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strength and conditioning > Nutrition > Flashcards

Nutrition Flashcards

1
Q

(1) personalized nutritional counseling; weight loss and weight gain; strategies to improve performance, menu planning, dietary supplements; (2) dietary analysis of food records; (3) nutritional education: presentations and handouts; (4) referral and treatment of eating disorders

A

responsibilities of a nutritionist

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2
Q

common nutritional goals

A

(1) to increase energy; (2) to build muscle; (3) to lose fat; (4) to heal injuries; (4) to speed recovery between training and competition

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3
Q

standard nutritional guidelines

A

my plate > my pyramid > food guide pyramid

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4
Q

two fundamental components of a diet

A

(1) appropriate calorie level; (2) appropriate nutrient level to prevent nutrient deficiency or toxicity

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5
Q

5 food groups needed daily for health

A

(1) grains; (2) vegetables (3) fruits (4) milk/dairy (5) meat and beans

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6
Q

recommendations for 50 nutrients (14 vitamins, 18 minerals, and 18 macronutrients and related food components)

A

Dietary Reference Intakes (DRI’s)

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7
Q

Dietary Reference Intake (DRI) information per nutrient

A

(1) estimated average requirements and its standard deviation by age & gender (2) recommended dietary consumption based on the estimated average requirement (3) an adequate intake level when a recommended intake cannot be based on an estimated average requirement (4) tolerable upper intake levels above which risk of toxicity increases

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8
Q

essential nutrients

A

carbohydrates, protein, fat, water, vitamins, and minerals

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9
Q

essential nutrient comprised of carbon, hydrogen, oxygen, and nitrogen

A

proteins

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10
Q

basic building block of proteins

A

amino acids (amino = nitrogen containing)

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11
Q

several amino acids joined together by peptide bonds

A

polypeptide chains

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12
Q

structural proteins

A

found in muscle, organs, bone tissue

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13
Q

nonstructural or plasma proteins

A

enzymes, antibodies, lipoproteins, hormones, hemoglobin, albumin, and transferrin, etc…

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14
Q

essential amino acids

A

(1) histidine (2) isoleucine (3) leucine, (4) lysene (5) methionine (6) phenylalanin (7) threonine (8) tryptophan (9) valine

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15
Q

non essential amino acids

A

(1) alanine (2) arginine (3) asparagine (4) aspartic acid (5) cysteine (cystine) (6) glutamic acid (7) glutamine (8) glycine (9) proline (10) serine (11) tyrosine

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16
Q

high quality proteins or a complete protein

A

protein with an amino acid pattern similar to that needed by the body (generally are animal proteins)

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17
Q

low quality or incomplete proteins

A

proteins that are deficient in one or more amino acids (generally plant proteins)

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18
Q

complimentary proteins

A

a combination of proteins that, together, provides all essential amino acids

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19
Q

protein requirements for athletes

A

1.5 to 2.0 grams / kg of body weight assuming adequate caloric intake and protein qualitiy

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19
Q

nutrients composed of carbon, hydrogen, and oxygen atoms that are arranged to form sugar groups

A

carbohydrates

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20
Q

monosaccharides

A

single sugar molecule carbohydrates such as glucose, fructose, and galactose

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20
Q

disaccharides

A

carbs that include 2 simple sugar units joined together: sucrose, lactose, and maltose

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21
Q

polysaccharides

A

complex carbohydrates; may contain thousands of glucose units: starches, fibers, and glycogen

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21
Q

nutrient synthesized in the liver from glucose that has not been metabolized for energy

A

glycogen

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22
Q

food sources of carbohydrates

A

breads, cereals, pasta, fruits and starchy vegetables

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22
Q

how the Glycemic Index (GI) classifies food

A

classification by how high and for how long a food raises blood glucose

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23
Q

importance of fiber

A

lowers incidence of diverticulosis, constipation, heart disease, cancer of the colon, and diabetes

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23
Q

ketosis

A

high levels of ketones in the bloodstream. need at least 50-100 grams of carbs / day to prevent ketosis

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24
Q

carbohydrate recommendation by Institute of Medicine

A

45% - 60% of total daily calories should be carbohydrates

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24
Q

nutrient synthesized in the liver from glucose that has not been metabolized for energy

