Flashcards in Chapter 10 nutrition Deck (81)
what food groups comprise the 5 colored bands of MyPyramid?
meat and beans
How many serving of each food group
because portion sizes differ MyPyramid recomends oucnes and cups
How many ounces/cups of each 5 groups
Vegetables: 2 1/2 cups
Fruits: 2 cups
milk: 3 cups
meat and beans: 5 1/2 ounces
what is the typical recommended intake of p/c/f?
Protein requirement for athlete?
1.5-2.0g/kg of body weight
difference between LDL and HDL
LDL=bad Low density
HDL=good high density
what are triglycerides?
the union of glycerol with 3 fatty acids
fatty acids containing no double bonds
one double bond
2 or more double bonds
what is cholesterol?
synthesized in the liver and intestine it is important for cell membranes and the production of bile
how does dehydration affect performance?
Causes cardiovascular strain and impaired ability to dissipate heat.
what can happen if dehydration occurs?
what are electolytes
control fluid balance, loss of sodium from sweating can result in heat cramps
strategies to enhance fat utilization during exercise? promote fat oxidation and decrease muscle glycogen depletion?
caffeine, consumption of medium-chain triglycerides, exposure to high-fat, low carb diets
the best diet is
what is the first step in nutirional counseling
define the athletes goals
what are the 2 fundamental components of the diet
appropriate calorie lever
appropriate nutrient level
essential amino acids
how much protein should come from animal sources
protein intake recommendation for adults
how much protein should aerobic endurance athletes eat
.8g/kg of body weight
how much protein should resistant training athletes consume?
1.7g/kg of body weight
general recomommendation for protein of athletes
1.5-2.0 g/kg of body weight
how much is too much protein?
greater than 4.0g/kg body weight
glucose, fructose and galactose singe sugar molecules
sucrose lactose maltose 2 simple sugar units joing together
sucrose is a combination of
fructose and glucose