Nutrients

Question 1

Carbs

Answer 1

Sugar, starch, fiber. primary energy source

Question 2

Monosaccharide

Answer 2

glucose, fructose

Question 3

disarccharide

Answer 3

sucrose, lactose, maltose

Question 4

fiber

Answer 4

complex carb. Provides bulk in diet and intestinal health. Regulates glucose absorption.
Soluble dissolves in water, helps lower blood glucose and cholesteroal
insoluble-does not dissolve in water

Question 5

Glucose

Answer 5

Simple sugar made by the body from carbs, fats, and sometimes protein. Main fuel

Question 6

glycogen

Answer 6

complex carb used to store energy in liver and muscle tissue

Question 7

Glycemic index

Answer 7

The rate carb sources raise blood sugar and effect on insulin release
Low- under 55
Moderate 55-69
High- over 70

Question 8

Triglycerides

Answer 8

chemical form of most fat in food and body

Question 9

Functions of lipids 7

Answer 9

cell structure
precursor to hormones
nutrient regulation
protect organs
insulate body
prolong digestion
satiation

Question 10

saturated fatty acid

Answer 10

raise bad LDL

Question 11

trans fat acid

Answer 11

extends food life. Raises bad and lowers good DL

Question 12

unsaturated

Answer 12

increases good HDL and lowers risk of heart disease

Question 13

mono unsaturated

Answer 13

lipid missing 1 hyderogen, one double bond

Question 14

poly unsaturated

Answer 14

lipids with more than one point of unsaturation

Question 15

protein

Answer 15

amino acids linked by peptide bonds

Question 16

Essential amino acid

Answer 16

can’t be made by body. must come from food. 8 in total

Question 17

nonessential

Answer 17

manufactured by body

Question 18

complete proteion

Answer 18

supplies all essential amino acids

Question 19

incomplete

Answer 19

provides some but not all 8 essential amino acids

Question 20

micronutrients

Answer 20

vitamins and minerals

Question 21

toxicity

Answer 21

degree to which a substance causes harm

Question 22

body water percent

Answer 22

60

Question 23

Average water consumption

Answer 23

3L men, 2.2L women

Question 24

If exercise exceeds 60 mins. hydrate with

Answer 24

sports drink that contains up to 8% carbs

Question 25

For every 25lbs overweight, drink

Answer 25

extra 8oz water

Question 26

dehydration

Answer 26

adversely affects circulatory function

Question 27

calorie

Answer 27

heat energy required to raise 1g of water by 1 degree celcius

Question 28

resting metabolic rate RMR

Answer 28

energy expended at rest

Question 29

thermic effect of food TEF

Answer 29

energy used for digestion. 6-10%

Question 30

energy expended during physical activity.

Answer 30

around 20%

Question 31

Protein Intake

Answer 31

4c per gram Sedentary 0.8g/kg or 0.4/lb Strength athlese 1.2-1.7/kg or 0.5-0.8/lb Endurance athlete 1.2-1.4g/kg or 0.5-0.6g/lb 10-35% diet

Question 32

Carb intake

Answer 32

4c per gram 6-10 g/kg 28-38g from fiber 45-65% diet

Question 33

Fat intake

Answer 33

9c per gram | 20-35% of diet

Question 34

How to use carbs for performance

Answer 34

High carb meal 2-4 hours before exercise Eat 1.5g/kg of carbs 30 before exercise to max glycogen Eat 30-60g/hr during exercise longer than 60min

Question 35

Dietary reference intakes DRI

Answer 35

guidelines for adequate intake of a nutrient

Question 36

Recommended dietary allowance RDA

Answer 36

average daily nutrient intake level for healthy individuals

Question 37

tolerable upper intake UL

Answer 37

highest daily intake likely to cause no risk

Question 38

adequate intake AI

Answer 38

recommended daily intake of nutrient

Question 39

Fat Loss Food Recommendations 7

Answer 39

``` Less than 10% calories from sat fats carbs, protein, and fat throughout day 4-6 meals a day to control hunger, reg blood pressure, and increase energy avoid empty calories and processed food 9-13 cups water weigh and measure food Diet under 1200 calories need physician ```

Question 40

Lean mass Gain Recommendations 4

Answer 40

4-6 meals per day Protein throughout day Ingest carbs and protein within 90 min of exercise to increase recovery and protein synthesis Do not neglect carbs or fat

Question 41

General Health food recommendations 2

Answer 41

low glycemic high fiber carbs | Total calorie intake and burn in a 24 hour period dictates weight loss and gain

Question 42

ergogenic aid

Answer 42

enhances athletic performance

Question 43

Creatine

Answer 43

creatine phosphate ATP-PC | increase muscle mass, strength, and anaerobic performance

Question 44

caffeine

Answer 44

3-6mg/kg 1 hour before exercise increases performance

Question 45

prohormones and anabolic steroids

Answer 45

prohibited by World Anti Doping Agency