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EXCI 445 SPORT NUTRITION > CHAPTER 1 > Flashcards

CHAPTER 1 Flashcards

1
Q

What is the difference between macronutrients and micronutrients?

A

Macronutrients re over 1 g, whereas micronutrients are less than 1 g

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2
Q

What are the 3 functions of nutrients?

A

Promotion of growth and development, provision of energy, regulation of mechanism.

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3
Q

Q: Difference between nutrients needed in athletes vs. regular people?

A

A: Athletes focus of performance and recovery, while general population works on their health.

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4
Q

Q: What are considered simple carbohydrates?

A

A: monosaccharaides, disaccharides

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5
Q

Q: Whats the n range for simple carbs?

A

A: n=3-7

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6
Q

Q: What are considered complex carbs?

A

A: Oligo, polysaccharides

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7
Q

Q: What is starch?

A

A: storage form of CHO in plants.

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8
Q

Q: What are the 2 forms of starch?

A

A: amylopectin and amylose

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9
Q

Q: Which is easier to digest and which is harder: amylose and amylopectin?

A

A: Amylose: more slowly digested (harder), amylopectin: easier to digest and absorb (stickier)

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10
Q

Q: What are the functions of CHO (3)? Explain them all.

A

Energy to the muscle - predominant fuel during high-intensity exercise via glycogen and blood glucose; essential for performance and recovery

Energy to the brain - CNS uses glucose only and functions optimally when blood glucose >4 mmol/L. During fasting can switch to ketone bodies from FA in liver
Blood glucose tightly controlled with normal ~5.5 mmol/L. <3.0 mmol/L ->hypoglycemia which when prolonged can cause unconciousness and brain damage.

Storage form of energy - prolonged exercise depletes glycogen in liver and muscle
- excess converted to fat and stored in AT

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11
Q

Q: How much in percentage do westerns intake carbs?

A

40-50%

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12
Q

Q: Soluble vs. unsoluble fibers?

A

A: Soluble- fermentable, maintains healthy bacterial population, lowers blood cholesterol and normalizes blood glucose (lowers cholesterol, maintains bacterial population of gut, helps blood glucose regulation, delays gastric emptying, prevents weight gain) RETAINS WATER
Insoluble- effects mainly in the colon, provides bulk and retains water, decreasing transit time through intestines (adds bulk in intestine and helps retain water n intestine, reduces the risk of constipation hemmorhoid, diverticulitis, etc… may reduce cancer risk). RETAINS BULK

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13
Q

Q: What is dietary fiber?

A

A: indigestible from plants, combo of soluble and insoluble

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14
Q

Q: What is functional fiber?

A

isolated nondigestible CHO with beneficial physiological effects, exctracted from natural sources and added to things to boost the fiber content (fortification)

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15
Q

Q: Do we usually intake more fiber than recommended or less?

A

A: Less, about 14-15 g/d is typical instead of the recommended 20-35 g/d

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16
Q

Q: Difference between fiber, dietary fiber, functional fiber and total fiber?

A

A: Fiber: not digestible polysaccharides, dietary: from plants, functional: isolated nondigestible CHO with beneficial physiological effects, total: sum

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17
Q

Q: What are the dietary fiber recommendations for males and female?

A

A: Alternate Recommendation: 14 g fiber / 1000 kcal consumed per day.

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18
Q

Q: Fat is soluble in what?

A

A: Organic solvents such as acetone, ether and chloroform

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19
Q

Q: What are derived lipids?

A

A: Derived from simple and compound by the help of hydrolysis so basically FA, alcohols, steroids etc

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20
Q

Q: Name some essential FAs.

A

Linoleic acid and a-linoleic acid. We humans are unable to synthesize it.

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21
Q

Q: What does hydrogenation do to unsaturated fats?

A

A: Adds H to make them saturated, and turns cis bonds into trans bonds.

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22
Q

Linoleic and alpha-linoleic are essential or non-essential FA?

A

essential

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23
Q

Difference between saturated and unsaturated FA.

A

Saturated → Single bonds, Unsaturated → Double bonds

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24
Q

Q: Which are good for you: saturated or unsaturated?

A

Unsaturated

25
Q

Cis and trans fat are saturated or unsaturated?

A

unsaturated

26
Q

Q: Difference between cis and trans

A

Cis – hydrogens are on the same side, trans – hydrogens are opposite, FA >=1 trans dbl bond -> hardening of fat

27
Q

Q: Omega 3 and omega 6 are what type of unsaturated fat?

