Chapter 7
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What is optimal nutrient intake good for? (3)
• Reduce the risk of disease conditions • Increase life span • Enhance sport and athletic performance
What causes hypertension in regards to nutrition?
• Increased sodium and alcohol consumption
What is the benefit of eating carbs and drinking water before, during, and after exercise?
Before: Maximizes muscle glycogen before exercise, which delays glycogen depletion and fatigue During: Spares muscle glycogen, maintains blood glucose concentration, maintains plasma volume, and prevents dehydration and fatigue After: Maximizes lean mass development
Why is it helpful to have long-term large epidemiological studies that track diet and health?
to identify potential associations between dietary patterns and chronic diseases over extended periods
Name some long-term large epidemiological studies (2)
• Framingham study and NHANES
What is the primary function of carbs and fats during physical exercise?
Carbs: Provides energy during moderate to high intensity physical activity or exercise Fats: Provides energy during low to moderate intensity exercise
What is the primary function of Protein during physical exercise?
• Important component of skeletal muscle • Help regulate metabolism during rest and exercise
What is the primary function of Vitamins & Minerals during physical exercise?
Vitamins: Important for controlling metabolic pathways that produce energy during rest and exercise Minerals: Part of the structure of bones - Help regulate metabolism during rest and exercise
Out of these nutrients which ones are considered macronutrients and micronutrients? Carbs Fats Proteins Vitamins Minerals
Carbs Macro Fats Macro Proteins Macro Vitamins Micro Minerals Micro
Why are high glycemic index foods not great for our general health?
Spikes the glucose levels in the person’s blood like super quickly so their body produces more insulin and can cause type 2 diabetes and other heart issues
Is the risk of eating high glycemic index foods different if we only eat them while exercising?
Yes because your body will use that glucose that is being broken down super quickly for energy during exercise
If you decreased your sodium intake what disease condition would change?
It would decrease blood pressure in hypertensive individuals
If you take daily multivitamin that had folic acid and limit your intake of alcohol what disease condition would change?
It would decrease excess risk of colon cancer with a family history of it
If you decreased your saturated fat and cholesterol intake what disease condition would change?
It would decrease cardiovascular disease
If you decreased your calcium intake what disease condition would change?
It would increase the risk of osteoporosis
If you decreased your simple carbs intake what disease condition would change?
It would decrease the risk of type 2 diabetes
If you increase fruit and vegetable intake what disease condition would change?
It would decrease colon cancer
What are the risks of processed foods on gut microbial health?
The emulsifiers kill gut bacteria and damage the intestinal lining
Why are carbohydrates very helpful for competitive athletes?
• It provides energy for the athlete • replenishes muscle glycogen levels • Creates an anaerobic environment that promotes muscle repair and protein synthesis
Why is being great at burning fat helpful for athletes?
allows them to utilize their body fat as an energy source during prolonged exercise when glycogen stores are depleted
How does increased protein intake help athletes?
• It helps the amino acids be readily available to the body tissues to do continued protein synthesis (building up of proteins
How many amino acids do we use to build our proteins?
20
How many amino acids that build our protein must be consumed in our diet?
9 essential amino acids
How many amino acids can we synthesize from the essential amino acids?
We synthesize 11 out 20 standard amino acids. WE CANNOT SYNTHESIZE ANY OF THE 9 ESSENTIAL AMINO ACIDS