EXSS Nutrition Ch 1: Nutrients and Recommended Intakes

Vocabulary flashcards covering key definitions, classifications, and intake concepts from Chapter 1 on Exercise and Sport Nutrition.

Nutrition

The study of how food and its components affect growth and development, metabolism, health and disease, as well as mental and physical performance.

Nutrients

Substances that elicit a biochemical or physiological function in the body.

Sports Nutrition

A specialty discipline merging nutrition and sports science research to formulate guidelines for physique changes, optimal training, competition performance, and recovery.

Macronutrients

Nutrients required in relatively large amounts ($>10\,\text{g/day}$), which include protein, carbohydrate, fat, and water.

Micronutrients

Essential nutrient compounds required in relatively small amounts ($<10\,\text{g/day}$), which include vitamins and minerals.

Carbohydrate

Molecules built of carbon, hydrogen, and oxygen with the general formula $(CH_2O)_n$ that serve as an energy source for muscle, the central nervous system, and as glycogen stores.

Monosaccharides

Single-sugar carbohydrate molecules, which include glucose, fructose, and galactose.

Disaccharides

Carbohydrates composed of two monosaccharide units, which include maltose, sucrose, and lactose.

Polysaccharides

Complex carbohydrates composed of long chains of sugar units, which include starch (amylose and amylopectin) and glycogen.

Insoluble Fiber

Dietary fiber that decreases the transit time of fecal matter through the intestines, with only a small amount capable of being fermented.

Soluble Fiber

Dietary fiber known to lower blood cholesterol concentrations and normalize blood glucose, undergoing metabolic processing through bacterial fermentation in the large intestine.

Lipids

Compounds soluble in organic solvents (such as acetone, ether, and chloroform), categorized into simple, compound, and derived classes.

Essential Amino Acids

The nine amino acids that cannot be synthesized in the human body and therefore must be obtained from food.

Complete Proteins

Also referred to as high-quality proteins, these are dietary proteins that contain all of the essential amino acids.

Incomplete Proteins

Also referred to as low-quality proteins, these are dietary proteins that are deficient in one or more essential amino acids.

Intracellular Water

Body water contained inside cells, which accounts for two-thirds of total body water.

Extracellular Fluid

Body water contained outside cells, accounting for one-third of total body water and comprising blood plasma, lymph, cerebrospinal fluid, interstitial fluid, urine, and eye/joint fluids.

Phytonutrients

Nonessential organic plant components, such as carotenoids and polyphenols, that are thought to promote human health through antioxidant and anti-inflammatory properties.

Essential Nutrients

Over 40 nutrients that cannot be synthesized within the human body and must be provided through the diet for growth, health, and survival.

Nonessential Nutrients

Nutrients that can be synthesized within the body from precursors.

Conditionally Essential Nutrients

Nutrients that are normally nonessential but become essential under specific conditions, such as metabolic defects or periods of severe physiological stress.

Dietary Reference Intake (DRI)

A comprehensive framework for current intake recommendations, consisting of EAR, AMDR, RDA, AI, and UL.

Estimated Average Requirement (EAR)

The daily nutrient intake value estimated to meet the requirement of half of the healthy individuals in a given population group.

Acceptable Macronutrient Distribution Range (AMDR)

The range of intake for a specific energy source associated with a reduced risk of chronic disease while supplying adequate essential nutrients.

Recommended Dietary Allowance (RDA)

The daily intake goal for individuals designed to meet the nutrient requirements of nearly all healthy people, based on median heights and weights of a population.

Adequate Intake (AI)

A recommended daily intake value used when an RDA cannot be established, based on observed or experimentally determined intake approximations.

Tolerable Upper Intake Level (UL)

The highest level of daily nutrient intake likely to pose no risk of adverse health effects to almost all individuals in the general population.

Daily Values (DVs)

Reference values printed on food package labels composed of Reference Daily Intakes (RDIs) and Daily Reference Values (DRVs).