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sports nutrition > nutrition 1 > Flashcards

nutrition 1 Flashcards

1
Q

what is a nutrient

A

a substrate found in food that performs one or more specific functions in the body

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2
Q

macronutrients are..

A

-carbohydrates
-fat
-protein
-water
>1g/day

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3
Q

micronutrients are…

A

-vitamins
-minerals
-trace elements
<1 g/day

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4
Q

what are the functions of nutrients?

A
  • provision of energy
  • regulation of metabolism
  • promotion of growth and development
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5
Q

what are essential nutrients?

A

cannot be synthesised by the body so must be obtained through diet

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6
Q

what are non essential nutrients?

A

can be synthesised by the body and can also be essential for the body but no need to obtain from diet

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7
Q

what are conditionally essential diets?

A

essential at certain times/conditions

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8
Q

what are dietary reference values?

A

estimates of the nutrient requirements for groups or populations

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9
Q

Estimated Average Requirement (EAR)

A

average requirement for energy or a nutrient - approximately 50% of a group of people will require less and 50% will require more

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10
Q

Reference Nutrient Intake (RNI)

A

amount of nutrient that is enough to ensure the needs of nearly all the group (97.5) are being met

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11
Q

Lower Reference Nutrient Intake (LRNI)

A

the amount of a nutrient that is enough for only the small number of people who have low requirements 2.5 %

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12
Q

Safe Intake

A

amount judged to be a level or range of intake at which there is no risk of deficiency or toxicity risk

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13
Q

what is the protein requirement and intake?

A

EAR- 0.6 g/kg/day

RNI - 0.75 g/kg/day

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14
Q

what happens in the mouth?

A

mechanical breakdown
mixing
starch and lipid degradation

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15
Q

what happens in the stomach?

A
  • storage
  • mixing
  • sterilization
  • protein hydrolysis
  • lipid digestion
  • emulsification
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16
Q

what happens in the small intestine?

A
  • enzyme hydrolysis

- exit fatty acids, amino acids, water,monosaccharides, micronutrients

17
Q

what happens in the large intestine?

A
  • fermentation dehydration

- exit short chain fatty acids, water minerals, gas production

18
Q

what are the functions of carbohydrates?

A
  • energy
  • central nervous system
  • fibre : health and benefits
  • physical activity
19
Q

carbohydrates are made up of:
glucose
fructose
galactose

A

glucose + glucose = maltose
glucose + fructose= sucrose
glucose + galactose= lactose

20
Q

How is glucose and galactose transported form the intestinal lumen to the blood?

A

By SGLT1 and GLUT 2

21
Q

How is fructose transported from the luminal membrane to the blood?

A

By GLUT 5 and GLUT 2

22
Q

Approximately how much glucose is transported to the muscle ?

A

5 mmol/l

23
Q

What are the functions of lipids ?

A
  • fuel source
  • protection of vital organs
  • cell membrane constituents
  • precursors of bile, hormones, and steriods
  • fatsoluble vitamin intake
  • palatability
24
Q

where are triglycerols found ?

A

in plasma incorporated into the core of a lipoprotein

25
Q

How are lipids absorbed?

A

through free fatty acids

26
Q

TG are recycled in liver and stored or oxidised in adipose

A

exciting stuff basically

27
Q

what are the functions of proteins?

A
  • provide structure to all cells in the human body
  • enzymes that increase the rate of metabolic reactions
  • central role in the metabolism of many organs and tissues
  • precursor for synthesis of body proteins
  • precursor and regulators of the synthesis of neurotransmitters, hormones, DNA and RNA
28
Q

essential amino acids

A
  • histidine
  • leucine
  • isoleucine
  • lysine
  • methionine
  • phenylalanine
  • threonine
  • tryptophan
  • valine
29
Q

ingested amino acids can

A

contribute to protein turnover

30
Q

where is water found ?

A

2/3 in cells
1/3 extracellular
60% of the body
intake normally 2 l/day

31
Q

functions of water

A
  • nutrient transport
  • protection
  • temperature regulation
  • biochemical reactions
  • medium for reactions
32
Q

where does 95% of the absorption take place ?

A

duodenum and jejunum of small intestine

sports nutrition (22 decks)

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