intro
optimal nutrient intake can ______
1. reduce the risk of disease conditions
2. enhance sport and athletic performance
what is the fasting blood glucose of prediabetes? or diabetes?
pre-diabetes: 100-125 mg/dL
diabetes: 126 mg/dL or higher
what are ways we can track nutritional intake
dietary recall - individua reports intake over the previous 24-hours
dietary record - individual records the types and amounts of foods they consumed over a period of time
60-70%
what is the female athlete triad
disordered eating, amenorrhea (lack of menstruation), osteoporosis - often occur in female atheles in sports were low body weight is important
what is indirect calorimetry
The measurement of energy production by the body using the amount of oxygen consumed and carbon dioxide produced
what is considered hypoglycemia (in mg/dL)? What are the symptoms and how does the body respond
blood glucose below 70mg/dL | symptoms - drowsiness, irritability, and fatigue | the liver will convert glycogen to glucose & the brain will send signals to induce hunger
what is the DASH diet
DASH - dietary approaches to stop hypertenion | it is designed to help individuals modify their diets to reduce BP
sufficient carb intake is necessary for ______
1. Replenishing of muscle glycogen levels following training
2. creating an anabolic environment that promotes muscle repair and protein synthesis
what is euhydration? hyponatremia?
euhydration - state of normal levels of body water
hyponatremia - abnormally low concentration fo sodium ions in the blood
define basal metabolic rate
the level of metabolism, as measured by energy expenditure, required to maintain the normal physiologic functions of the body
what are the fat-soluble vitamins? Where are they stored in the body? Does confusing them in excess (above recommended levels) have additional health benefits
A, D, E, K | they can dissolve and be stored in fat | there is no additional health or athletic performance gained from consuming them in excess, it can lead to toxic effects
what are the three primary factors that affect weight loss? and what type of diet appears to be the most effective for weight loss
factors - enery balance, genetics, behavior
diet - low-carb and low-fat diets
what do complex carbs provide to the body
how much water/fluid should be consurmed for each pound of weight lost during practice
16 oz or water/fluid
what are epidemiological studies
what is transamination and what are the products of it
transamination - the transfer of an amino group from one chemical compound to another, it allows for the formation of nonessential amino acids in the body
what are some factors that impact nutritional behavior
maternal and paternal influence, food preferences, exposure to media/educational opportunities
how is protein most effectivly consumed
it is found in skeletal muscle and is important in the production of energy during high-intensity muscle contraction
improvise atheltlic performance for less than 30 seconds (particularly in related bouts of high-intensity exercise)
can increase lean body mass
Recently, it has been found that consumption of ______ and _______ improves athletic performance
protein and carbohydtates
what are the functions of minerals in the body
they also allow for the synthesis of nutrients (ex. glycogen, triglycerides, proteins, and hormones)
what is a food desert? what is a food swamp?
food desert - geographical area that has poor access to healthy and affordable food
food swamp - geographical area characterized by access to high-calorie fast food/junk food (can be used as a predictor of obesity and subsequent morbidity/mortality)
how can fat storage be beneficial to endurance athletes
chronic consumption of high-fat diets can increase an individuals fat stores in skeletal muscles, improving their ability to use fat as a fuel source
what are polyphenols? what affect can they have on the body
polyphenols - micronutrients derived from plants
ex. antioxidants that can remove free radicals and anti-inflammatory compounds, lower plasma markers of oxidative damage and inflammation