Calcium
True or False: Everyone needs the same amount of calcium:
False
Teenagers need toe most calcium out of any age group, 1300 mg/d
What part of the body does digestion start?
Digestion starts in the mouth with chewing and swallowing of food. Your salivary glands produce an enzyme that begins digesting the carbohydrates from food into smaller molecules.
True or False: The bodies main energy source is carbohydrates
True
True or False: Carbohydrates are the only fuel source metabolized fast enough to support explosive exercise
True
If there are limited supply of carbohydrates in the body, engaging in challenging exercise will result in low energy, muscle fatigue, and mental fog.
Name two examples of ignoring your hunger
Delaying or skipping meals
Limiting portions
Cutting out foods
Which vitamin is necessary to absorb Calcium?
A. Vitamin K
B. Vitamin A
C. Vitamin D
D. Vitamin C
C. Vitamin D
What connects your mouth to your stomach?
Swallowed food travels down the esophagus and into the stomach
True or False: The amount of carbohydrates in each food source is similar
False
True or False: Exercising in a fasted state can cause endocrine dysfunction and missed periods
True
Disturbs Hypothalamus-Pituitary-Adrenal Axis in women particularly
Name one example in which emotions can affect our feeling of fullness
Life stressors
Feelings of overwhelm
Strong feelings about food and eating
A teenagers daily calcium needs can be met with?
A. 1 cup of milk per day (~300 mg Calcium)
B. 4 servings of dairy per day (~1200 mg Calcium)
C. 2 servings of dairy per day (~600 mg Calcium)
D. 10 servings of dairy per day (>5000 mg Calicum)
B. 4 servings of dairy per day (~1200 mg Calcium)
How long does food stay in the stomach?
2-4 hours. Carbohydrates stay for the least amount of time, while proteins and fats stay longer.
True or False: Eating carbohydrates can contribute to satiety and mood
True
Low blood glucose has been associated with poor mood
True or False: Protein is the only important nutrient for muscle recovery
False
Carbohydrates are also key for glycogen repletion. And glycogen is what your muscle use for exercise. In addition, glucose allows your muscle to more effectively utilize protein to rebuild and repair.
True or False: The only hunger cue is a growling stomach
False
Other signs of hunger include headache, nausea, fatigue, sleepiness, irritability, and thinking about food
True or False: Your bone mass and skeleton become more fragile as you age if you do not continue to consume adequate Calcium
True
Where are most nutrients absorbed in your gastrointestinal tract?
Food passes from the stomach to the small intestine, which is where the nutrients are absorbed and transported throughout the body.
True or False: Fruit has carbohydrates, therefore, fruit by itself is a sufficient carbohydrate source for a meal
False
True or False: Drinking a protein shake after physical movement is enough for the body to rebuild glycogen stores
False
During long or intense workouts, the body burns carbohydrates that are stored in the muscle (glycogen). Eating carbohydrates, in addition to protein, shortly after you exercise helps the body rebuild glycogen stores.
True or False: A person who restricts intake may eventually experience decreased hunger or lack of appetite
True
It we restrict and/or lose weight, our bodies senses there is a danger (famine) so it can reduce the hunger hormones and attempts to conserve energy to help us survive the famine
Calcium plays all of the following roles in your body except:
A. Develops and maintains strong bones and teeth
B. Enables muscles to contract
C. Helps maintain normal heart rhythm
D. Assists with motility in the gastrointestinal tract
D. Assists with motility in the gastrointestinal tract
What is one of stomach's main jobs?
Breaking down the food and liquid and mixing it with digestive juices
The stomach also stores swallowed food and liquid & empties the contents into the small intestine
True or False: Brain cells need twice the energy of any other cells in your body
True
The brain exclusively uses glucose to function. Brain cells need twice the energy of any other cells in the body.
Benefits of proper post-physical movement nutrition include all below except:
A. Less muscle soreness
B. Improved immunity
C. Decreased bone mass
D. Increased ability to build muscle
C. Decreased bone mass
proper nutrition post movement actually improves bone mass
Name three ways in which we might see our hunger cues coming back
Gentle pull toward foods, example: thinking about what is for lunch
Heightened food smells
Change in mood
Nauseous around meal time if not eating