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15 Cards in this Set
- Front
- Back
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What is nutrition?
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Overall process of ingestion, digestion, absorption, & metabolism of food.
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What are the 4 macronutrients? 2 micronutrients?
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1. Carbs, Protein, Fats, Water
2. Vitamins, Minerals |
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What are the Energy per Gram for Carbs, Proteins, Fats, and Alcohol?
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Carbs: 4 KCal
Protein: 4 KCal Fat: 9 KCal Alcohol 7 KCal |
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What are Carbs? Name the 3 major types.
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Provide glucose to brain and energy for working muscles. Carbs are stored in muscles at glycogen. Fiber and vitamin C come from carbs, nowhere else.
1. Sugar, Starch, Fiber |
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When should simple carbs be taken?
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Only time they should be taken is during or post workout, when muscles are hungry for glycogen.
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What is the glycemic index?
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Ranking of carbs based on their immediate effect on blood glucose levels. Foods lower on the glycemic index should be eaten, rather then higher up.
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What are amino acids?
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Amino Acids are called the building blocks of protein. All protein is made up of amino acids, linked by peptide bonds.
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What are saturated fats? Trans Fats?
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Saturated fats are solid at room temperature, held together by hydrogen. Ex: butter, shortening, animal fats
Trans Fats are vegetable fats that have been changed chemically by a process known as hydrogenation. |
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What is MUFA? PUFA?
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MUFA is Monounsaturated fats, liquid at room temperatures. Mono, meaning they have one open seat. Ex: vegetable oils, olive oils, canola oil
Polyunsaturated fats - flax oil, fish oil, many seats open on bus. |
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What is Gastric Emptying Time?
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Time is takes for stomach to empty. Carbs usually take 1 hour, proteins 2 hours, and fats 3-5 hours.
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What is meant by the term “essential” nutrient? Where in the body is glycogen stored for energy use?
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Glycogen is stored in the muscles and liver.
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What nutrients should be consumed after a workout to enhance recovery?
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Simple carbs and nutrients higher in sugar, as they can be absorbed into the blood stream quicker.
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Which type of foods are considered to be complex carbs? Simple?
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Complex: oats, dried beans, fruits, potatoes
Simple: Sugar, honey |
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What are proteins made of? What is the primary function of protein?
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Protein is made of amino acids.
Rebuilding and recovery process. |
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Which macronutrient is the last choice as an energy source?
Which fat increases the risk of cardiovascular disease more then any other? Which type of fat is solid at room temperature and typically comes from animal sources? |
Protein, provides about 5-15% of energy during resting phase. This decreases during exercise.
Trans Fat Saturated Fat |