A

glycogen

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25
Q

food sources of carbohydrates

A

breads, cereals, pasta, fruits and starchy vegetables

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25
Q

food sources of carbohydrates

A

breads, cereals, pasta, fruits and starchy vegetables

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26
Q

how the Glycemic Index (GI) classifies food

A

classification by how high and for how long a food raises blood glucose

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26
Q

how the Glycemic Index (GI) classifies food

A

classification by how high and for how long a food raises blood glucose

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27
Q

importance of fiber

A

lowers incidence of diverticulosis, constipation, heart disease, cancer of the colon, and diabetes

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27
Q

importance of fiber

A

lowers incidence of diverticulosis, constipation, heart disease, cancer of the colon, and diabetes

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28
Q

ketosis

A

high levels of ketones in the bloodstream. need at least 50-100 grams of carbs / day to prevent ketosis

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28
Q

ketosis

A

high levels of ketones in the bloodstream. need at least 50-100 grams of carbs / day to prevent ketosis

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29
Q

carbohydrate recommendation by Institute of Medicine

A

45% - 60% of total daily calories should be carbohydrates

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29
Q

carbohydrate needs of aerobic endurance athletes

A

8 - 10 grams / kg of body weight per day if training at least 90 minutes. strength and sprint athletes need about half as much (5-6 g / kg / day)

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30
Q

lipids include the following groups

A

triglycerides (fats & oils), + fatty compounds (sterols & phospholipids),

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31
Q

fats

A

= triglycerides

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32
Q

calories per gram of fat

A

9 kcal

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33
Q

calories per gram of carbohydrate

A

4 kcal

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34
Q

calories per gram of protein

A

4 kcal

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35
Q

saturated fats

A

fatty acids containing no double bonds: most animal fats and tropical oils are high in saturated fats

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36
Q

monounsaturated fats

A

fatty acids containing one double bond: olive, peanut, and canola oil are high in monounsaturated fats

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37
Q

polyunsaturated fats

A

fatty acids containing two or more double bonds: soy, corn, sunflower, and safflower oils are high in polyunsaturated fats

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38
Q

fat soluble vitamins/nutrients

A

vitamins A, D, E, and K also linoleic acid (omega-6) and linolenic acid (omega-3)

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39
Q

High Density Lipoproteins

A

protect against heart disease; HDL’s can be increased by exercise and weight loss

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40
Q

Low Density Lipoproteins

A

a low fat diet can help decrease the % of total cholesterol that is LDL

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52
Q

recommended percentages of dietary fats

A

(1) 5 -10 % from omega -6 (linoleic) & 0.6% - 1.2% from omega-3 (linolenic); (2) 20% - 35% of total calories from fat;(3) less than 10 % of total calories from saturated fats; (4) too little fat in diet can have negative impact such as decreasing testosterone production

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53
Q

Reasons for athletes to reduce dietary fat

A

(1) need to increase carbohydrate intake to support training type, (2) need to reduce total caloric intake to achieve weight loss, (3) need to decrease elevated blood cholesterol

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54
Q

Intramuscular fatty acids are most important

A

during activity

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55
Q

Circulating fatty acids (from adipose tissue or from diet) are most important

A

during recovery

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56
Q

Nutritional interventions that may theoretically promote fat oxidation and decrease muscle glycogen depletion

A

(1) ingestion of caffeine, (2) consumption of medium chain triglycerides, (3) exposure to high-fat, low-carbohydrate diets

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57
Q

Types of micronutrients

A

(1) vitamins, (2) minerals

58
Q

Vitamin A function

A

promotes growth and repair of body tissues, bone formation and healthy skin and hair. Essential for night vision

59
Q

Vitamin A sources

A

Liver (all sources), giblets, some cheese, egg yolk, whole milk, butter

60
Q

Beta carotene function

A

Serves as an antioxidant

61
Q

Beta carotene sources

A

Sweet peppers, carrots, grape leaves, pumpkin, sweet potatoes, yams, broccoli, dandelion greens, chili peppers, mustard greens, spinach, kale, turnip greens, apricots, papaya, watermelon, peaches, asparagus, winter squash, cantaloupe, muskmelon, chard

62
Q

Vitamin D function

A

Aids in the absorption of calcium and helps to build bone mass and prevent bone loss. Helps maintain blood levels of calcium and phosphorous

