Nutrition for Fitness & Wellness Exam 1 Review

Recommended Dietary Protein intake

1.2-2.0 g/kg

Incomplete Proteins

low in one or more essential amino acids (limiting amino acids)

Complete Proteins

contain all nine amino acids

Good sources of Complete Protein

animal sources

Good sources of Incomplete Protein

plant sources

Amino Acid Pool

supply body’s ongoing need for protein synthesis, and amino acids to make protein

What happens when the Amino Acid Pool reaches capacity?

amino acids are broken down to their components parts for other uses

2-3 g Leucine for MPS

provides sufficient protein to synthesize nonessential amino acids

Consuming protein post-workout does what?

stimulates muscle synthesis

Protein

an energy-yielding macronutrient, supports cell and tissue growth

Good Sources of Protein

seafood, white meat, milk products, soy products, egg whites, beans, some plant foods

Carbohydrate

an energy-yielding macronutrient, primary source of energy, should be consumed regularly

Monosaccharide

smallest form of sugar molecule

What are the three Monosaccharides?

glucose, fructose, galactose

Simple Carbohydrate

sweet foods, monosaccharides

Examples of Simple Carbohydrates

syrups, sugary drinks, sweets and baked goods, fruit juice, whole fruits, dairy products

Complex Carbohydrate

whole grain foods, polysaccharides

Examples of Complex Carbohydrates

oats and oatmeal, brown rice, black beans, peas, corn

What is the storage form of Carbohydrates?

glycogen

Precursors our bodies can use to make glucose

lactate, glycerol, lactic acid, protein, amino acids, pyruvate

Fiber

a macronutrient, not an energy source, important for metabolism (digestiion)

Soluble Fiber

dissolves in water, fermented by bacteria in the intestine, lowers cholesterol and blood sugar, appetite control

Insoluble Fiber

does not dissolve in water, not easily fermented by bacteria in the intestine, increases stool bulk and relieves constipation

Fat

an energy-yielding macronutrient, can be stored in limitless quantities in the body as energy reserve

Good Sources of Fat

fish, lean animal products, nuts, seeds, oils with unsaturated fat, avocados, food spreads

Unsaturated Fat

liquid at room temperature, oils, fish, nuts, seeds, avocado

Saturated Fat

solid at room temperature (limit this one), butter, meat, animal-based products

Carbohydrate Calories per Gram

4 calories per gram

Protein Calories per gram

4 calories per gram

Fat Calories per gram

9 calories per gram

Fiber Calories per gram

2 calories per gram

Which type of Exercise is Fat good for?

low intensity or long endurance

Nutritionist

provides individualized plans to help improve diet and lifestyle

Dietician

specializes in human nutrition and diet planning to prevent or manage health conditions

Diseases related to Nutrition

diabetes (types 1-2), hypertension, cancer, cardiovascular disease

Percent Daily Value based on 2000 Calorie Diet (Fat)

Total: 78 g

Percent Daily Value based on 2000 Calorie Diet (Carbohydrate)

Total: 275 g

Percent Daily Value based on 2000 Calorie Diet (Protein)

Total: 50 g

Resting Metabolic Rate Formula (Men)

(10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5

Resting Metabolic Rate Formula (Women)

(10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) -161

Resting Metabolic Rate

number of calories your body burns at rest to maintain bodily-functions (breathing, blood circulation, organ activity, temperature regulation)

Cholesterol

fat-like substance our body needs to build cells, make vitamins, produce hormones

Cholesterol is which vitamin?

vitamin D

LDL

“bad cholesterol” “lousy” DLs, carry cholesterol from the liver to the tissues, blockage of blood vessels

Which disease is LDL related to?

heart disease

HDL

“good cholesterol” “healthy” DLs, carry cholesterol from the cells to the liver, keeps blood vessels clear

ATP-PCr System

the body’s fastest and least complex energy system, provides immediate max power for high-intensity movements (10-15s)

Glycolytic System

metabolic pathway that breaks down glucose/stored muscle glycogen without oxygen to make ATP (30s-3mins)

Oxidative System

the body’s primary long-term method for producing ATP using oxygen to break down carbs, fats, and proteins (15s-2mins)