Macros
What are the 6 main nutrients? Which are macronutrients and which are micronutrients?
Macros: carbs, fat, protein
Micros: vitamins, minerals
Water
Name 2 things that can destroy vitamins.
heat, air, light, acid, bases
Name 2 enzymes produced by the pancreas.
peptidase, protease, pancreatic amylase, pancreatic lipase
Which macronutrient is the primary source of energy used during resistance training?
Carbohydrate (glucose from blood sugar and glycogen)
What is the main goal of carbohydrate intake before, during, and after exercise?
To minimize breakdown of and replenish glycogen stores.
Name 2 reasons why we need carbohydrates.
- Energy
- Fiber
- Enjoyment
Which micronutrient improves absorption of Iron?
Vitamin C
What 2 enzymes are involved in chemical digestion in the mouth?
salivary amylase, lingual lipase
Name 2 nutrients that play a role in injury prevention and rehabilitation.
- Adequate calories and protein
- Type 2 collagen
- Tart cherry juice
- Omega-3 fatty acids
What is the #1 thing most athletes can do to improve performance?
Eat more! Many athletes do not meet their total nutrient needs.
What is the AMDR?
What is the %AMDR for macros?
Acceptable Macronutrient Distribution Range
Carbs: 45-65%
Fat: 20-35%
Prot: 10-35%
Name 3 antioxidants.
Vit A, Vit C, Vit E, Selenium, Copper, Iron, Zinc, Manganese
Where is bile produced, stored, and utilized?
Liver -> Gallbladder -> Small Intestine
Which nutrients should be limited or avoided in pre- and during workout meals and snacks?
Fat and Fiber
What are the key components of the SIFT test?
Stop
Investigate the Source
Find Better Coverage
Trace claims, quotes, and media
Name 2 things that can denature proteins.
acids, bases, heat, heavy metals, alcohol
Marie's weight went from 175 lb to 170 lb during the course of a 2-hour practice. How much fluid did she lose during practice?
2.5 L (2,500 ml)
Name the 2 ways that protein is broken down in the stomach.
1. denatured by HCl acid
2. pepsin breaks proteins into smaller polypeptides and amino acids
What is perpetual anabolism and how can you achieve it?
A state of constant and continual repair of muscle, organs, connective tissue, bone, immune system function, hormones, and glycogen.
Ensure proper nutrient timing and adequate energy intake.
Name and explain one bariatric surgery, and name one associated nutritional and one medical risk.
- RNY: bypass portion of the stomach
- Sleeve: remove portion of the stomach
- Lap Band: a tight band is placed around the upper stomach to create a very small "stomach pouch"
- Nutr: micro deficiencies, dehydration, n/v, dumping syndrome, etc.
- Med: bleeding, infection, hernia, blockage, death, etc.
Name the chemical and nutritional differences between saturated and unsaturated fats.
chemical: all single bonds (sat) vs. at least one double bond (unsat)
nutritional: risk of heart disease and high LDL (sat) vs. promote heart health and HDL (unsat)
Aaron lost 3 lb and drank 1,500 ml during a 3-hour practice. Calculate his sweat rate.
1,000 ml/hour
What are the 3 components of phospholipids?
- Glycerol backbone
- Phosphate molecule
- Two fatty acids
What is unique about the GLUT4 transport protein?
It allows glucose to enter cells without insulin.
Name 3 strategies to prevent and improve early identification of eating disorders.
- Education through positive nutrition classes, including adequate calories
- Teach the negative effects of low body weight, especially impact on performance
- Require parents, coaches, and trainers to attend seminars on proper nutrition and identifying risk factors and signs of ED