Nutrition Basics, continued

Carbohydrate

100

Stored form of carbohydrate

glycogen 

200

Simple sugar

Glucose

300

For athletes working at high intensity (1-3 hours of training daily), the targeted range of recommended CHO consumption per day (Expressed in a range and in grams / kg-BW)

6-10 g / kg-BW

400

Name of post-exercise time frame where it is recommended to consume CHO and protein to optimize recovery 

Glycogen window

500

Name of the process where glycogen is broken down in the liver

What is glycogenolysis?

Protein

100

Amino acids which must be consumed through the diet 

Essential 

200

RDA recommendation for protein (PRO) intake per day (grams / kg)

-RANGE

.8-1.0 grams / kg

300

Contains all essential amino acids the body needs and has a higher efficiency of absorption in the body

Complete protein source 

400

When amino acids are being assimilated at a greater rate then being broken down, the body is considered to be in a/an _____________state. 

Anabolic 

500

Amino acids that are preferentially metabolized by the muscle; get a lot of notoriety in products such as Whey Protein

BCAA's

Branched chain amino acids 

Fat

100

The BMI metric which classifies someone as obese 

> or = to 30

200

Process through which the food industry coverts unsaturated fats to saturated fats 

What is hydrogenation?

300

Major fat fuel in the body

What is FFA or free fatty acids?

400

The metabolic formation of fat

What is Lipogenesis?

500

Essential body fat ranges for females and male athletes respectively (F, M)

What are:

10-13%

2-5%

Nutrition Basics, continued

100

When a person is consuming the appropriate number of daily calories to maintain existing weight 

Eucaloric

200

In current event topics related to relative energy deficit in sport, what the abbreviation LEA means...

Low energy availability 

300

The calorie "after-burn" where our body consumes oxygen after exercise

EPOC - exercise post oxygen consumption 

400

Comprises the largest percentage of TEE

Basal Metabolic Rate (BMR) or Resting Metabolic Rate (RMR) 

500

Classification of drug (not brand name) that works to suppress appetite (think Oprah!)

GLP 1 Agonist 

Nutrition Basics, continue-D

100

PCR-ATP energy processes occur here

Sarcoplasm

Cytoplasm

200

Site of aerobic metabolism

Mitochondria

300

In well-functioning endocrine / metabolic systems, the hormone that is released in response to eating 

Insulin 

400

With insufficient oxygen, pyruvate is converted to...

Lactate 

500

Creation of glucose from non-CHO sources

gluconeogenesis