Carbohydrates
This is the primary organ that releases glucose into the bloodstream to raise low blood sugar levels between meals or during fasting.
Liver
Unlike carbohydrates which provide 4 kcal/g, one gram of fat provides this many kilocalories of energy.
9 kcal/g
Of the 20 amino acids found in the human body, this exact number cannot be synthesized by the body and are considered "essential."
9
Name all four fat-soluble vitamins.
Vitamins A, D, E, and K
While potassium (K+) is the chief intracellular mineral, this electrolyte is the chief positively charged mineral in extracellular fluid and blood plasma.
Sodium (Na+)
Disaccharides like sucrose, maltose, and lactose are broken down into single sugars by enzymes located here in the small intestine.
Brush Border
This type of fat contains no double bonds, is solid at room temperature, and dietary guidelines recommend limiting it to <10% of total calories.
Saturated Fat
The Recommended Dietary Allowance (RDA) for daily protein intake in a sedentary, healthy adult is this amount in grams per kilogram of body weight.
0.8 g/kg/day
This fat-soluble vitamin can be synthesized in the skin from cholesterol when exposed to ample sunlight.
Vitamin D
Declining bone mineral density due to inadequate lifelong calcium intake can progress from osteopenia to this porous, brittle bone condition.
Osteoporosis
Carbohydrate foods with a score of 70 or higher on this scale cause a rapid spike in blood glucose and are ideal immediately post-exercise.
Glycemic Index (High GI)
Identify the two primary cholesterol-transporting lipoproteins: one that delivers cholesterol to peripheral tissues (often called "bad"), and one that removes excess cholesterol and returns it to the liver (often called "good").
LDL (Low-Density Lipoprotein) and HDL (High-Density Lipoprotein)
This severe form of protein malnutrition results when a child is abruptly weaned onto a low-protein diet, characterized by abdominal edema (swollen belly) and a fatty liver.
Kwashiorkor
Deficiency of this water-soluble vitamin causes Scurvy, marked by bleeding gums, loose teeth, and poor wound healing due to impaired collagen formation.
Vitamin C
This mineral is required as a core component of hemoglobin and myoglobin to transport oxygen in red blood cells and muscle tissue.
Iron
The total amount of carbohydrate stored in an average adult is approximately 500 grams, with the largest portion (~400 g) stored in this tissue.
Skeletal Muscle (Muscle Glycogen)
Name the two essential polyunsaturated fatty acids that cannot be synthesized by the human body and must be obtained from food.
Linoleic acid (Omega-6) and Linolenic / Alpha-Linolenic acid (Omega-3)
Before the carbon skeleton of an amino acid can be burned for energy, the nitrogen group must be removed in the liver through this process.
Deamination
Vitamin B3 (Niacin) deficiency causes this disease, classically characterized by the "4 Ds": Dermatitis, Diarrhea, Dementia, and Death.
Pellagra
To properly rehydrate after a workout, athletes should consume this specific volume of fluid for every 1 kilogram (or 2.2 lbs) of body weight lost through sweat.
1.5 Liters (or 150% of fluid loss)
Ingesting simple carbohydrates less than 60 minutes prior to exercise can trigger an excessive insulin spike, leading to this condition of low blood sugar and early fatigue.
Reactive Hypoglycemia
When excess LDL cholesterol builds up and becomes oxidized inside arterial walls over time, it leads to this progressive cardiovascular disease characterized by arterial narrowing and plaque formation.
Atherosclerosis
(Acceptable: Arteriosclerosis / Plaque buildup / Coronary Artery Disease)
For post-exercise recovery, pairing carbohydrates and protein in this optimal ratio (found in chocolate milk) speeds glycogen replenishment and reduces muscle soreness.
4:1
(Carbohydrate to Protein)
These three vitamins act as the body's primary dietary antioxidants, protecting cell membranes and DNA against damage from free radicals.
Vitamins A (or Beta-Carotene), C, and E
Overhydrating with plain, sodium-free water during prolonged exercise can dilute blood sodium levels and cause cerebral edema (brain swelling), a condition known as this.
Hyponatremia
(Water Intoxication)