HLTH 201 BYU Final

How many calories should you consume per hour during exercise lasting greater than 2.5 hours?

60-90 grams

How many grams of protein can your body use at one time?

20-25 grams

Fill in the blank: "...to absorb the same amount of calcium that you would obtain from one glass of milk, you'd need to consume either ___ cups broccoli, ___ cups of spinach, ___cups white beans, ___ cups pinto beans, ____ cups sesame seeds, or ___ cups unfortified soy milk.

3 c broccoli, 8 c spinach, 2 1/2 c white beans, 6 cups pinto beans, 6 c sesame seeds, 30 c soy milk

What does research indicate is the best sugar to consume for absorption during exercise?

A variety

Before menstruation, how many calories might a woman's metabolic rate increase?

100-500 calories

How many calories should you aim for at lunch whether you are trying to reduce calories or not? Why should you not skimp on lunch?

500 - it keeps your metabolism going and fuels your muscles

What declaration does the following statement come from? "I will refuse to deny my body of valuable nutrients by dieting or using weight loss products."

Declaration of Independence from a Weight-Obsessed World

Although cramps are likely related to overexertion, list 5 nutrition deficiencies that could be possibly cause muscle cramping

Lack of: water, sodium, calcium, magnesium, potassium

Since there is no single right or wrong choices when it comes to pre-exercise food, how can an athlete determine what foods work best for their body?

Learn through trial and error

Define Muscle Dysmorphia.

Men who are obsessed with getting ripped (opposite of anorexia)

What food contains whey and casein?

Milk

What are 2 forms of simple carbohydrates?

Monosaccharides & disaccharides

What is a fundamental key to eating well?

Prevent yourself from getting too hungry. When you're hungry, you care less about the nutritional quality & more about grabbing whatever's in sight

True or False: Quality training is better than quantity training?

True.

True or False: Men are more likely to lose weight with exercise than are women. Why or why not?

True. Nature wants women to have fat and be fertile, and men to be lean hunters.

What vitamins when taken in high doses can have negative effects on the body's immune system?

Vitamins A, E, & C, and beta-carotene

When are complex carbohydrates formed?

When sugars link together to form long complex chains

What is amenorrhea and what causes it in women who exercise a lot?

When you stop menstruating because you eat too little

What is a fast acting protein? What is a slow acting protein? Is one more important than the other in the muscle building process?

Whey: fast acting Casein: slow acting Both are necessary. Whey protects and builds muscles during exercise, casein supplies a sustained source of amino acids

What is the number one killer of both men and women in the United States?

cardiovascular disease

Fill in the blank: "Although a _________ amount of __________ is desireable for health and performance, ___________ about body fatness are _____________."

certain; leanness; obsessions; unhealthy

What is a trick to help prevent sugar highs and lows?

combine carbohydrate with protein or fat

Fill in the blank: "In general, commercial sports foods are more about ________________ than _________________. "

convenience; necessity

Fill in the blank: "Your body eventually _______ all _________ and ___________ to glucose, which travels in the blood to fuel your _______ and _________."

converts; monosaccharides; disaccharides; muscles; brain

Fill in the blank: "Athletes burn more _______when they exercise on _______, but burning more fat does not always ________ to getting _________. To lose body fat you need to create a calorie deficit by the end of the day regardless whether you burn carbohydrate or fat during exercise. You'll be able to exercise _________, burn _________ calories, and potentially lose more _______ ________ if you eat a _________snack."

fat; empty; equate; leaner; harder; more; body fat; pre-exercise

Fill in the blank: "In addition to monitoring urine and weight loss, you should also pay attention to how you _________. If you feel chronically ____________, ______________, or ______________, you may be chronically dehydrated."

feel; fatigued; headachy; lethargic

Are carbohydrates fattening?

only in excess

Fill in the blank: "No _____ medicine is as powerful as a ______ diet."

single; healthy

Fill in the blank: "As with all ______ ________ you have to learn through trial and _____ during training what foods work best for your system and what foods _______."

sports snacks; error; don't

What is the storage form of extra sugar in plants?

starch

Fill in the blank: "If good health is your ______, get hooked on _______."

wish; fish

When an athlete "hits the wall", what glycogen stores have been depleted? When an athlete "bonks", what glycogen stores have been depleted? What organ does bonking effect the most and why?

"hits the wall" = muscle glycogen "bonks" = liver glycogen Bonking affects the brain most. In order for the brain to function optimally, you must consume food close enough to events to supply sugar for the blood so the brain has fuel.

What is the average range of weight loss from sweating when exercising?

1-4 lbs

What are the negative side effects of amenorrhea?

1. 4x higher incidence of stress fractures 2. Premature osteoporosis 3. Inability to conceive easily, either now or in the future

What foods should traveling athletes include in an emergency food kit?

1. Bags of dry cereal (cheerios, granola) 2. Crackers, hard pretzels 3. Energy/granola bars, graham crackers 4. Dried fruit, trail mix, nuts 5. PB&J / PB& Honey sandwich 6. Easy-open cans of tuna or chicken 7. Water, juice, choc milk, sports drinks

What are 6 tips to making a "Super Salad"?

1. Boost the salad's carb content 2. Choose a variety of dark, colorful veggies 3. Pile on the potassium-rich veggies 4. Include adequate protein 5. Remember calcium 6. Enjoy healthy fats

Name the two ways in which refueling is beneficial

1. Carbs stimulate the release of insulin, which helps build muscle & helps transport carbs into the muscles to replenish depleted glycogen stores 2. Carbs combined with a little protein create an even better response; and it reduces cortisol, a hormone that breaks down muscle

What should you consider when choosing a vitamin/mineral supplement?

