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Sports Nutrition > Exam 1 > Flashcards

Exam 1 Flashcards

1
Q

Carb rich foods

A

grains, potatoes, pasta, and rice

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2
Q

Carbohydrates

A

60% of diet. Athletes: 70%. Glucose, Fructose, Sucrose, gucose polymers, and startch

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3
Q

Carbs divided into

A

Monosaccharides, disaccharides, polysaccharides, and fiber.

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4
Q

Monosaccharides

A

Glucose, Fructose, and Galactose

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5
Q

conversion of fuctose and galactose

A

to glucose occurs in the liver.

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6
Q

Disaccharides

A

two monosaccharides. simple sugars, sugars, or simple carbohydrates. Sucrose, lactose, and maltose. All Disaccharides contain glucose.

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7
Q

Sucrose

A

20-25% of daily energy intake. (glucose + fructose) composed of a glucose molecule and a fructose molecule. Beet and cane sugar, brown sugar, table sugar, maple syrup, and honey

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8
Q

Lactose

A

(glucose+galactose) milk and consists of glucose and galactose

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9
Q

Maltose

A

(glucose+glucose) beer, cereals,germinating seeds and consists of two glucose molecules.

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10
Q

Oligosaccharides

A

found in vegetables

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11
Q

Polysaccharides

A

starch glycogen or fiber

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12
Q

Starch

A

50% of our CHO intake seeds, rice, corn, and various grains that make bread, cereal, pasta, and pastries. Amylopectin and Amylose

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13
Q

Glycogen

A

storage form of CHO in animals. Stored in the liver and in skeletal muscles. Glycolysis- breakdown of glucose, glycogenolysis, glycogenesis

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14
Q

Fiber

A

Non-starch, found only in plants, not digested. cellulose most common gums, hemicellulose, beta glucans, and pectin. Gastric emptying. GI motility(movement). Decrease rate of gastric emptying, but increases GI motility. Feel full for longer period of time.

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15
Q

Why is carbon important?

A

Carbon is a component of almost all nutrients not including water and minerals. Bonds with hydrogen, oxygen, and nitrogen to form CHO, FAT, and PRO. Vitamins also carbon based.

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16
Q

Enzyme

A

Brakes something down, speeds up the rate of reaction, and reduces activation energy

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17
Q

small intestine

A

brush border, lots of surface area

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18
Q

Lactose intolerant

A

lack an enzyme, lactase, happens in large intestine

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19
Q

Glycosidic bond

A

Funtional group that joins CHO molecules together

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20
Q

H2O Soluble fiber

A

Cellulose highly fermentable they produce short chain fatty acids, decrease colonization of pathogenic bacteria; decrease cholesterol; decrease blood glucose

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21
Q

H2O insoluble fiber

A

Functions in colon increase fecal bulk, retain water, constipation.

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22
Q

Both fibers

A

Decrease gastric emptying, bind/dilute harmful chemicals decrease transit time through intestines, decrease vitamin and mineral absorption

23
Q

Hormones

A

regulating what fuel source is being used

increase blood glucose

24
Q

Glycemic Response

A

everything occurs in first 2/3 of small intestine. level of liver everything is converted back to glucose

25
Q

Diabetes Mellitus

A

1st: Receptors are inefficient; 2nd: low insulin production from pancreatic beta cells.

26
Q

Fasting Blood Glucose

A

100mg/dL

27
Q

Hypoglycemia

A

< 45mg/dL

28
Q

Metabolic Syndrome (MET-S)

A

Constellation of risk factors more than 3/5 of the factors

Obesity, Hyperglycemia, Hypertriglyceridemia, Hypercholesterolemia, Hypertension

29
Q

Obesity

A

BMI> 30kg/m2; waist circumference > 88cm(35in) Female

104cm(40in)male

30
Q

Hyperglycemia

A

Fasting blood glucose >100 mg?dL

31
Q

Hypertriglyceridmia

A

> 150 mg/dL

32
Q

Hypercholesterolemia

A

Total cholesterol > 200 mg/dL
LDL-C > 130 mg/dL
HDL-C< 40 mg/dL

33
Q

Hypertension

A

> 140/90mmHg; Decrease in small blood vessels reduces glucose and insulin delivery to muscle, causing insulin resistance.

