Intro to Nutrition and Healthful Nutrition
Ergogenic Aids and Human Energy
CHO
Protein
CHO and Protein ergogenic aspects
100

This class of nutrients must be obtained from food or dietary supplements because the body cannot produce them at all or not in adequate quantities.

What is essential or indispensable?

100

These are the three aspects of performance that ergogenic aids work to enhance.

What are physical power, mental strength, and mechanical edge?

100

These are the smallest components of carbohydrates.

What are monosaccharides?

100

This type of protein contains all nine essential amino acids in the proper amounts and ratios.

What is a high-quality protein?

100

This supplement increases nitric oxide which is involved in vasodilation and can help reduce the oxygen cost of exercise.

What is dietary nitrate (beetroot)?

200

According to the 2018 Physical Activity Guidelines, adults should do at least ___ minutes of moderate-intensity physical activity and at least ____ days of muscle-strengthening exercises per week.

What is 150 minutes and 2 days?

200

This is the quantity of heat needed to raise the temperature of 1 gram of water, 1 degree Celsius.

What is a calorie?

200

This hormone is secreted following meal consumption and stimulates glucose uptake and utilization by cells.

What is insulin?

200

AMDR for protein

What is 10-35%

200

Protein intake for athletes should focus on proteins that are ____-quality and rich in the amino acid ______. 

What is high and leucine?

300
Provide the six major classes of nutrients that are essential for human nutrition.

What are carbohydrates, fats, proteins, vitamins, minerals, and water?

300

This ergogenic aid may be effective at promoting exercise recovery due to its anti-inflammatory and antioxidant properties.

What is tart cherry?
300

To carbohydrate load, the athlete should gradually_____ their exercise intensity and duration and _____ their CHO intake.

What is decrease and increase?

300

When MPB > MPS, an individual is said to be in a state of:

What is negative protein balance?

300

This supplement increases formation of muscle PCr to generate more ATP and improve high intensity exercise performance.

What is creatine monohydrate?

400

The science of nutrition includes what process(es) relating to the nutrients found in foods.

What are digestion, absorption, transport, and metabolism?

400

Baking soda and beta-alanine are useful ergogenic aids due to this property, which helps maintain a neutral pH in the muscles and delay fatigue onset.

What is buffering?

400

These are two primary factors that may contribute to an athlete's fatigue if they are not consuming adequate carbohydrates.

What are low blood glucose (hypoglycemia) and low muscle glycogen?

400

During exercise, intake of this nutrient will provide the most significant protein-sparing effect?

What is carbohydrate?

400

Following resistance training, this/these aspects of muscle protein balance are increased. 

What are muscle protein synthesis and muscle protein breakdown?

500

Provide the energy density (kcal/g) of each macronutrient.

What are 4 kcal/g for carbohydrate and protein, and 9 kcal/g for fat?

500

An ultramarathoner would rely most heavily on the ____ energy system, while a competitive weightlifter is likely to rely mostly on the ______ energy system.

What are aerobic lipolysis and ATP-PCr?

500

These are the two locations where most glycogen is found in the human body.

What is the liver and muscles?

500

Because the body cannot store excess nitrogen, _____ is formed, and this byproduct is converted to urea, which is ultimately eliminated by the kidneys.

What is ammonia?

500

The crossover concept refers to the exercise intensity level at which the primary energy source shifts from ____ to ______.

What is fat to carbohydrate?