Chapter 5: Nutritional Consideration

Question 1

What are the 6 classes of nutrients?

Answer 1

Carbs, fats, proteins, water, vitamins, minerals

Question 2

What are nutrient-dense foods?

Answer 2

Foods that supply adequate amounts of vitamins and minerals in relation to caloric value

Question 3

What are monosaccharides and disaccharides?

Answer 3

Mono: single sugars (fruit, syrup, honey), disach: 2 monosacch (milk sugar, table sugar)…carbs.

Question 4

What is the difference between simple & complex carbs? Polysaccharides are which?

Answer 4

Simple: monosacch… (sugar)

Complex: disacch (starch and most forms of fiber) - polysacch are a combination of both monosaccharides and disaccharides.

Question 5

What is the recommended caloric intake % for CHO, FAT, PRO?

Answer 5

CHO: 55-60% of total caloric intake…FAT: 40-50%…PRO: 15-20%

Question 6

What is glycolysis?

Answer 6

The process that breaks down glucose to produce energy…extra glucose to fat

Question 7

What is the difference between soluble & insoluble fiber?

Answer 7

Soluble: bind to cholesterol passing through digestive tract & prevent its absorption, can reduce blood cholesterol levels

Question 8

Where do unsaturated fats come from? Saturated? Which are liquid at room temperature?

Answer 8

Unsaturated: from plants, liquid @ room temp…saturated: from animal sources

Question 9

5% of fats are phospholipids & sterols. Which is the best known sterol?

Answer 9

Cholesterol is the best known sterol

Question 10

What benefits come from omega-3 fatty acids? Where can you find them?

Answer 10

Reduce the likelihood of heart disease, stroke, & hypertension…found in cold-water fish

Question 11

What is the recommended intake of cholesterol?

Answer 11

Less than 300mg per day

Question 12

What is the difference between complete & incomplete proteins?

Answer 12

Complete are high quality proteins from animal foods with all the essential amino acids…incomplete proteins are proteins that do not contain all the essential AAs, from plants

Question 13

What are the fat-soluble vitamins?

Answer 13

Vitamins A/D/E/K, found in fatty portions of foods and oil

Question 14

Function of vitamin A? Some reliable sources of vitamin A?

Answer 14

Vitamin A maintains skin & cells that line the inside of the body, bone, & tooth development, growth, vision in dim light. Sources: liver, milk, egg yolk, deep green & yellow veggies & fruits

Question 15

Function & sources of vitamin C?

Answer 15

Function: formation & maintenance of connective tissue, tooth/bone formation, immune function AKA absorbic acid, Adverse: kidney stones, diarrhea
Sources: fruits & veggies

Question 16

Function & sources of vitamin D?

Answer 16

Function: normal bone growth & development
Sources: sunlight, fortified dairy, eggs, fish liver oils

Question 17

Function & sources of vitamin E?

Answer 17

Function: prevents destruction of polyunsat fats caused by exposure to oxidizing agents
Sources: vegetable oils, fruits, veggies, whole grains

Question 18

Function & sources of Vitamin K?

Answer 18

Function: production of blood-clotting substances
Sources: green, leafy veggies, normal bacteria that lives in intestines

Question 19

What 3 vitamins are needed for energy from CHO, FAT, PRO?

Answer 19

Pantothenic acid, niacin, riboflavin

Question 20

What do vitamins B6 and B12 do?

Answer 20

Metabolize proteins, produce hemoglobin, produce genetic material, maintain CNS

Question 21

What are the 3 main antioxidants?

Answer 21

Vitamin C, vitamin E, beta-carotene

Question 22

What is the function & sources of calcium? Deficiency leads to what? Excess leads to what?

Answer 22

Function: bone & tooth formation, blood clotting, muscle contraction, nerve function
Sources: dairy, calcium-enriched OJ and bread
Deficiency: osteoporosis…
Excess: calcium deposits in soft tissues

Question 23

Function & sources of iron?

