Chapters 1-3

- Energy Nutrients - Vitamins and Minerals - (chapter 3 insert)

Nutrition guidelines exist for:

The general population, individuals with specific diseases or conditions, and athletes

Nutrition for general population vs athletes:

State whether the example below should be high or low for athletes and general population.

Example: Fiber

High for general population; low for athletes (could cause digestive issues)

Nutrition for general population vs athletes:

State whether the example below should be high or low for athletes and general population.

Example: Sodium

Low for general population; high for athletes in warm environments (help with hydration)

Nutrition for general population vs athletes:

State whether the example below should be high or low for athletes and general population.

Example: Sugar

Low for general population; high for athletes (could help with quick energy and recovery)

Nutrient

Substance found in food that performs one or more specific functions in the body

What are three functions of nutrients?

Promotion of growth and development (protein), provision of energy (carbs/fats), and regulation of metabolism (vitamins, minerals, proteins)

List the three energy-yielding micronutrients.

Carbohydrates, fats, proteins

List two micronutrients.

Vitamins and minerals

Carbohydrates provide how many kcals per gram?

4

What are basic functions of carbohydrates?

a. fuel for working muscles from starch, sugar, glycogen

b. cholesterol and fat control

c. digestion assistance

d. nutrient and water absorption

e. maintenance of blood sugar

f. post exercise muscle recovery

g. all of the above

g

Which of the following is the primary source of energy?

a. Protein

b. Fat

c. Carbohydrate

c

Carbohydrates should make up __ to __ % of daily calories.

45-65%

Which of the following can be stored in the body as an energy reserve, is crucial for athletic performance and recovery, and the brain relies on it:

a. Carbohydrates

b. Fats

c. Protein

d. Water

a

True or False: Blood sugar, or blood glucose, is fuel for the brain and once it gets low, mental fatigue and eventually muscular fatigue sets in.

True

What happens if the body doesn’t get carbs?

The body begins breaking down muscle to provide amino acids to the liver to synthesize glucose

What are the three types of carbohydrates?

simple sugars, complex carbohydrates (starch), and fiber

What are the three types of monosaccharides commonly found in our diet?

glucose, fructose, and galactose

What is the only carb that can be oxidized in muscle?

a. Glucose

b. Fructose

c. Galactose

a

True or False: Monosaccharides have similar characteristics of sweetness, solubility, and reactivity of food.

False (different)

What are three common disaccharides found in our diet?

Sucrose, lactose, and maltose

Which of the following disaccharides is the most important and should be 20-25% of daily intake?

a. Lactose

b. Sucrose

c. Maltose

Sucrose

Which of the following is NOT correct?

a. Sucrose = Glucose + Fructose

b. Lactose = Glucose + Galactose

c. Maltose = Glucose + Glucose

d. They are all correct

d

Digestible polysaccharides are considered:

Complex carbohydrates

Indigestible polysaccharides are considered:

Dietary fiber

What types of carbohydrates do athletes use?

Monosaccharides and disaccharides that are easy to digest

How many kcals of muscle glycogen is stored?

1400 kcal

How many kcals of liver glycogen is stored?

350 kcal

How many kcals of stored energy are circulating in the blood?

40 kcal

What are some ways to maximize glycogen storage?

Reduce volume of high intensity activity, consume carbs in intervals, avoid periods of energy restriction, consume variety of carbs

What pancreatic hormones help us to maintain blood glucose between 70-110mg per dL?

Insulin and glucagon

Besides insulin and glucagon, what are two other hormones that affect blood glucose?

Epinephrine and cortisol

What is epinephrine?

Stress hormone that breaks down liver glycogen quickly

What is cortisol?

Secreted by adrenal gland when stressed, which promotes muscle protein catabolism.

Which hormone breaks down bone mass and inhibits production of estrogen?

a. Epinephrine

b. Cortisol

c. Glucagon

d. Insulin

b

True or False: Psychological stress can affect performance due to the presence of epinephrine and cortisol.

True

Gluconeogenesis

Production of glucose from non-carb substances

How do fats undergo gluconeogenesis?

Triglycerides are broken down in the liver into a free glycerol and a combo of two glycerol, which produce one glucose molecule

How do proteins undergo gluconeogenesis?

Catabolized muscle protein provides free amino acids, some of which are glucogenic within the liver

How does lactate undergo gluconeogenesis?

Can be converted back to ATP or two can be combined to create glucose

When do we need more carbs?

When exercising in high intensity, low duration, hot or cold temperatures, high altitude

Do elderly people need more or less carbs than the younger people?

Less

Do men need more or less carbs than women?

More

When do we need less carbs?

Following endurance training and after temperature adaptations

Do aerobically fit athletes need more or less carbs that the average person?

Less

What is the percent total caloric intake for carbs? (normal person)

45 to 65%

What is the percent total caloric intake for carbs? (athlete)

55 to 65%

Why is eating fiber important in our diet?

Maintains blood sugar, reduces type 2 diabetes, obesity, constipation, and heart diseases risks

What foods are good examples of carbs and contain a lot of fiber?

