Intro to Nutrition and Healthful Nutrition
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?
These are the three aspects of performance that ergogenic aids work to enhance.
What are physical power, mental strength, and mechanical edge?
These are the smallest components of carbohydrates.
What are monosaccharides?
This type of protein contains all nine essential amino acids in the proper amounts and ratios.
What is a high-quality protein?
This supplement increases nitric oxide which is involved in vasodilation and can help reduce the oxygen cost of exercise.
What is dietary nitrate (beetroot)?
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?
This is the quantity of heat needed to raise the temperature of 1 gram of water, 1 degree Celsius.
What is a calorie?
This hormone is secreted following meal consumption and stimulates glucose uptake and utilization by cells.
What is insulin?
AMDR for protein
What is 10-35%
Protein intake for athletes should focus on proteins that are ____-quality and rich in the amino acid ______.
What is high and leucine?
What are carbohydrates, fats, proteins, vitamins, minerals, and water?
This ergogenic aid may be effective at promoting exercise recovery due to its anti-inflammatory and antioxidant properties.
To carbohydrate load, the athlete should gradually_____ their exercise intensity and duration and _____ their CHO intake.
What is decrease and increase?
When MPB > MPS, an individual is said to be in a state of:
What is negative protein balance?
This supplement increases formation of muscle PCr to generate more ATP and improve high intensity exercise performance.
What is creatine monohydrate?
The science of nutrition includes what process(es) relating to the nutrients found in foods.
What are digestion, absorption, transport, and metabolism?
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?
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?
During exercise, intake of this nutrient will provide the most significant protein-sparing effect?
What is carbohydrate?
Following resistance training, this/these aspects of muscle protein balance are increased.
What are muscle protein synthesis and muscle protein breakdown?
Provide the energy density (kcal/g) of each macronutrient.
What are 4 kcal/g for carbohydrate and protein, and 9 kcal/g for fat?
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?
These are the two locations where most glycogen is found in the human body.
What is the liver and muscles?
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?
The crossover concept refers to the exercise intensity level at which the primary energy source shifts from ____ to ______.
What is fat to carbohydrate?