Nutrition Flashcards
-Is the study and practice of nutrition and diet as it relates to athletic performance.
Sport nutrition
Sport nutrition is concerned with?
Type and quantity of fluid and food taken by an athlete.
What are the five goals of sports nutrition to enhance performance?
- Improves body composition
- Creates more capacity for practicing and competition.
- Increases energy for practice and competition
- Increase immunity & continue to intensify training
- Improve overall health
It is measured in calories and is obtained from the body stores or the food we eat.
Energy
It is the main source of fuel used by the muscles to enable you to undertake both aerobic and anaerobic exercise.
Glycogen
This contains adequate amount of all necessary nutrients required for proper growth and maintenance of the body.
Balanced Diet/Complete Food
It is the process of obtaining and consuming food or breaking down food and substances taken in by the mouth to use for energy in the body.
Nutrition
It is the energetic food in our diet that consists of various types of essential chemicals for our body.
Nutrients
What are the five goals of nutrition?
- Stay hydrated
- Provide immediate fuel
- Boost performance
- Preserve muscle
- Improve recovery
This includes carbohydrates proteins and fats and also water which are required in large quantities and their main function being the release of energy in body.
-this includes carbon, oxygen, hydrogen, and nitrogen.
Macronutrients
Comprises of vitamins and minerals which are required in minute quantities.
-these are chlorine, iron, manganese, zinc, boron, sodium, copper, molybdenum, and nickel.
Micro nutrients
-These are needed to provide energy during exercises.
-these are stored mostly in the muscles and liver.
-can be found in foods such as pasta, bagels, whole grain breads, and rice.
-these foods are low in fat.
Carbohydrates
-These are important for muscle growth and to repair body tissues.
-this can also be used by the body for energy but only after carbohydrates stores have been used up.
-only strength training and exercise will change muscle.
-athletes can easily meet this increased need by eating more total calories or eating more food.
Protein
-It provides the highest concentration of energy of all the nutrients.
-1 g of these equals to 9 calories.
-found primarily in animal sources like meat, egg yolks, yogurt, cheese, butter, milk.
Fat
1 lb of stored fat can provide approximately blank.
3,600 calories of energy
There are two types of fats what are these and where can they be found?
•Saturated fats are found in meat egg yolks yogurt cheese butter milk
•unsaturated fats like monounsaturated and polyunsaturated are typically found in plant food sources.
This should not be taken without the advice of a qualified health professional because it is potentially dangerous.
Vitamins
-These are very essential in diets.
-4% of our body is made up of these
-these are required for healthy teeth bones and muscles.
-the body uses this in activities like transmission of nerve, impulses formation of hormones and maintenance of heartbeat.
Minerals
There are two types of fiber what are these?
Soluble and insoluble fiber
-This dissolves, it creates a gel that may improve digestion in a number of ways.
-this reduce blood cholesterol and sugar.
-it helps your body improve blood glucose control which can aid in reducing your risk for diabetes.
Soluble fiber
-These attracts water into your stool, making it softer and easier to pass with less strain on your bowel.
-these can help promote bowel health and regularity.
-it supports insulin sensitivity and may help reduce your risk for diabetes as well.
Insoluble fiber
-This makes up a majority of our body weight and is involved in many important functions.
-this includes flashing out waste from our body regulating our body temperature and help brain function.
Water
What is the formula of body mass index?
BMI=WEIGHT(KG)
——————
HEIGHT(M)²
If a person has a body mass index of less than 16 they are?
Severely Thin