Fruits, vegetables, and whole grain

Glycemic index

Ranking of how a food affects blood glucose relative to an equivalent amount of CHO from a reference food

Glycemic response

How quickly and how high blood glucose levels rise after CHO consumption

Which of the following is NOT a benefit of fats and lipids?

a. Provide texture, flavor, aroma to foods

b. Help absorb fat-soluble vitamins (D,E,K,A)

c. Helps in the development of new tissue formation

d. Insulation, cushion, lubricant

e. Satiety control

c (this is a benefit of proteins)

What percent of total calories is recommended for fat?

20 to 35%

What are three ways that fats provide energy?

Free fatty acids in blood plasma, triglycerides in muscle cells, and stored fat

Why should we avoid fats before exercise?

Lead to delayed gastric emptying, causing GI discomfort and inadequate fluid consumption

What are some examples of healthy high fat foods?

Avocados, cheese, dark chocolate, whole eggs, nuts, seeds, oil

True or False: Saturated fatty acids contain double bonds

False

There are two types of unsaturated fatty acids: Monounsaturated and polyunsaturated. What is the difference?

Monounsaturated contain one double bond, and polyunsaturated contain more than one double bond

What are two types of essential fatty acids that must be consumed through our diet?

Linoleic (omega-6) and linolenic (omega-3)

Fats can be cis or trans. What do each mean?

Cis fats have hydrogens on the same side. Trans fats are across from each other.

Which fatty acid is extremely inflammatory, and increases risk of death from heart disease:

a. Cis

b. Trans

b

Amino acids

building blocks of proteins

How do we obtain amino acids?

From eating plant and animal foods

Essential amino acids

Amino acids that cannot be produced in the body, so it is important to consume them in diet

Non-essential amino acids

Amino acids that are not as important to consume because the body can produce them from other proteins

Which of the following is NOT a function of proteins?

a. Primary energy source

b. Delivery of essential amino acids

c. Essential for developing new tissue

d. Fluid balance

e. Carrier of substances in blood

a

What percent of our total calories should protein make up?

12 to 15%

True or False: The more protein you consume, the more energy you have.

False (consuming more protein has no benefits)

It is recommended to not have more than ___ grams of protein at once.

30

Why might athletes need more protein?

a. Exercise could cause muscle damage (protein is needed for tissue repair)

b. Some protein is lost in urine

c. Amino acids contribute 5 to 15% of fuel burned during exercise

d. all of the above

d

What type of athlete’s protein intake should you monitor?

Youth, restricted food due to weight, vegetarian or vegan, religious or cultural restrictions

What type of exercise is more glycogen depleting: Endurance or power?

Endurance

What athlete likely has higher proportionate use or protein: Endurance or power?

Endurance

Which of the following is a function of vitamins and minerals?

a. Metabolize energy substrates

b. Aid in tissue building

c. Balance fluid in intracellular and extracellular environments

d. Carry oxygen and other elements needed for metabolic work

e. All of the above

e

What occurs when we consume too many vitamins and minerals?

Toxicity

Toxicity

Occurs when supplements are chronically consumed

What happens when we don’t have enough vitamins and minerals?

Deficiency

True or False: We need a wide variety of fruits and vegetables to prevent deficiency.

True

What are the supplement rules for athletes?

Food first and only take if needed for biological reason

Vitamin A is associated with which health problem?

a. Scurvy

b. Blindness

c. Pellagra

d. Memory loss

b

Vitamin K is associated with which health problem?

a. Abnormal blood clotting

b. Spina bifida

c. Red lips, cracks at corners of the mouth

d. Rickets

a

Folate is associated with which health problem?

a. Rickets

b. Scurvy

c. Spina bifida

d. Blindness

c

Thiamin is associated which which health problem?

a. Abnormal blood clotting

b. Pellagra

c. Memory loss

d. Beriberi, Wernicke syndrome

d

Vitamin D is associated with what health problem?

Rickets (or osteoporosis)

Riboflavin is associated with what health problem?

Red lips, cracks in corners of mouth

Vitamin B12 is associated with what health problem?

Memory loss, tingling

Niacin is associated with what health problem?

Pellagra (red skin lesions)

Vitamin C is associated with what health problem?

Scurvy

Which vitamins are fat-soluble?

A, D, E, K

Which vitamin promotes the uptake of calcium in the small intestine and has an important role in immune function?

D

Fortified

Adding vitamins and minerals that normally would not be found in the food

Enriched

Adding nutrients to the food that were lost during processing

Minerals are important because they regulate chemical reactions and help:

Maintain structure

Macro (major) minerals need __ 100 mg per day

>

Minor (trace) minerals need ___ 100 mg per day

<

True or False: Minerals are organic

False (they are inorganic. Your body cannot make them)

Minerals make up approximately ___ % of body weight

4

Which mineral competes with Zn, Fe, and Mn for absorption, and is key for bone and tooth structure?

a. Calcium

b. Zinc

c. Potassium

d. Iodine

a

Which mineral is associated with healthy bones and teeth, and is a component of ATP and low bone density?

a. Calcium

b. Phosphorus

c. Zinc

d. Potassium

b

Which mineral is associated with water balance, nerve function, and muscle contraction?

a. Sodium

b. Zinc

c. Calcium

d. Iodine

a

Which mineral is a component of > 300 reactions creating energy and low levels?

a. Iron

b. Magnesium

c. Sodium

d. Potassium

b