Basic Nutrition and Hydration

These flashcards cover essential topics in nutrition, hydration, and their effects on health and performance.

Carbohydrates

The body's preferred energy source, providing 4 kcal/g.

Proteins

Nutrients made of carbon, hydrogen, oxygen, and nitrogen that provide 4 kcal/g.

Fats (Lipids)

Provide 9 kcal/g of energy and consist primarily of triglycerides.

Alcohol

Provides 7 kcal/g of energy.

Digestion

Majority of nutrient absorption occurs in the small intestine.

Amylase

A digestive enzyme that breaks down carbohydrates into simple sugars.

Monosaccharide

A single sugar molecule.

Glycogen

Carbohydrate storage form in humans and animals.

Hitting the wall

A state of fatigue and reduced performance due to glycogen depletion.

Gluconeogenesis

The formation of glucose from non-carbohydrate sources like protein and lactate.

Insoluble Fiber

Does not dissolve in water, adds bulk to stool and aids intestinal movement.

Soluble Fiber

Dissolves in water, helps lower cholesterol and control blood sugar.

Essential Amino Acids

The 9 amino acids that must be obtained from food.

Complete Proteins

Proteins that contain all essential amino acids, usually from animal sources.

Incomplete Proteins

Proteins that lack one or more essential amino acids, usually from plant sources.

Complementary Proteins

Combining plant proteins to provide all essential amino acids.

Hydration Status

Depends on sweat loss, temperature, humidity, and exercise intensity.

Dehydration

Occurs when water loss exceeds water intake.

Phosphagen System

Uses ATP-PCr for immediate high-power energy in activities like sprinting.

Aerobic System

Main energy system during long-duration low-intensity exercise.

Positive Energy Balance

Occurs when energy intake is greater than energy expenditure, leading to weight gain.

Negative Energy Balance

Occurs when energy expenditure exceeds intake, leading to weight loss.

Resting Metabolic Rate (RMR)

The largest portion of daily calorie expenditure.

Thermic Effect of Food (TEF)

Energy used to digest food, typically around 10% of daily energy expenditure.

BMI Formula

BMI = weight (kg) / height (m²).

Type 1 Diabetes

Accounts for about 5% of diabetes cases, requiring carbohydrate intake during exercise.

Anorexia Nervosa

Characterized by severe food restriction and fear of weight gain.

Bulimia Nervosa

Involves binge eating followed by purging.

Binge Eating Disorder

Characterized by large binges without purging.