63
Q

Vitamin D sources

A

Fish (herring, salmon, oysters, catfish, sardines, tuna, shrimp, mackerel), milk, margarine, fortified breakfast cereals, egg yolks, butter

64
Q

Vitamin E function

A

Serves as an antioxidant. Needed for normal growth and development

65
Q

Vitamin E sources

A

Oils (wheat germ, vegetable), mayonnaise, fortified breakfast cereals, nuts (almonds, hazelnuts, peanuts, hickory, pistachio), margarine, wheat germ, peanut butter

66
Q

Vitamin K (phylloquinone) function

A

needed for normal blood clotting and bone health

67
Q

Vitamin K sources

A

Kale, Brussels sprouts, spinach, chard, cauliflower, broccoli, turnip and mustard greens, carrots, asparagus, avocados, bell peppers, strawberries, tomatoes, apples, peaches

68
Q

Vitamin C function

A

Promotes healthy cell development, wound healing and resistance to infections. Serves as an antioxidant. Necessary for the conversion of the inactive form of folic acid to the active form. Makes iron available for hemoglobin synthesis

69
Q

Vitamin C sources

A

Sweet peppers, broccoli, Brussels sprouts, cauliflower, strawberries, oranges, orange juice, limes, lemon juice, grapefruit, grapefruit juice, papayas, cantaloupe, tomatoes, tomato juice, asparagus, raw cabbage, spinach, pineapple, raspberries, potatoes, onions

70
Q

Thiamin (B1) function

A

Coenzyme for carbohydrate metabolism. Needed for normal functioning of the nervous system and muscles, including heart.

71
Q

Thiamin (B1) sources

A

Fortified breakfast cereals, sunflower seeds, peas, pork, oranges, orange juice, lima beans, pecans, enriched rice

72
Q

Riboflavin (B2) function

A

Coenzyme in red blood cell formation, nervous system functioning and metabolism of carbohydrate, protein, and fat. Needed for vision and may help protect against cataract.

73
Q

Riboflavin (B2) sources

A

Liver, wheat germ, brewer’s yeast, almonds, cheese, fortified breakfast cereal, whey protein, milk, eggs, lamb, pork, veal, beef, broccoli, yogurt

74
Q

Niacin function

A

Coenzyme for carbohydrate, protein, and fat metabolism and proper nervous system functioning. High intakes can lower elevated cholesterol

75
Q

Niacin sources

A

Soy protein, soy flour, textured vegetable protein, whey protein, beef, peanuts, peanut butter, sunflower seeds, fortified breakfast cereals

76
Q

Pyridoxine (B6) function

A

Coenzyme for protein metabolism and nervous and immun system function. Involved in synthesis of hormones and red blood cells

77
Q

Pyridoxine (B6) sources

A

Liver, bananas, fortified breakfast cereals, soybeans, chicken, tuna, raw carrots, beef, broccoli, spinach, potatoes, alfalfa sprouts, navy beans, peanut butter, garbanzo beans, walnuts, sunflower seeds, avocados, eggs, lima beans, cabbage, salmon

78
Q

Folic acid function

A

Needed for normal growth and development and red blood cell formation. Reduces risk of neural tube birth defects. May reduce risk of heart disease and cervical dysplasia

79
Q

Folic acid sources

A

Brewer’s yeast, fortified breakfast cereals, liver, black-eyed peas, beans (pinto, black, lima, white, garbanzo, soy), peanuts, peanut butter, spinach, turnip greens asparagus, mustard greens, seaweed, eggs, enriched bread, oranges, orange juice

80
Q

Cobalamin (B12) function

A

Vital for blood formation and healthy nervous system

81
Q

Cobalamin (B12) sources

A

Liver, oysters, lamb, eggs, beef, shellfish, fish, poultry, pork, chicken, fortified breakfast cereals

82
Q

Biotin function

A

Assists in the metabolism of fatty acids and utilization of B vitamins

83
Q

Biotin sources

A

Nuts (peanuts, hazelnuts, almonds, cashews, macadamia), soybeans, peanut butter, black-eyed peas, liver, milk, egg yolks, yeast, cheese, cauliflower, carrots, avocados, sweet potatoes

