Nutrition Lecture Series Practice Flashcards

A set of 100 vocabulary flashcards covering the fundamentals of nutrition, energy expenditure, body composition, digestion, and macronutrient requirements based on the lecture notes.

Nutrition

The study of the nutrients found in food, their digestion, absorption, metabolism, and utilization by the body, involving the relationship between diet, health, and disease prevention (Whitney & Rolfes, 2019).

Sports Nutrition Primary Purpose

To increase performance, enhance recovery, and support overall wellbeing.

Carbohydrate Energy Yield

Provides $4\,kcal$ per 1 gram of the macronutrient.

Fats Energy Yield

The macronutrient that provides the highest energy yield per gram at $9\,kcal$.

Total Daily Energy Expenditure (TDEE)

The amount of calories a person burns in a day or the amount of calories needed for weight to remain stable.

Resting Metabolic Rate (RMR)

The component of TDEE that generally makes up the largest proportion of energy use ($60-75\%$).

NEAT

Non-Exercise Activity Thermogenesis: Non-planned exercise activity that is usually measured in steps.

EAT

Exercise activity, which is one of the four components of Total Daily Energy Expenditure (TDEE).

Thermic Effect of Food (TEF)

The amount of energy it takes to digest macronutrients including carbohydrates, protein, and fats.

Negative Calorie Balance

A calorie deficit representing eating less then burning.

Glycogen

The storage form of carbohydrates found mainly in the muscle and liver.

Phosphocreatine (PCr)

A source of energy for short durations when no fuel from carbs or fats can be accessed, such as a 1 rep max of a deadlift.

Iron

The micronutrient that helps deliver oxygen to the muscle during aerobic metabolism.

Exercise Intensity and Duration

Factors that determine whether the body uses fat or carbohydrate as the dominant fuel source during exercise.

Fuel Source at Low Intensity

Dominantly utilizes fats during exercise.

Fuel Source at High Intensity

Dominantly utilizes carbohydrates during exercise.

Protein Thermic Effect

The macronutrient with the highest thermic effect, ranging from $20-30\%$.

Carbohydrate Thermic Effect

The macronutrient that has an approximate $10\%$ thermic effect.

Mifflin–St Jeor Factors

A set of variables used to estimate BMR including Gender, Weight, Height, and Age.

Mifflin–St Jeor vs. Harris–Benedict

The main difference between these two equations is that Mifflin-St Jeor accounts for gender differences (male and female).

Jogging Energy Contribution Example

Jogging at low intensity for $35\,minutes$ ($8\,calories$/min) 2 times per week contributes an average of $80\,kcal$ to daily TDEE.

Maximum Recommended Calorie Deficit

A limit of $1000\,kcal$ for fat loss to prevent significant muscle loss.

Energy in 0.5 Kilogram of Body Fat

Approximately $3850\,kcal$.

Daily Calorie Surplus Weight Gain

A surplus of $250\,kcal$ should result in roughly $0.22\,kg$ of weight gain per week.

Energy in 1 Kilogram of Body Fat

Approximately $7700\,kcal$.

Daily Calorie Deficit Weight Loss

A deficit of $500\,kcal$ should result in roughly $0.45\,kg$ of weight loss per week.

Extreme Calorie Deficit Risks

Can result in muscle being used for energy, which negatively impacts the Resting Metabolic Rate.

Muscle Gain Caloric Surplus range

Typically recommended between $250\,kcal$ and $750\,kcal$.

Constraint on Muscle Growth

The body has a limited ability to store and use energy in muscle but can store large amounts as fat.

Trained Male Lean Mass Gain

A realistic target of $0.22\,kg$ per week achieved through a $250\,kcal$ weekly surplus.

Fat Loss Deficit Range

The typical caloric deficit recommended for losing fat is $500-1000\,kcal$.

Body Composition

The body’s relative amounts of fat and lean body tissue (or fat free mass).

Essential Fat

A component of body fat required for normal physiological function ($3-5\%$ in males, $8-12\%$ in females).

Non-essential Fat

One of the two main components of body fat alongside essential fat.

Fat Free Mass (FFM)

The component of body composition that includes muscle, bone, water, and organ tissues.

BMI Accuracy

Regarded as the least accurate method of assessing body composition among common tests.

Female Essential Fat Reason

Females have higher essential fat percentages than males due to their ability to get pregnant.

Skinfold Measurement Sites

Typical body locations measured include the bicep, triceps, back, and hip.

Bioelectrical Impedance Analysis (BIA) Mechanism

Estimates body fat by sending an electrical current through the body.

DEXA

Considered the gold standard for body composition assessment because it uses low dose, transverse radiation scans for high accuracy.

Initial Body Composition Step

Determining starting body composition and identifying personal goals (lose fat, gain muscle, or maintain).

Accuracy Comparison: BIA

Provides a more accurate assessment of fat and lean mass compared to BMI, weight, or skinfold.

Tool Measurement Factors

Accuracy can be negatively affected by the measurement tool, food intake, exercise, clothing, hydration, and timing.

