Nutrition and Supplementation Flashcards
calorie with a small c
The amount of heat energy required to raise the temperature of 1 gram of water 1°C.
Calorie capital c
A unit of expression of energy equal to 1,000 calories.
Resting metabolic rate (RMR)
amount of energy expended at rest.
Thermic effect of food (TEF)
additional energy use for digestion; 6-10% of total energy expenditure.
Energy expended during physical activity
around 20% of total energy expenditure.
Protein
Amino acids linked by peptide bonds.
Essential amino acids, how many are there?
cannot be manufactured by the body; must be obtained from food; eight
Nonessential amino acids
can be manufactured by the body
Complete protein
supplies all essential amino acids in appropriate ratios.
Incomplete protein
contains less than all 8 essential amino acids in appropriate ratios.
Carbohydrates
sugars, starches, celluloses, and fiber; chief source of energy.
Monosaccharide
a single sugar unit (glucose, fructose, galactose).
Disaccharides
two sugar units (sucrose, lactose, maltose)
Polysaccharides
long chains of monosaccharide units linked together (starch, fiber).
Fiber
complex carbohydrate; provides bulk in diet and intestinal health; regulates absorption of glucose.
Soluble fiber
dissolved by water; helps moderate blood glucose and lower cholesterol.
Insoluble fiber
does not dissolve in water.
Glucose
simple sugar made by the body from carbs, fats, and sometimes protein; main source of fuel.
Glycogen
complex carbohydrate used to store energy in liver and muscle tissue.
Glycemic index
the rate carb sources raise blood sugar and the effect on insulin release:
High = >70 Moderate = 56-69 Low = <55
Lipids
A group of compounds that includes triglycerides (fats and oils), phospholipids, and sterols.
Triglycerides
chemical form of most fat in food and in the body.
Saturated fatty acid
raises “bad” LDL cholesterol.
Trans-fatty acids
used to increase shelf life in foods; raises bad and lowers good cholesterols.
Unsaturated fatty acid
increases “good” HDL cholesterol; decreases risk of heart disease
Monounsaturated fatty acid
lipid missing one hydrogen; one double bond.
Polyunsaturated fatty acid
lipids with more than one point of unsaturation.
Hydration Recommendations
- Sedentary adults should consume on average: 3L per day for men, 2.2L per day for women.
- If exercise exceeds 60min, use sports drink containing up to 8% carbs.
- Drink an extra 8oz of fluid for every 25lbs overweight
percent of body that is water
approximately 60%
Dehydration and circulation
Dehydration adversely affects circulatory function and decreases performance.
Using carbs for performance:
- Eat a high-carb meal 2-4 hours before exercise.
- Eat 30-60g every hour during exercise lasting more than 60min.
-Eat 1.5g/kg body weight 30min after exercise to maximize glycogen
replenishment.
portion size, meal timing, and frequency recommendations for fat loss:
- Eat less than 10% of calories from saturated fat.
- Distribute carbs, protein, and fat throughout the day.
- 4-6 meals per day; helps control hunger, minimizes blood sugar fluctuation, and increases energy.
- Avoid “empty” calories and highly processed foods.
- Drink a minimum of 9-13 cups water daily.
- Weigh and measure food.
- Diets under 1200 calories per day need physician supervision
portion size, meal timing, and frequency recommendations for lean mass gain:
- Eat 4-6 meals per day.
- Spread protein intake throughout the day.
- Ingest carbs and protein within 90 minutes of exercise to increase recovery and protein synthesis.
- Do not neglect carbs and fat.
portion size, meal timing, and frequency recommendations for general health:
- Select carb sources that are low-glycemic and high in fiber.
- Total calorie intake and burn in a 24-hour period dictates weight lost or gained.
Dietary reference intakes (DRI)
guidelines for adequate intake of a nutrient.
Recommended dietary allowance (RDA)
average daily nutrient intake level to meet the requirement of nearly all healthy individuals.
Tolerable upper intake (UL)
highest average daily intake level likely to pose no risk to health.
Adequate intake (AI)
recommended average daily nutrient intake level adequate for healthy individuals.
Dietary supplement
A substance that completes or makes an addition to daily dietary intake.
Ergogenic aid
something that enhances athletic performance.
Creatine
Made in the body; Can increase muscle mass, strength, and anaerobic performance during exercise.
Caffeine
3 – 6 mg/kg body weight 1 hour before exercise has the most effective ergogenic response; Effects will occur on an individual basis.
Prohormones and anabolic steroids
Prohibited by the World Anti-Doping Agency.
