Nutrition and Sports Nutrition Basics (Video Notes)

A set of vocabulary-style flashcards covering core nutrition concepts, sports nutrition basics, nutrient types, labeling, guidelines, and practical athlete nutrition planning.

Nutrition

The total of ingestion, digestion, absorption, metabolism, and assimilation of nutrient materials into tissues.

Nutrient

A substance found in food that performs one or more specific functions in the body.

Sports Nutrition

A specialization within nutrition focusing on energy, repair, recovery, and adaptation for physical activity, combining nutrition and exercise science.

RD/RDN

Registered Dietitian or Registered Dietitian Nutritionist; a credentialed nutrition professional with formal education and supervised practice.

Dietitian vs Nutritionist

Dietitian (RD/RDN): typically has a college degree, supervised practice hours, and a recognized credential; Nutritionist may lack formal nutrition credentials.

Licensure

State-level credentialing that regulates who can practice, use professional titles, and determine scope of practice for dietetics.

Non-RD Nutrition Advice (allowed circumstances)

Non-RDs may provide public-domain nutrition information, not specific counseling or medical nutrition therapy.

Instances Non-RDs Should Defer to RDs

When athletes’ medical conditions require interpretation, nutrition assessments, or care plans beyond basic knowledge.

Basic Nutrients

Protein, Carbohydrate, Fat, Vitamins, Minerals, and Water—the essential components of nutrition.

Protein

Macronutrient necessary for growth, tissue repair, and enzymes; 4 kcal/g; found in dairy, meat, legumes, nuts.

Carbohydrate

Macronutrient that provides energy (4 kcal/g); CHO; found in grains, fruits, vegetables.

Fat (Lipid)

Macronutrient providing concentrated energy (9 kcal/g); supports tissue structure and vitamin absorption.

Vitamins

Micronutrients required for vital processes; fat-soluble (A, D, E, K) and water-soluble (B vitamins, C); mostly from foods.

Minerals

Micronutrients inorganic elements; major minerals (e.g., calcium, sodium, potassium) and trace minerals (e.g., iron, zinc).

Water

Essential for life; ~55–60% of body weight; supports temperature regulation, lubrication, and transport; typical adult intake 2.0–2.8 L/day.

Energy Production (ATP)

Carbohydrates, fats, and proteins are metabolized to release energy; ATP is the direct energy source for muscle activity.

RDA

Recommended Dietary Allowances; intake level to meet sufficiency for nearly all healthy people; part of DRIs.

DRIs

Dietary Reference Intakes; a framework that expands the RDA to include EAR, AI, and UL.

EAR, AI, UL

Estimated Average Requirement (EAR), Adequate Intake (AI), Tolerable Upper Intake Level (UL) in the DRIs framework.

Enrichment

Adding nutrients (e.g., vitamins/minerals) back to a food to replace those lost during processing.

Fortification

Adding nutrients to foods to prevent common deficiencies or enhance nutritional value.

Dietary Guidelines for Americans

Science-based guidance developed by HHS and USDA to promote health and reduce disease risk; beneficial for athletes.

MyPlate

A practical guide to healthy eating emphasizing portions and balanced meals; focuses on key nutrition behaviors.

Messages of MyPlate

Eat less; make half your plate fruits/vegetables; switch to low-fat dairy; choose whole grains; limit sodium; drink water.

Athlete’s Plate

USOC plate design considering training volume; offers easy, scalable dietary patterns, including plant-based options.

Nutrition Labeling of Food

FDA oversight; labels include identity, net contents, manufacturer, ingredient list, and nutrition facts.

Statement of Identity

Common name or descriptive title of the food product on the label.

Net Contents

Quantity of food in the package, expressed by weight, volume, or count.

Manufacturer Information

Contact and source information on the label, usually in small print.

Ingredient List

Ingredients listed in descending order by weight; helps assess nutritional quality and allergen risks.

Nutrition Facts Panel

Panel detailing serving size, calories, fat, carbohydrate, protein, vitamins/minerals, and %DV.

% Daily Value (%DV)

Percentage of daily nutrient intake based on a 2,000 kcal diet; guides nutrient adequacy.

Nutrient and Health Claims

Label claims about a food’s nutrient content or health benefits; regulated by authorities.

Dietary Habits Considerations

No one diet fits everyone; adapt general principles to individual health, energy needs, and sport demands.

Multidisciplinary Collaboration in Athlete Care

Team approach with sports dietitians, physicians, athletic trainers, coaches, and psychologists for athlete health.