nutrition basics (course prep)

what is the primary role of carbohydrates in exercise

main fuel source for high-intensity activity, and is stored as glycogen in muscle and liver

what is the primary role of protein in exercise

muscle repair, growth, and recovery, and is a minor energy source during long exercise

what is the primary role of fat in exercise

long-duration, low-intensity energy source, and provides essential fatty acids

which mineral is crucial for oxygen transport and preventing anemia

iron

which vitamins/minerals are most important for bone health

calcium and vitamin D

what is the role of electrolytes (Na, K, Mg, Cl)

maintain fluid balance, nerve conduction, and muscle contraction

what energy system provides ATP for the first 0-10 seconds of activity

ATP-PC (phosphagen) system

what energy system fuels moderate-intensity exercise for up to 2 minutes

anaerobic glycolysis (produces lactate)

what system provides most energy for long-duration, lower-intensity activity

aerobic oxidative phosphorylation

catabolism

breakdown of molecules for energy

anabolism

building molecules (growth/repair)

what hormone lowers blood glucose by promoting uptake into cells

insulin

what hormone raises blood glucose during exercise and stress

glucagon (and epinephrine)

RDA

recommended dietary allowance

UL

Tolerable Upper Intake Level

what tool represents general dietary guidelines in the US

MyPlate (fruits, veggies, grains, protein, and dairy)

signs of dehydration

dark urine, dizziness, and rapid heart rate

what condition results from drinking too much water without electrolytes

hyponatremia (low sodium in bloodstream)

where are most nutrients absorbed in the body

small intestine

what is the role of fiber in digestion

helps bowel health, slows glucose absorption, and increases satiety

what should a pre-exercise meal focus on

carbs for fuel, moderate protein, low fat/fiber to avoid GI distress

what nutrients are most important within 30-60 minutes post-exercise

carbs (glycogen replenishment) and protein (muscle repair)

whats the protein recommendation for athletes

~1.2-2.0 g/kg of bodyweight (varies by sport)

what is the difference between fat mass and fat-free mass

fat mass is body fat, and fat-free mass is muscle, bone, organs, and water

what is the energy balance equation

calories in - calories out = change in body weight

name two evidence-based ergogenic aids

creatine and caffeine

FAD

flavin adenine dinucleotide (essential for energy production)

how many kcal per gram do carbs provide

4 kcal/g

How many kcal per gram do proteins provide

4 kcal/g

How many kcal per gram do fats provide

9 kcal/g

How many kcal per gram does alcohol provide

7 kcal/g

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