34
Q

Insulin resistance

A

Changes in blood vessels and H2O retention cause hypertension. decrease ability of peripheral tissues to take up glucose, leads to hyperinsulinemia due to increase insulin secretion by pancreas. also increase FFA level in the blood together with abdominal obesity

35
Q

Hyperinsulinemia associated with

A

increase in sympathetic nervous system increase Na+ and H2O retention(sodium) increase smooth muscle proliferation in blood vessels

36
Q

increased SNS activity

A

Increased blood pressure and increase blood glucose

37
Q

obesity

A

adipose tissue secretions affect insulin resistance

38
Q

Major roles of CHO

A

Major energy souce for intense exercise, preserves tissue proteins, primer for fat catabolism, fuel for central nervous system enough glycogen to break down to glucse

39
Q

Fat

A

low mass for amount of volume that it takes up

40
Q

simple lipids

A

triglyceride back bone, most abundant lipid consumed in diet, major storage form of fat in adipose cells.Triacylglcerols are formed by condensation reaction- critical concept, the difference in H2O storage is why we can store more FAT than CHO. Lowering fat can block synthesis of some needed cholesterols.

41
Q

Triacylglycerols: Synthesis and breakdown

A

Synthesis: Esterification process, condensation reaction; not same FA throughout (body); postprandial increase- >blood cx of fatty acid and glucose and high level circulation insulin. Breakdown: Hydrolysis reaction, forms Glycerol + 3FFA; FFA types- Unsaturated Fatty acids- momounsaturated. polyunsaturated, saturated fatty acids

42
Q

Saturated Fatty Acids

A

Single covalent bond between carbon atoms no double bonds in hydrocarbon chains. Dietary sources- animal products, conconut/ palm oil, cakes/pies/cookies. Intake recommended < 10% total kcal

43
Q

Unsaturated Fatty Acids

A

(>1) double bond between carbon atoms, types of unsaturated monounsaturated and polyunsaturated. Monounsaturated- double bond along main carbon chain sources canola/olive/peanut/other nut oil. Polyunsaturatd- 2 or more double bonds along main carbon chain sources- sunflower/safflower/soybeans/corn oil

44
Q

Hydrogenation

A

change oils to semisolids- bubble liquid hydrogen into vegetable oil result double bonds reduced to single bonds increase hydrogen along main carbon chain. taking unsaturated fat and saturating with hydrogen. Produces trans-unsaturated fats. Hydrogen move from cis to trans position along main carbon chain increase LDL-C decrease HDL-C.

45
Q

Lipid intake

A

30% of total kcal

46
Q

Compound intake

A

phospholipid maintaining cell structure; triacylglycerol + other chemicals 10% of body’s total fat. Phospholipids- one or more fatty acid molecules +phosphorous group + nitrogen base.

47
Q

Plasma membranes

A

Phosphorous= hudrophilic Lipid= hydrophobic H2O transport

48
Q

Lipoproteins

A

Chylomichron-small intestine exit; VLDL (very low density lipoproteins exiting the liver: very small mass relative to volume; LDL(low density lipoprotein) Second pass major way transport CHO in system. HDL(high density lipoproteins) liver. Increasing density, decreasing size, increasing protein content.

49
Q

Chylomicron

A

emulsified lipid droplet not solid in eachother make them mirable. Metabolized by liver/stored in adipose tissue. How fat soluble vitamins (ADEK) are transported major way fat soluble vitamins being transported.

50
Q

VLDL

A

Formed in liver from: FAT, CHO, PRO, cholesterol; Composed of High lipid (95%) low PRO (<5%). Transports triacylglycerols from liver to muscle and adipose tissue. Lipoprotein lipase convert VLDL to LDL. Lose/break down fat, enzyme, hormone sensitive lipase.

51
Q

LDL

A

Carries 60-80% of total serum cholesterol delivers cho to arterial tissue. Oxidized LDL causes problems atherosclerosis scared arteries. avoid atherosclerosis increase aerobic exercise, decrease visceral fat, decreased saturated fat, decreased cho intake.

52
Q

LDL

A

Major way to transport serum cholesterol.

53
Q

Atherosclerosis

A

Primary insult(Hypertension, oxidative stress, inflamation); endothellum(inner lining of vessels); intime layer; increased chemokines(signal for monocyte docking) and adhesion factors(firm docking of monocytes)

Sports Nutrition (1 decks)

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