Fat-Loss Phase Primary Goal

To lose body fat while maintaining existing muscle.

Protein (Fat Loss Context)

A macronutrient useful for increasing satiety and having a $30\%$ thermic effect during fat loss.

Sustainable Fat-Loss Rate

Achieving $0.5-1.0\,kg$ of fat loss per week.

Muscle Loss Minimization

Achieved during a calorie deficit through weight training and adequate protein intake.

Low Intensity Cardio

Exercises like walking or running that are useful during fat loss as they burn more fat as a fuel source.

Resistance Training

The most effective exercise type for maintaining or increasing muscle mass during fat loss.

Progress Monitoring Environment Control

Checking progress under the same conditions: same day, same time, same clothing, no food, first thing in the morning after using the bathroom.

Gastrointestinal (GI) Tract Components

Consists of the Mouth, Esophagus, Stomach, Small Intestine, and Large Intestine.

Mouth Digestion

The site where both mechanical breakdown and chemical digestion begin.

Duodenum

The primary digestion site within the small intestine.

Jejunum

The major absorption site within the small intestine.

Ileum

Part of the small intestine that absorbs leftovers and transfers them to the large intestine.

Small Intestine Parts

The three segments: Duodenum, Jejunum, and Ileum.

Ancillary Organs

Liver, Gallbladder, and Pancreas.

Liver

The accessory organ responsible for producing bile.

Gallbladder

The accessory organ responsible for storing bile.

Pancreas

The organ that releases digestive enzymes including amylase, lipase, and protease into the small intestine.

Carbohydrates Primary Function

Main source of energy for the body.

Simple Carbohydrate Examples

Include sources like honey and fruit.

Glycogen Storage

The body’s storage form of carbohydrate.

Glycogen Storage Capacity

The body can typically store approximately $2,000\,kcal$ of glycogen.

Complex Carbohydrate

A source that provides a slow and sustained release of energy.

Total Daily Carbohydrate Recommendation

According to international guidelines, carbs should make up $45-65\%$ of daily energy intake.

Pre-performance Carbohydrate Dose

Consuming $1-4\,g/kg/bw$ of carbohydrates to maximize performance.

Pre-performance Carbohydrate Timing

Consuming carbohydrates $1-4\,hours$ before training or competition.

Protein Performance Role

Primary role in athletic performance centers on performance and recovery.

Essential Amino Acids

Amino acids that cannot be made by the body and must be consumed through the diet.

Non-essential Amino Acids

Amino acids that can be manufactured by the body.

Leucine

The amino acid most important for stimulating Muscle Protein Synthesis (MPS).

Protein Energy Yield

Provides $4\,kcal$ per 1 gram of the macronutrient.

Strength Athlete Protein Requirement

General requirement is approximately $1.6-2.2\,g/kg/bw$.

Complete Protein Sources

Examples include chicken and eggs.

Optimal Post-Exercise Protein Dose

Recommended dosage of $20-30\,g$.

Protein Distribution

Even distribution across meals throughout the day is used to maximize protein synthesis.

Casein

A slow-digesting protein source best consumed before sleep to support overnight recovery.

Older Athlete Protein Needs

Require more protein per meal than younger athletes because muscle mass decreases due to aging.

Dietary Fat Major Functions

Major roles include energy and hormone regulation (distinct from repair).

Healthy Fat Classifications

Includes Monounsaturated and Polyunsaturated fats.

Adipose Tissue

The primary form in which fat is stored in the human body.

Recommended Dietary Fat Percentage

$20-35\%$ of the daily diet is recommended to come from fats.

Essential Fat Types

Classified as fats like Omega 3.

Trans Fats Limit

Recommendation to consume less than $1\%$ of daily calories from this fat type.

Omega 3 Dietary Source

Salmon is recommended at $227\,g$ per week for appropriate intake.

Mechanical Breakdown

The physical process of digestion that begins in the mouth.

Chemical Digestion

The enzymatic process of digestion that begins in the mouth.

Amylase

A digestive enzyme released by the pancreas into the small intestine to break down carbohydrates.

Lipase

A digestive enzyme released by the pancreas into the small intestine to break down fats.

Protease

A digestive enzyme released by the pancreas into the small intestine to break down protein.

Skinfold Site: Bicep

One of the four typical sites used for skinfold measurement.

Skinfold Site: Triceps

One of the four typical sites used for skinfold measurement.

Fat-Loss Rate Goal

The creation of a daily calorie deficit of $500-1000\,kcal$ to lose $0.5-1.0\,kg$ per week.

Lean Body Tissue

The non-fat component of body composition also known as fat free mass.

Transverse Radiation Scans

The specific technology utilized by DEXA scans for accurate body composition assessment.

Muscle Mass during Fat Loss

Maintaining or increasing this is best achieved via resistance training (weight training).

Aerobic Metabolism Micronutrient

Iron is required to deliver oxygen to the muscle during this process.

Calorie Deficit Definition

A state where a person's energy expenditure exceeds their calorie intake.

Muscle Protein Synthesis (MPS)

The biological process stimulated most effectively by the amino acid Leucine.