Answer 23

Function: formation of hemoglobin, energy from carbs/fats/proteins
Sources: liver & red meats, enriched breads & cereals

Question 24

Function & sources of sodium?

Answer 24

Function: maintenance of fluid balance
Sources: salt (NaCl) added to foods and sodium-containing preservatives

Question 25

Function & sources of phosphorous?

Answer 25

Function: skeletal development, tooth formation Sources: meats, dairy, other protein-rich foods

Question 26

Which of the 6 classes of nutrients is most essential?

Answer 26

WATER!!

Question 27

Water accounts for approximately what % of body weight?

Answer 27

60%, varies +/- 10% depending on age and body fat %

Question 28

How many liters of water does the average adult require per day?

Answer 28

2.5…10 glasses per day

Question 29

Define Osteoporosis, lactase deficiency, anemia?

Answer 29

Osteoporosis: a decrease in bone density, brittle bones 8xs more common in women Lactase deficiency: difficulty digesting dairy products, lack the enzyme lactase Anemia: lack of iron, needed to form hemoglobin, oxygen carrying ability of RBC decreases

Question 30

How much protein (g/kg) should an athlete consume per day to build muscle?

Answer 30

1-1.5g/kg of body weight every day

Question 31

Is there any benefit to organic & natural food?

Answer 31

Herbs: Offer the body nutrients that are reported to nourish the brain/glands/hormones Natural: little processing with no additives Organic: no advantage

Question 32

What are 2 herbs banned by some athletic organizations and/or the FDA?

Answer 32

Ephedrine, used in diet pills, illegal rec drugs, OTC meds for congestion & asthma Guarana: stimulant, caffeine, used in weight loss products

Question 33

How far before an event should an athlete eat? What kind of food?

Answer 33

Several days before competition to provide with sufficient nutrient energy and fluids…eat what the athlete is comfortable with

Question 34

How does glycogen supercompensation or carb-loading work?

Answer 34

High carb diet…restores glycogen levels in muscle and liver….directly affects endurance of the mm

Question 35

How many grams over CHO should be consumed in the 24 hours after exercising?

Answer 35

.45-.55g per pound in first 4 hours…2.3-5.5 grams per pound over 24 hours post exercise

Question 36

What is body composition? BMI?

Answer 36

Body comp refers to the fat and nonfat (lean) components of the body. BMI: height and weight

Question 37

How many calories are in each gram of CHO, PRO, FAT, and Alcohol. How do you calculate caloric balance?

Answer 37

Carbs: grams x4, Protein: grams x4, Fat: grams x9, Alcohol: grams x7 for intake

Question 38

How many pounds per week should one try to gain/lose when attempting to do so?

Answer 38

Loss: 1.5-2 pounds per week, cut 500-1000 per day….Gain: 1-2 pounds per week, add 2500/week

Question 39

What 3 things make the female athlete triad?

Answer 39

Eating disorder, osteoporosis, amenorrhea

Question 40

What are the differences between vegans, lactovegetarians, ovolactovegetarians, and semivegetarians?

Answer 40

vegans: plants and nothing else, no dairy, animal, eggs lacto: milk is okay, eggs are not - low in iron and zinc ovolacto: dairy and eggs are okay - low iron semi: animal products, but not red meat - usually adequate

Question 41

What is the difference between bulimia and anorexia?

Answer 41

bulimia nervosa: gorges self with thousands of calories after period of starvation and then purges self through induced vomiting and further fasting or through the use of laxatives or diuretics. very secretive. belongs to middle/upper-middle class. perfectionistic. cause stomach rupture, heart rhythm disruption, liver damage, tooth decay. loss of control. cannot stop eating and then feels guilty and tries to purge by vomiting. anorexia nervosa: distorted body image, major concern about weight gain, deny hunger, hyperactive, abnormal amounts of exercise, secretive