1. provides nutrition that face and protein can't 2. keeps glycogen stores full 3. helps maintain fluid balance 4. spares protein from building muscle

1. cellular membrane structure and function 2. Precursor to hormones 3. Cellular signals 4. Nutrient regulation 5. Protecting organs 6. Insulates the body 7. Prolonges digestion 8. helps with satiely

NASM- Nutrients Flashcards by brandee rowe

carbohydrates

sugars, starches, cellulose’s, and fiber; chief source of energy

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Monosaccharide

a single sugar unit (glucose, fractose, galatose)

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Disaccharides

Two sugar units (sucrose, lactose, maltose)

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Polysaccharides

long chains of monosaccharide units linked together (starch, fiber)

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Fiber

complex carbohydrate; provides bulk in diet and intestinal health; regulates absorption of glucose

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Soluble Fiber

dissolved by water; helps moderate blood glucose and lower cholesterol

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Insoluble Fiber

does not dissolve in water

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Glucose

Simple sugar made by the body from carbs, fats, and sometimes protein; main source of fuel.

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Glycogen

Complex carbohydrate used to store energy in liver and muscle tissue

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4 Carb facts

provides nutrition that face and protein can’t
keeps glycogen stores full
helps maintain fluid balance
spares protein from building muscle

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Glycemic index

The rate carb sources raise blood sugar and the effect on insulin release
high= >70
moderate = 59-69
low =<59

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Functions of lipids

cellular membrane structure and function
Precursor to hormones
Cellular signals
Nutrient regulation
Protecting organs
Insulates the body
Prolonges digestion
helps with satiely

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Monounsaturated food sources

Olive oil
avocados
peanuts

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Polyunsaturated food sources

Sunflower oil
soy oil
omega 3 ( fish and flax)

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Saturated food sources

Coconut oil
Meat
Dairy

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Saturated fatty acid

Raises “bad” LDL cholesterol

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Trans-fatty acids

used to increase shelf life in foods; raises bad and lowers good cholesterol

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Unsaturated fatty acid

Increase “good” HDL cholesterol; decrease risk of heart disease

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Monounsaturated fatty acid

lipid missing one hydrogen’ one double bond

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Polyunsaturated fatty acid

lipids with more than one point of unsaturation

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protein

amino acids linked by peptide bonds

Essential amino acids

cannot be manufactured by the body ‘ must be obtained from food .

Isoleucine
Leucine
Lysine
Methionine
Phenylalaine
Threonine
Tryptophan
Valine

Nonessential Amino Acids

Can be manufactured by the body

Alanine
Asparagine
Aspartic acid
Cysteine
Glutamic acid
Glutamine
Glycine
Proline
Serine

complete protein

supplies all essential amino acids in ratios

Incomplete protein

contains less than all 8 essential amino acids in appropriate ratios

micronutrients

vitamins and minerals needed for health

Toxicity

degree to which a substance causes harm

Average water intake for men and women

3L per day for men , 2.2L per day for women

overweight for every 25lbs drink how much more water ?

8oz

Dehydration affects

circulatory function and decreases performance

calorie

amount of heat energy required to raise 1 gram of water by 1 degree C

resting metabolic rate (RMR)

amount of energy expended at rest

Thermic effect of food (TEF)

Additional energy used for digestion ; 6-10% of total energy expenditure

Energy expended during physical activity

around 20% of total energy expenditure

Protein 1. calories per gram ? 2. sedentary adults ?

1. 4 calories per gram | 2. 0.8g/kg/day (0.4 g/lb/day)

Protein | strength athletes

1.2-1.7 g/kg/day (0.5-0.8 g/lb/day)

Protein | Endurance athletes

1.2-1.4 g/kg/day (0.5-.06 g/lb/day)

Protein % of diet

10-35%

Carbohydrates 1. calories per gram? 2. grams per day? 3. from fiber ? 4. % of diet ?

1. 4 2. 6-10 g/kg/day 3. 25-38 g from fiber 4. 45-65 % of diet

Fats 1. calories per gram? 2. percentage of food intake

1. 9 calories per gram 2. should be 20-35% of total food intake high polyunsaturate to saturated ratio is desirable

using carbs for performance

1. eat high -carb meal 2-4 hours before exercise 2. eat 30-60 g every hour during exercise lasting more than 60 mins 3. Eat 1.5 g/kg body weight 30 min after exercise to maximize glycogen replenishment

Dietary reference intakes (DRI)

guidelines for adequate intake of a nutrient

recommend 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)

recommend average daily nutrient intake level adequate for healthy individuals

for fat loss

1. Eat less than 10% calories from saturated fat 2. distribute carbs, protein, and fat throughout the day 3. 4-6 meals per day, helps control hunger, minimizes blood sugar fluctuations , and increases energy 4. avoid "empty" calories and highly processed food 5. drink a minimum of 9-13 cups water daily 6. weigh and measure food 8. Diets under 1,200 calories per day need physician supervision

For Lean mass gain

1. Eat 4-6 meals per day 2. Spread protein intake throughout the day 3. Ingest carbs and protein within 90 minutes of exercise to increase recovery and protein synthesis 4. Do not neglect carbs and fat

For General Health

1. Select carb source that are low-glycemic and high in fiber 2. Total calorie intake and burn in a 24- hr period dictates weight lost or gained

Ergogenic acid

something that enhances athletic performance

Creatine

- made in the body | - can increase muscle mass, strength, and anaerobic performance during exercise

Caffeine

- 3-6mg /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