Sports Nutrition 101
substance that elicits a biochemical or physiological function in the body
carbs, protein, fat
The Physical Activity Guidelines for Americans recommend how many minutes of moderate-intensity aerobic physical activity per week?
150 minutes per week
What is metabolism?
sum of all chemical reactions in the body
What energy system uses creatine for its energy supply?
Phosphagen energy system
Define sports nutrition
specialty discipline merging nutrition and sports science research
Which macronutrient is the most energy dense?
fats
What key component of fitness refers to the maximum force that can be generated by a muscle (or muscle group) in a single contraction?
muscle strength
What is known as the powerhouse of the cell that contains 2 metabolic pathways (Krebs Cycle & Electron Transport Chain)?
mitochondria
What energy system is unlimited when adequate oxygen and nutrients are available?
aerobic energy system
A certified nutrition professional that is licensed has what credential or is considered what?
Registered Dietitian
Alcohol provides ___ kcal/kg.
7
What is known as the scheduled training over smaller blocks of time to allow athletes to train at different intensities and volumes while also allowing adequate rest and recovery?
periodization
What comprises ATP and what is it known as?
3 phosphate groups + molecule adenosine
"molecular unit of currency"
What macronutrient is used as the sole energy source for the anaerobic energy system?
carbohydrates
The average daily dietary intake that is sufficient to meet the nutrient requirement of nearly all (97-98%) healthy individuals is known as:
Recommended Dietary Allowances (RDA)
Minerals are classified into what 2 categories?
Macrominerals & Trace Minerals
What is VO2 max?
max amount of oxygen the muscles can use relative to body mass
measured in milliliters of oxygen consumed per kilogram of body weight per minute
The measurement of energy expenditure by heat produced by the body is known as?
direct calorimetry
______ is when the body breaks down glycogen to glucse
What is the % Daily Value?
the amount one serving of a food contributes to an individual's nutritional needs based on a 2,000 kcal daily energy requirement
What is the only source of fuel the brain uses?
glucose (carbs)
What is the crossover concept?
As exercise intensity increases, the point at which the body "crosses over" and starts using more carb for energy vs fat.
What four items make up the Total Energy Expenditure (TEE)?
Thermal Effect of Feeding/Food (TEF)
Non-exercise Activity Thermogenesis (NEAT)
Thermic Effect of Activity (TEA)
_____ is when the liver creates glucose for the body from NON-carbohydrate sources.
Gluconeogenesis