Carbohydrates
Body’s storage form of
carbohydrate
What is Glycogen?
a conditionally indispensable amino acid and is a fuel source for immune system cells
what is glutamine?
95% of dietary fat intake is from:
What are Triacylglycerols?
organic noncaloric micronutrients that are essential for normal physiological function.
What are vitamins?
an enzyme that catalyzes the hydrolysis of lactose to glucose and galactose.
What is lactase?
kidney stress, dehydration, bone health compromised
What are the potential side effects of excessive protein intake?
The amount of intake believed to cover the needs of all healthy individuals in age- and gender-specific groups; used when insufficient evidence is available to establish an RDA
What is Adequate Intake?
inflammation and immunity
What does vitamin D help regulate?
compounds constructed of carbon, hydrogen, oxygen, and nitrogen; amino acids
What are proteins?
a complete protein that provides all the essential amino acids, usually from animal-derived foods
What is a high quality protein?
CHO is more important and fat drops to less than or equal to 25%.
What becomes important in high intensity exercise (greater than 85% VO2max)?
Thiamin, Riboflavin, Niacin, Pantothenic acid, Folate, Vitamins B6 and B12, Biotin, Vitamin C
What are Water-Soluable Vitamins?
Macronutrients (carbs, proteins, fats) micronutrients (vitamins and minerals), and water.
What are the 6 essential nutrients?
_____ is rapidly absorbed, _____ is slowly absorbed, and soy is rapidly absorbed. ______ are from a combination is best
What is the difference between whey, casein, and soy protein powders?
At lower intensities fat contributes the most energy, as intensity increases muscle glycogen becomes more important, and fat less.
What happens to substrate use with exercise intensity?
iron, zinc, copper, chromium, and selenium
What are trace minerals?
Structural development of tissues and regulation of body processes (electrical and chemical)
What is the main function of minerals?
________ is when nitrogen coming in to the body exceeds that going out. ________ is when nitrogen leaving the body exceeds that coming in
What is the difference between positive and negative nitrogen balance?
No difference in performance time
Impairment of sprint performance
Increase RPE, muscle recruitment and HR
What is the effect of high fat diet vs high CHO diet on Performance, RPE and Sprint performance?
-get in the sun
(15 per day of full body sun in the peak sunshine of the day before applying sunscreen)
-eat vitamin D rich food sources
( oily/fatty fish, cod liver oil, eggs, fortified foods like milk, orange juice, cereal)
-supplementation
(dosage is based on vitamin D level)
what can athletes do to increase vitamin D?