Nutrition Flashcards
Identify the three macronutrients
Protein, carbohydrates, fat
Give two examples of proteins
Meat - chicken
Protein powder
Give two examples of carbohydrates
Grains - rice
Fruit - apple
Give two examples of fats
Nuts - peanuts
Oil - olive oil
Protein
Once eaten, the pancreas secretes glucagon, which mobilizes energy out of cells in muscle
Carbohydrates
Pancreas secretes insulin, it stores energy back in cells, controls the amount of sugar in blood
Fat
Neutral, can slow down the absorption of food
Glycemic Index
A measure of a foods propensity to raise blood sugar
Define hyperinsulinemia
Chronically elevated levels of insulin
What are the dangers of chronically elevated insulin levels?
Hyperinsulinemia
It is a snowball effect. The body has to create more insulin to bring down the level of sugar until the body can’t keep up.
Identify the recommended diet for avoiding sickness
Eat a diet of meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
What is the Crossfit recommendation for optimizing performance?
The Zone Diet
What are the benefits of eating high-quality foods?
Gives a great source of micro and macronutrients inn terms of composition, variety and density. Supplementation is not required.
What are the benefits of weighing and measuring foods?
Optimizing performance
What is the primary benefit of fish oil supplementation?
Improves the ratio of omega-6 to omega-3 fatty acids and reduces the inflammatory responses in the body
What kind of fat is in fish oil?
Polyunsaturated - Omega 3 + Omega 6
What is an optimal starting point for one’s self or their athletes?
Eating well
What are the benefits of carbohydrate restriction?
There is a lower insulin response
What is the importance of diet for fitness and health?
Performance. Having the right amount of energy to perform at a high intensity
What are the effects of a highly refined and processed carbohydrate diet can have on health?
?
What are the similarities in common nutrition strategies used within the CrossFit Community?
Stick with real foods
What is the utility for using the Zone diet as a starting point for quantifying macronutrient intake?
Block prescription
What is insulin?
A hormone that decreases blood sugar and is stored in the pancreas
What is glucagon?
A hormone that is released from the pancreas into the blood stream that increases blood sugar. It is a mobilizer