A

A: polyunsaturated, because more than one double bond

28
Q

Omega 6… explain where its double bonds are.

A

A:first one is between 6 and 7 and the next one is between 9 and 10

29
Q

Q: Which is the most abundant lipid?

A

TAG

30
Q

What does hydrogenation do to lipids?

A

Hydrogenation via addition of H makes unsaturated fats saturated, and turns some cis bonds into trans bonds.

31
Q

Q: Explain omega 3’s double bonds.

A

A: double bond starts at 3, only 3 double bonds

32
Q

Q: Which omega is anti-inflammatory?

A

omega 3

33
Q

Can the body make omega 3 or omega 6?

A

no

34
Q

What happens if you are really lacking essential FA in your intake?

A

Skin nerve and brain cell membranes deteriorate

35
Q

Phospholipid tail and head: which is hydrophilic and which is hydrophobic?

A

Tails hydrophobic, Heads hydrophyllic

36
Q

Most sterols do not contain…

A

Fatty acid chains

37
Q

Sterols have the same hydrophobic and lipophilic characteristics as _________________.

A

Triglycerides

38
Q

Explain lipoproteins.

A

After you eat, the first lipoprotein that forms is a kytomicron, travels and ends up in your liver, then liver repackages or stores into VLDL molecules. VLDL molecules, as it gives away fat (has a lot of triglycerides), they become LDL then becomes cholesterol, and then HDLs come from liver and collect cholesterol and bring back to liver.

39
Q

List them from biggest to smallest.

A

Chylomicron>VLDL>HDL>LDL

40
Q

Lipid functions (8).

A

Energy, Cushioning, Transport of fat-soluble vitamins, Cell membranes, Precursor for bile, Precursor for hormones, Formation of eicosanoids, Taste and texture of food
1. Lipid is a fuel to most cells and an important fuel for the contracting muscle.
2. Fat protects vital organs such as the heart, liver, spleen, kidneys, brain, and
spinal cord.
3. The intake of fat-soluble vitamins A, D, E, and K, and carotenoids is dependent
on the daily fat intake, and fats provide the transport medium in the body.
4. Phospholipids and cholesterol are important constituents of cell membranes.
5. Cholesterol is also an important precursor in the formation of bile and is itself an
important component of bile.
6. Cholesterol is a precursor for important hormones, in particular steroids such as
testosterone, estrogen, and cortisol.
7. Linoleic acid plays an important role in the formation of eicosanoids-role in bp maintenance, platelet aggregation, intestinal motility, and immune function.
8. Fat often makes food more tasty and attractive. It carries many aromatic
substances and makes food more creamy and appetizing.

41
Q

What plays an important role in the formation of eicosanoids?

A

Linoleic acid

42
Q

What are the roles of eicosanoids?

A

role in bp maintenance, platelet aggregation, intestinal motility, and immune function.

43
Q

Eicosanoids are formed by _________ chain fatty acids.

A

long

44
Q

Eicosanoids can cause…

A

inflammation

45
Q

Omega 3 causes blood vessel dilation or constriction?

A

Dilation

46
Q

Omega 6 causes blood vessel dilation or constriction?

A

Constriction

47
Q

Which lipids can be used as fuel?

A

FA and triglycerides

48
Q

Most of lipid intake is of what?

A

Triglycerides

49
Q

How many amino acids are in protein?

A

20

50
Q

How many aa are essential and nonessential?

A

Essential 9, nonessential 11

51
Q

What makes each protein unique?

A

side chains

52
Q

Functions of proteins

A

Structure to cells and organelles within cells
 Main component of muscle, skin, and hair
 Framework for bones and teeth
 Enzymes involved in metabolic reactions

53
Q

Vitamins: inorganic or organic?

A

organic

54
Q

Minerals: inorganic or organic?

A

inorganic

55
Q

Which vitamins are not obtained from diet?

A

Vitamin D and K – sun and bacteria

56
Q

Functions of vitamins and minerals.

A

Regulators in process of energy release from food
 Cofactors in chemical reactions
 We don’t really get energy from minerals at all and the amount of energy we get from vitamins is very little (almost ignored)

57
Q

Phytonutrients: essential or non?

A

non

58
Q

Health Effects of Phytonutrients

A 
	Antioxidants
	Enhance immune response
	Enhance cell to cell communication
	Alter estrogen metabolism
	Convert to vitamin A
	Anti-oncogenic

EXCI 445 SPORT NUTRITION (5 decks)

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