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Nutrition & perf

Quiz yourself by thinking what should be in each of the black spaces below before clicking on it to display the answer.

What is DSHEA?   Regulates supplements  
DSHEA regulates things such as...   Vitamins, enzymes, amino acids and minerals  
Carbohydrate examples   Fruit. Pasta. Rice. Bread. Oatmeal. Candy. Ice cream. Potatoes. Cereal.  
An RD...   Works in clinical population and can give specific meal plans  
Unlike an RD, an xercise physiologist can only....   Give general recommendations (based off peer review literature)  
Complex CHO release _____   More rapid insulin response  
The ability of the body to respond to CHO is known as   Glycemic index  
How quickly CHO turns into sugar ---> causes insulin spike   Glycemic index  
CHO recommendations for RT   3-5 g/kg/d  
CHO recommendations for endurance training   4-7 g/kg/d  
How does BMR differ from RMR?   BMR follows much stricter conditions, including 12 hrs of fasting..digestive system must be inactive, hospital setting  
What are some low carb diets?   Ketogenic. Zone. Paleo. Atkins.  
3 potential metabolic enhancements of low CHO (high fat) diets   Increase ability to oxidize fat. Glycogen sparing. Increasing lactate threshold.  
What is carb cycling?   On rest day, consume low carbs and on RT days, consume high carbs.  
What happens when we do carb cycling?   The catabolic state is reset shifting things to an anabolic state.  
During carb cycling, on rest day when we consume low carbs...we are ___and when we intake high carbs we are.....   Maximizing fat loss - maximizing protein synthesis  
Why CHO may enhance hypertrophy?   Allows (+) muscle protein balance necessary for hypertrophy  
Insulin ____protein degradation   Decreases  
1.2-1.3. This activity level is   Sedentary  
Light activity level....   1.4-1.5  
The moderate activity level is....   1.6-1.8  
The activity level for heavy/athletes:   1.9 -2.4  
Someone that has an activity level of 3 .0 is more than likely....   Working out 2x a day  
The protein recommendations for a sedentary person will be...   1.2-1.5 g/kg/d  
An endurance athlete should consume ____ of protein   1.5-2.0g/kg/d  
It is was recommended that a person RT should consume _____ protein   1.7-3.0g/kg/d  
____ g/kg/d is needed to maintain nitrogen balance   2.0  
It's important to take protein supplements pre and post training bc   More amino acids are available  
Immediate pre and post training resulted in....   Greater increase in lean body mass and muscle hypertrophy  
Nutrient timing influences....   Magnitude of chronic adaptations to RT  
Why should we consume CHO-pro for MPS?   CHO opens up extra receptors. More AA in cell. Insulin upregulates MPS.  
What are some roles of proteins?   Basic building block of body. Gene regulation, repair & build muscle.  
___ proteins must be obtained through the diet   Essential  
Nonessential proteins ____   Can be formed from other energy substrates.  
Complete proteins contain....while incomplete proteins ___   All nine essential amino acids - do not  
Complete proteins examples:   Milk. Poultry. Fish. Eggs  
Lentils, beans, corn and nuts are examples of ___ proteins   Incomplete  
Why is insulin important for protein synthesis?   It allows for more AA to be open in cell  
The essential amino acids (BCAA) are known as...   Leucine. Isoleucine. Valine  
____ is the most important amino acids for hypertrophy   Leucine  
Why do people get in a negative nitrogen balance?   Not enough protein. Fasting. Overtraining.  
3 methods of measuring protein quality.   PDCAAS. Biological value (BV) and Protein efficiency ratio (PER)  
The most valid way to measure protein quality:   PDCAAS - protein digestibilty corrected amino acids  
The PDCAAS_____   Compares AA profile of specific dietary protein with essential AA requirements  
How many calories of CHO and protein are in 1g?   4kcals  
How many calories of fat are in a gram?   9kcals  
What stimulates glucose?   Glut4 and insulin  
____ and ____ increases no matter the macronutrient   Insulin and glucose  
Why must be increase water intake when increasing protein intake?   Caused dehydration - b/c urea production increases...we need to be able to eliminate urea  
The more protein we break down, the more ___ is produced   Urea  
Nitrogen balance is the indicator of....   How much nitrogen present and protein intake  
Nitrogen (-) balance   Nitrogen in < nitrogen out  
Nitrogen in > nitrogen out   Positive nitrogen balance  
What is urea   Breakdown of AA .... Creates urine  
mTOR   Regulates protein synthesis  
What gets mTOR started and what maintains it?   Leucine - other essential AA (valine, isoleucine)  
What is the max. amount of leucine mTOR can handle?   3.0g  
How do we gain lean body mass?   Caloric surplus  
How do we maintain lean body mass?   Balance calories eaten & expended  
What slow acting protein is recommended at night and for meal supplementation?   Casein  
Casein' s anabolic response....   Lasts much longer  
What are some glycemic index myths?   Simple CHO enter blood fast and complex carbs enter slow. GI is a useful tool in deciding healthy foods. It's a measure of hoe fast carbs are absorbed and digested  
Whey has a _____ anabolic response   Fast acting  
What is the purest form of whey?   Whey isolate  
Whey concentrate   Cheap, complete protein. Lactose 60-80%  
Whey isolate is composed of   90 protein, <2% lactose  
Hydrolyze whey   Free AA floating around. Quicker digested.  
Why is it good to do,nine whey and casein for nutrient timing purposes?   Because whey is fast acting and casein is slow acting  
Protein/CHO/fat ratio of a HIGH FAT diet   20:5:75  
In high fat diets, protein is ___ and CHO is ___   Moderate - super low  
LOW CHO Protein/CHO/fat diet ratio   45:25:30  
In a low CHO diet, protein is ___ while Fat is ____   High - moderate  
low CHO diets effect ____ exercise more negatively because this type of exercise is....   Endurance - highly dependent on CHO  


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