Nutrition for Performance
Chapter 1:Nutrients
Chapter 1:Nutrients
Set of flashcards Details
| Flashcards | 65 |
|---|---|
| Language | English |
| Category | Nutrition |
| Level | University |
| Created / Updated | 30.09.2016 / 02.10.2017 |
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Intracellular fluid
2/3 of body water is found inside cells as intracellular fluid
Functions of Water
- transport nutrients
- provides protection
- helps regulate body temperature,
- participates in biochemical reactions
- provides the medium in which these reactions take place
- water in urine transport waste products
- regulating body temperature during exercise
- acts as solvent
Solvent
fluid in which solutes dissolie to form a solution
Electrolytes
substances like sodium chloride, which dissociate in water to form positively and negatively charged ions
Fluid requirements
1ml for every 4kJ of energy expended, or 1 ml/kcal
Vitamins
are organic compounds, and minerals and trace elements are inorganic compounds.
Key Role of Vitamins and Minerals
Regulators and facilitators of many anabolic and metabolic functions
Water Soluble Vitamins
dissolve in water
Fat Soluble Vitamins
dissolve in organic silvents and are usually ingested with fats
Macrominerals
requiring a daily intake of more than 100mg or presence in the body in amounts greater than .01% of the body weight
Microminerals (trace elements)
requiring a daily intake of less than 10mg or presence in the body in amounts less than .01% of body weight
Phytonutrients
Non-nutrients found in plants with health-promoting effects
Carotenoids
are the red orange and yellow pigments in fruits and vegtables (carrots, broccoli)
Polypheols
berries fruit wine
can be classified as nonflavonoids or flaonoids
Phytonutrient Intake and Health Effects
- serve as antioxidents
- enhance immune response
- enhance cell-t-cell communication
- alter estrogen metabolism
- convert to Vitamin A
- Cause cancer cells to die
- repair DNA damage cause by smoking and other toxic exposures
Nutrition
Total processes of ingestion, digestion, absorption, and metabolism of food and the subsequent assimilation of nutrient material into the tissues.
Nutrient
substance found in food that performs one or more specific functions in the body
Six Different Categories of Nutrients
Carbs
Fats
Proteins
Vitamins
Minerals
Water
Functions of Nutrients
1. Promotion of growth and development: Mainly performed by proteins.
2. Provision of energy: predominately performed by carbs and fats
3. Regulation of metabolism: nutrients used in this function are vitamins, mineral, and protein
Phosphorylase
breaks down carbohydrates stores in liver and muscles
Hemoglobin
another important protein found in erythrocytes. Oxygen carrier
Erythrocytes
Essential for transport of oxygen from lungs to the tissues, and hemoglobin acts as an oxygen carrier
Macronutrients
nutrients for which the daily intake is more than a few grams
Micronutrients
Nutrients that are needed less than 1g/day
Monosaccharide
basic unit of carbohydrate:
glucose
fuctose
galactose
Disaccharides
combo of two monosaccharides
Sucrose(cane suger))- composed of glucose and fructose molecule
Lalctose(milk)- composed of glucose and galactose
Maltose(beer)- composed of two glucose molecules.
Oligosaccharides
3-9 monosaccharides combined found in most vegetables
Polysaccharides
contain 10 or more monosaccharides combined in one molecule
Starch
Glycogen
Fiber
Dietary Fiber
consists of non-digestible carbs and lignin that are intrinsic and intact in plants
Divided into:
Soluble Fiber
Insouble Fiber
Functional Fiber
consists of isolated, non-digestible carbs that have beneficial physiological effects in human
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