Flashcards in Chapter 5 - Nutrition Deck (65):
1
Nutrition
the science of the substances found in food that are essential to life
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macro and micronutrients
carbs, fats, proteins, vitamins, minerals, water
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function of nutrients
growth, repair and maintenance
regulation of body processes
production of nutrient dense foods supply adequate amounts of vitamins and minerals in relation to caloric value
4
Carbs
sugars, starches, fiber
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what % of intake is carbs?
55-70%
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sugars
15% of total intake
monosaccharides- fruits, syrups, honey
disaccharides - milk sugar (lactose), table sugar (sucrose)
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starches
complex carbs - long chains of glucose units
cannot be used directly for energy
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fiber
structural part of plants
not digested by humans
soluble
or
insoluble
25g/day
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fats
most energy
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saturated vs unsaturated
saturated - animal products, solid at room temp
unsaturated - plants, liquid at room temp
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Phopholipids
lecithin and sterols (cholesterol)
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Proteins
structure component of body
12-15% of intake
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functions of protein
growth, maintenance, repair, synthesize enzymes, synthesize hormones and antibodies
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amino acids
21 amino acids
essential vs nonessential
15
vitamins
fat soluble (KADE)
-found in fatty foods and oils can cause vitamin poisoning
water soluble C and B-complex vitamins
-thiamin, riboflavin, niacin, biotin, etc
-folate, B12, etc
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thiamin, riboflavin, niacin, biotin, and pantothenic acid are what type of vitamin, what do they regulate?
water soluble
metabolism of CHO, proteins, and fats
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Folate and B12 are important for
normal blood formation
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Vitamin C
building bones & teeth, maintaining connective tissues & strengthening the immune system
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Antioxidants
Vitamin C, E, beta carotene (A)
squelch free radicals by stabilizing them.
prevent aging, cancer, heart disease, etc
20
is beta carotene toxic?
no, it can be converted into vitamin A
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excess vitamin C...
is not well absorbed
can cause intestine irritation or diarrhea
22
headache, nausea, loss of hair, dry skin, diarrhea --> what are you deficient in?
vitamin A
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appetite loss, weight loss, failure to grow --> what are you deficient in?
Vitamin D
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nausea, diarrhea, interfere with Vitamin K absorption --> what are you deficient in?
Vitamin E
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Minerals
stored in liver and bones mostly
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magnesium
needed in energy-supplying reactions
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sodium and potassium
important for transmission of nerve impulses
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iron
energy metabolism, combines with protein to form hemoglobin
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Calcium
bone and teeth formation, blood clotting, muscle contraction
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Water
most important nutrient
60% of body weight
needed for energy production and digestion, temp control, elimination
2.5L/10 glasses a day
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Electrolytes
Sodium, calcium, chloride, potassium, magnesium, -->maintain water balance
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DRI
established using an expanded concept that includes indicators of good health and the prevention of chronic disease, as well as possible adverse effects of overconsumption
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protein supplementation
1-1.5 g protein for every kg of body weight to build muscle
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creatine supplementation, herbal supplement
look
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ephedrine
look
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disordered eating
types, referral process
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environmental considerations
hypo-hyper thermia
how to gain heat
playing surfaces
conduction/convection/radiation
evaporative heat loss - sweating
heat index/ wet bulb globe index/ humidity etc
weight records
loss of 2% body weight is severely dehydrated
heat illnesses
hypothermia
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DRI's include
RDA (recommended allowance)
UL (upper level limit)
EAR (estimated average) -50% of ppl
AI - adequate intake based on experimental research
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calcium
bone and tooth formation, blood clotting, muscle contraction, nerve function
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phosphorous
skeletal development, tooth formation
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sodium
maintenance of fluid
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iron
formation of hemoglobin; energy from carbs, fats, and protein
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copper
formation of hemoglobin
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zinc
normal growth and development
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iodine
production of the hormone thyroxin
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fluorine
strengthens bones and teeth
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megadoes
overdose on a vitamin
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megadose on vitamin C
diarrhea and kidney stones
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too low on calcium
removed from bones, osteoporosis
1000 mg is AI
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Iron deficient
anemia - reduced oxygen carrying ability
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ingesting creatine
loading: .3 gram per kg of body weight per day 4-5x a day w/ 16 oz of water. for 5 days
or 3g/day for 30 days
maintenace: .03 g per day
washout: 1 month, no supplementation
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IS creatine banned? by who
yes, NCAA
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herbs
offer nutrients, not necessarily considered drugs,
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ephedrine
stimulant used in die pills, illegal drugs, and OTC meds.
banned by the FDA as a dietary supplement
NCAA, NFL, NBA, USOC, mLB, banned it
can cause heart attack, stroke, tachycardia, paranoid psychosis, depression, convulsions, fever, coma, vomiting, palpitations, hypertension, respiratory depression
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effects caffeine
too much: nervous, headaches, light headed
just a bit: more use of fat, calcium more available for muscles,
USOC consideres >6 cups of coffee performance enhancing
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vegans may be deficient in
calcium, iron, zinc, vitamin b12, calories
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pre event meal
eat low GI food immediately before
consume carbs over week before competition
eat high GI good 3-4 hours before
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glycogen super-compensation
stop activity 2 days before, carbo load to increase glycogen stores
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Body Composition
amount of fat and nonfat
femalse 12-15% body fat
males 8-12%
amount of fat determined by size and # of adipose cells
60
how to measure
skin caliper
hydrostatic weighing (gold standard)
bioelectrical impedence
BMI charts
61
bullimia nervosa
generally female,
gorges then purges
use laxatives or diuretics
perfectionist, obedient, good athlete etc
can cause stomach rupture, disruption of heart rhythm, liver damage, inflamed mucous lining,
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anorexia nervosa
distorted body image and a major concern for weight gain
deny hunger, are hyperactive, secretive
need psychiatric intervention
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anorexia athletica
similiar to anorexia nervosa without the self starvation
disturbed body image, weight loss > 5%, GI disorders, amenorrhea, menstrual dysfunction, medical illness, fear of obesity, binging and purging, compulsive eating,
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Female Athlete Triad
eating disorder, amenorrhea, osteoporosis
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