NASM - Chapter 15 - Nutrition - 3rd Edition Flashcards

Terms Definitions
The sum of the processes by which an animal or plant takes inand uses food substances.
Amino acids linked by peptide bonds.
The eight essential amino acids are:
If a food supplies all of the essential amino acidds in appropriate ratios it is called __________
Complete Protein
If a food is low or lacking essential amino acide it is called an ________________-
Incomplete Protein
What is the minimum protein intake per day for a body builder?
1 g per kg of weight.
What is the minimum protein intake per day for a active recreational athlete?
1g per kg of weight
What is the minimum protein intake per day for an endurance athlete?
1.4g per kg of weight
What is the protein intake during the adaptation period for a bodybuilder?
1.6 - 2.0g per kg of weight
What is the protein intake during the adaptaion period for an active recreational athlete?
1.2 - 1.8g per kg of weight
What is the protein intake during the adaption period for an endurance athlete?
1.6 - 2.0g per kg of weight
Neutral compounds of carbon, hydrogen, and oxygen (such as sugars, starches, and celluloses) which make up a large portion of animal foods.
What are the three macroneutrients?
A single sugar; unit many of which are connected to make starches and glycogen. These include fructose and galactose.
A two sugar unit including sucrose, lactose and maltose.
The rate at which ingested carbohydrates raise blood sugar and it's accompanying effect on insulin release.
Glycemic Index
A group of compounds that includes triglycerides (fats and oils), phospholipids, and sterols.
What type of fatty acids provide importand and essential fatty acids?
Which ffatty acids are implicated as a risk factor for heart desease because they raise bad cholesterol levels (LDL)
Saturated and trans-fatty acids.
What is the recommended amount of fat recommended per day?
30% of calories.
How much water should an individual consume on an average per day?
3 Quarts
Those participating in a fat-loss program should drink how much additional water per day.
8 ounces for every 25 pounds they carry above their ideal weight.
How much water should be consumed before exercise?
16 ounces 2 hours before exercise.
Water constitues approximately what percentage of the adult human body by weight?
What is the recommended protein intake percentage per day for athletes and exercisers?
What is the recommended carbohydrate intake for an adult?
What are the two types of amino acids?
Essential and Non-Essential
This type of amino acid cannot be manufactured in the body and must be obtained from food sources
Essential Amino Acids
This type of amino acid is can be produced by the body from dietary nitrogen and fragments of carbohydrates and fat.
Non-Essential Amino Acids
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