Chapter 9: Nutrition

registered & licensed dietitians or nutritionists

Who is authorized to provide nutrition counseling, medical nutrition therapy, and meal plans? ________, _______, and ________

Fitness professionals

Can provide general nutrition guidelines, direct clients to credible nutrition resources, refer clients to dietitians and nutritionists, and provide accountability and support with dietary changes.

peer-reviewed research and scholarly sources.

What is credible and reliable nutrition information? ______ and _____

amino acids; 20

A protein is comprised of ____. There are ___.

tissues, organs, hormones, enzymes, and peptides.

Protein is Responsible for Synthesis of ____, ______, ______, _______, and ______

soy and animal foods(meat, seafood, dairy)

Dietary sources of complete proteins _____ and ______ 3 examples

Incomplete protein foods

legumes, grains, and vegetables.

4 calories per gram.

Calories in protein

0.8 g/kg bodyweight

RDA for protein

10% to 35%

AMDR for protein ________ of total calories.

simple sugars, complex carbohydrates, glycogen, and fiber.

Carbohydrates include _______, __________, _______ and _______

sources of carbs

plant foods, dairy, grains, vegetables, legumes, fruit, milk, and yogurt.

Simple sugars

Include monosaccharides and disaccharides.

Complex carbohydrates

Long chains of glucose units called polysaccharides, which are slower to digest and raise blood glucose slowly

complex carbohydrates

Include starches, legumes, and vegetables.

Glycemic index

Reflects the effect of a carbohydrate on blood sugar levels.

Glycemic load

A better indicator of a carbohydrate's effect on blood sugar levels, accounting for the glycemic index and the quantity consumed.

4 calories per gram.

Calories in carbohydrates

Glycogen

The storage form of carbohydrates in animals and humans, stored in the liver and skeletal muscle.

Fiber

Indigestible carbohydrates associated with various health benefits, including both soluble and insoluble fiber.

45% to 65%

AMDR for carbohydrate ______ of calories in the diet.

25-28 g

Fiber recommendations for women

30-34 g

Fiber recommendations for men

Lipids

Commonly referred to as fats and include triglycerides, phospholipids, and sterols.

Saturated fat sources

Include animal fats, full-fat dairy, coconut, and palm oil.

Polyunsaturated fat sources

Include omega-6 (nuts, seeds, oils) and omega-3 (fatty fish, flaxseed, walnuts, chia seeds, fortified milk/eggs, dairy from grass-fed cows, and green vegetables).

Monounsaturated fat sources

Include olives, olive oil, avocado, peanuts, and canola.

9 calories per gram.

Calories in lipids

20% to 35%

AMDR for lipids _____ of total calories.

Vitamins and minerals

Inorganic compounds essential to regulating metabolic processes, such as energy metabolism.

A, D, E, and K.

Fat-soluble vitamins

Water-soluble vitamins

Include vitamin C and B vitamins (thiamin, riboflavin, niacin, folate, B12, pantothenic acid, biotin).

11.5 cups a day (2.7 L).

Daily fluid recommendations for women

15.5 cups (3.7 L).

Daily fluid recommendations for men

12-16 oz , 10-15, 60

Hydration guidelines for athletes _____oz every ______mintues with exercise more than _____ minutes.

Weight gain

when energy intake exceeds energy output _____ occurs

weight loss

when energy output exceeds energy intake ______ occurs

food labels

Conveys information on the nutritional value and content of products via the nutrition facts panel and the ingredients list.

increasing muscle mass.

Adequate caloric intake, especially adequate protein intake combined with resistance training, is essential for ___________

3 Monosaccharides

Glucose, fructose, galactose

3 disaccharides

lactose, sucrose, maltose

7 per gram

Alcohol Calories

1.25x body weight lost

How much fluid should athletes replace during activity?

sleep, medications, endocrine disorders

Factors that influence weight ______, ______, ______

strategy combinations

used to help clients achieve their weight goals, primarily including modification of energy intake and physical activity

exercise lasting 60 mins or more

When are sports drinks useful?