84
Q

Pantothenic acid function

A

Aids in normal growth and development

85
Q

Pantothenic acid sources

A

Liver, sunflower seeds, fortified breakfast cereals, egg yolks, whey protein, soy protein, peanuts, peanut butter, pecans, veal, enriched rice, broccoli, lima beans

86
Q

Vitamins are

A

organic substances (containing carbon atoms) that cannot be synthesized by the body. They are needed in very small amounts and perform specific metabolic functions

87
Q

Minerals are

A

inorganic substances used in very small amounts by the body for a variety of metabolic functions

88
Q

Calcium functions

A

essential for developing and maintaining healthy bones and teeth. Assists in blood clotting, muscle contraction, and nerve transmission. Reduces risk of osteoporosis and may also reduce the risk of preeclampsia in pregnant women

89
Q

Calcium sources

A

Fruit juices and fruit drinks fortified with calcium, cheese, sardines, milk, cottage cheese, yogurt, ice cream calcium-set tofu, turnip greens, Chinese cabbage, mustard greens, kale, rutabaga

90
Q

Phosphorous functions

A

Works with calcium to develop and maintain strong bones and teeth. Enhances use of other nutrients. Essential for energy metabolism, DNA structure, and cell membranes

91
Q

Phosphorous sources

A

Cheese, fish, beef, pork, whole-wheat products, cocoa powder, pumpkin seeds, sunflower seeds, almonds

92
Q

Magnesium functions

A

Activates nearly 100 enzymes and helps nerves and muscles function. Constituent of bones and teeth

93
Q

Magnesium sources

A

Bran (wheat and rice), cocoa powder, fortified breakfast cereals, seeds (pumpkin, sunflower), soybeans, nuts (almonds, pine nuts, hazelnuts, cashews, walnuts, peanuts), spinach

94
Q

Molybdenum functions

A

Needed for metabolism of DNA and ribonucleic acid (RNA) and production of uric acid

95
Q

Molybdenum sources

A

Milk, milk products, peas, beans, liver, whole-grain products

96
Q

Manganese functions

A

Necessary for the normal development of the skeletal and connective tissues. Involved in metabolism of carbohydrates

97
Q

Manganese sources

A

Wheat germ, wheat bran, rice bran, fortified breakfast cereals, rice cakes, nuts (peanuts, pecans, pine nuts, walnuts, almonds, hazelnuts), soybeans, mussels, whole-wheat products (pastas, breads, and crackers)

98
Q

Copper functions

A

Involved in iron metabolism, nervous system functioning, bone health, and synthesis of proteins. Plays a role in the pigmentation of skin, hair, and eyes

99
Q

Copper sources

A

Liver, shellfish (especially oysters), lobster, nuts (cashews, Brazil nuts, hazelnuts, walnuts, peanuts, almonds, pecans, pistachios), seeds (sunflower, pumpkin), fortified breakfast cereals, great northern beans

100
Q

Chromium functions

A

Aids in glucose metabolism and may help regulate blood sugar and insulin levels in people with diabetes

101
Q

Chromium sources

A

Mushrooms (white), raw oysters, wine, apples, Brewer’s yeast, beer, pork, chicken

102
Q

Iodine functions

A

Part of the thyroid hormone, Helps regulate growth, development, and energy metabolism

103
Q

Iodine sources

A

Iodized salt, saltwater fish and seafood

104
Q

Iron functions

A

Necessary for red blood cell formation and function. Constituent of myoglobin and component of enzyme systems.

105
Q

Iron sources

A

Liver, beef, lamb, pork, veal, poultry, clams, oysters, fortified breakfast cereals, enriched bread products, brewer’s yeast, nuts (pine nuts, cashews, almonds), beans (kidney, green, garbanzo)

106
Q

Selenium functions

A

Essential component of a key antioxidant enzyme. Necessary for normal growth and development and for use of iodine in thyroid function

107
Q

Selenium sources

A

Tenderloin of beef, pollack, trout, tuna, oysters, mackerel, flounder, liver, sunflower seeds, wheat bran, wheat germ, some pork, fortified breakfast cereals, perch, crab, clams, cod, haddock, whole wheat breads

108
Q

Zinc functions

A

Essential part of more than 100 enzymes involved in digestion, metabolism, reproduction, and would healing

109
Q

Zinc sources

A

Oysters, beef, veal, lamb, pork, chicken, lima beans, black-eyed peas, white beans

110
Q

Fluid & Electrolytes

A

Water, sodium, potassium, magnesium & chloride

111
Q

Water percentages in body composition

A

Muscle is approximately 75% water. Fat is about 20% water

112
Q

Voluntary dehydration

A

Athletes tend to replace only about 2/3rds of water lost during exercise. Fluid replacement must be systematically measured

113
Q

Fluid balance

A

Normal fluid balance is regulated by changes in thirst sensations and loss through the kidneys

114
Q

Risks of dehydration

A

(1) increased body temperature, (2) heat exhaustion, (3) heatstroke, and (4) death
Consuming adequate fluids before, during, and after training and competition is essential to optimal resistance training and aerobic endurance exercise

115
Q

Monitoring hydration status

A

Record athletes’ body weights immediately before and after a workout (remove sweaty clothes prior to weighing). Each pound lost during practice represents 1 pint of fluid loss. This must be replaced before the next training session.

116
Q

Vitamin A Supplements needed for assimilation

A

Choline, essential fatty acids, zinc. vitamins C, D, and E

117
Q

Vitamin B Complex Supplements needed for assimilation

A

Calcium, vitamins, C and E

118
Q

Thiamine (B1) Supplements needed for assimilation

A

Manganese, vitamin B complex, vitamins C and E

119
Q

Riboflavin (B2) Supplements needed for assimilation

A

Vitamin B complex, vitamin C

120
Q

Niacin (B3) Supplements needed for assimilation

A

Vitamin B complex, vitamin C

121
Q

Pantothenic acid (B5) Supplements needed for assimilation

A

Vitamin Ba complex, vitamins A, C, and E

122
Q

Pyridoxine (B6) Supplements needed for assimilation

A

Potassium, vitamin B complex, vitamin C

123
Q

Biotin Supplements needed for assimilation

A

Folic acid, vitamin B complex, pantothenic acid (B5), vitamin B12, vitamin C.

124
Q

Choline Supplements needed for assimilation

A

Vitamin B complex, vitamin B12, folic acid, inositol

125
Q

Inositol Supplements needed for assimilation

A

Vitamin B complex, vitamin C

126
Q

Para-aminobenzoic acid (PABA) Supplements needed for assimilation

A

Vitamin B complex, folic acid, vitamin C.

127
Q

Vitamin C Supplements needed for assimilation

A

Bioflavonoids, calcium, magnesium

128
Q

Vitamin D Supplements needed for assimilation

A

Calcium, choline, essential fatty acids, phosphorus, vitamins A and C

129
Q

Vitamin E Supplements needed for assimilation

A

Essential fatty acids, manganese, selenium, vitamin A, thiamine, inositol, vitamin C

130
Q

Essential fatty acids Supplements needed for assimilation

A

Vitamins A, C, D, and E

131
Q

Calcium Supplements needed for assimilation

A

Boron, essential fatty acids, lysine, magnesium, manganese, phosphorus, vitamins A, C, D, and E

132
Q

Copper Supplements needed for assimilation

A

Cobalt, folic acid, iron, zinc.

133
Q

Iodine Supplements needed for assimilation

A

Iron, manganese, phosphorus.

134
Q

Magnesium Supplements needed for assimilation

A

Calcium, phosphorus, potassium, pyridoxine (b6), vitamins C and D

135
Q

Manganese Supplements needed for assimilation

A

Calcium, iron, vitamin B complex, vitamin E

136
Q

Phosphorus Supplements needed for assimilation

A

Calcium, iron, manganese, sodium, pyridoxine (B6)

137
Q

Silicon Supplements needed for assimilation

A

Iron, phosphorus.

138
Q

Sodium Supplements needed for assimilation

A

Calcium, potassium, sulfur, vitamin D

139
Q

Sulfur Supplements needed for assimilation

A

Potassium, thiamine (B1), pantothenic acid (B5), biotin

140
Q

Zinc Supplements needed for assimilation

A

Calcium, copper, phosphorus, pyridoxine (B6)

141
Q

Phytochemicals Definition

A

Biologically active substances in plants that are responsible for giving them color, flavor, and natural disease resistance.

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