1. Choose a supplement with the vitamins and minerals close to 100% of the daily values 2. Don't expect to find 100% of the DV for calcium & magnesium on a label- they're too bulky to put in one pill 3. Don't buy supplements that contain excessive doses of minerals 4. Buy & use a supplement before its expiration date. Store it in a cool, dry place. 5. Ignore claims about natural vitamins 6. Chelated supplements offer no advantages 7. Look for USP on the label (indicating the manufacturer followed standards) 8. Choose nationally known brands 9. To optimize absorption, take a supplement with or after a meal

What 4 tips will help you to eat healthy dinners at home?

1. Don't arrive home too hungry 2. Plan time to shop for food 3. Eat more than just plain pasta at a meal 4. Plan cook-a-thons

List the symptoms of iron anemia

1. Easily fatigued 2. Dizziness 3. Headaches 4. Spoon-shaped finger & toenails 5. Cravings for licorice or ice

What 3 things should you keep in mind when creating your winning meal plan?

1. Eat at least 3-5 different nutrient dense foods @ meals 2. Moderation 3. Eat wholesome foods

What three things should you look for in a sports drink?

1. Good taste 2. Carbs 3. Sodium

Name 5 main functions of exercise fuel:

1. Helps prevent hypoglycemia 2. Helps settle your stomach 3. Fuels your muscles 4. Gives you peace of mind 5. Helps you exercise harder so you can burn more calories

What is the female athlete triad?

1. Inadequate energy intake ("no time to eat", strict dieting, or eating disorder) 2. Irregular or nonexistant menstrual periods 3. Stress fractures & weakened bones

What 5 things are questionable add-ins for sports drinks?

1. Vitamins 2. Herbs 3. Caffeine 4. Protein 5. Minerals

How many calories should you consume from carbohydrates per hour during exercise from 1-2.5 hours?

30-60 grams

What is the key to losing body fat?

Burn off more calories than you consume in a day.

What is protein used for when carbohydrates and calories are scarce?

Burned for energy and stored as fat or glycogen

What are 2 ways to reduce your risk for CVD?

Be physically fit & eat wisely.

Why do active people commonly eat huge dinners at night?

Because they eat too little during the day

What 2 fats should you limit in your diet? Why?

Beef lard & stick margarine; we need to consume <10% of our calories from saturated fat.

What is BDD?

Body Dysmorphic Disorder

What good health habits can reduce the risk of developing osteoporosis?

Calcium-rich diet, regular exercise, low sodium intake, normal hormones

A pre-exercise snack for workouts less than 60-90 minutes should predominantly be what? Why?

Carbohydrate; it empties quickly from the stomach & becomes readily available to be used by muscles.

On a daily basis what is the simplest way to tell if you are adequately replacing sweat losses?

Check the color & quantity of your urine

What is the fundamental key to building a healthy sports diet?

Consume a variety of nutrient dense foods from the 5 basic food groups

Name 2 nutrition tips that apply directly to your sport.

Do not diet @ high altitude, weigh yourself daily first thing in the morning

True or False: The thirst mechanism is always a reliable way to know when fluid losses from sweating need to be replaced.

False

Whether you want to reduce your risk of cancer, heart disease, high blood pressure, or diabetes, what do health professionals agree your diet should include?

Fiber

Name 3 monosaccharides:

Glucose, fructose, galactose

What is known as the good cholesterol? What is the bad cholesterol?

Good: HDL Bad: LDL

When should you consider taking a multi-vitamin?

If you are: 1. Restricting calories 2. Allergic to certain foods 3. Lactose intolerant 4. An indoor athlete 5. A traveling athlete 6. Contemplating pregnancy 7. Pregnant 8. Vegan 9. Elderly

What is the misguided theory about protein and muscle?

If you want to build muscle, you need to eat a lot of protein.

What heart health benefits does dark chocolate provide? What should you still be cautious of?

Improves blood vessel health & lowers blood pressure. Be cautious of the 100-150 "discretionary" sugar calories

What is the risk of eating a repetitive diet?

Inadequate diet & chronic fatigue

What role does fat play in a healthy body?

It's an essential part of the nerves, spinal cord, brain, and cell membranes. It pads internal organs and offers protections against cold.

Why is BMI not always a good way to screen for over fatness in athletes? When might it be an appropriate measurement tool?

It's not always good because it's a ratio of body weight to height and accounts for body mass, not body fat. *May be appropriate to measure if someone is too thin or underweight.

Why do you want to include carbohydrates in your snacks?

It's the best source of fuel for your muscles

For active people who should be in a continuous cycle of fueling and refueling, what is the second most important meal of the day?

Lunch

When engaging in extended periods of exercise such as back to back events what are the two main nutrition goals?

Maintain proper hydration & blood sugar levels

What is the trick to getting adequate protein in a vegetarian diet? Do plant estrogens in soy products have a feminizing effect and reduce testosterone levels in men?

Make the effort to replace meat with plant proteins. They do NOT have a feminizing effect.

If you are contemplating motherhood when is the time to start eating well? How much folic acid should be consumed every day?

NOW (pre-pregnancy). 400 micrograms / day

What is the advantage of getting protein from natural foods as opposed to supplements?

Natural foods contain protein the way nature intended as well as bioactive compounds that might influence muscle growth

Does it matter if your exercise snack is solid or liquid?

No

Does taking a multi-vitamin improve your health if you already have a good diet?

No

To date, what does scientific evidence prove about extra vitamins and minerals?

No scientific evidence proves that extra vitamins and minerals offer a competitive edge.

Should you try new foods before a competition?

No!

Overall, is the glycemic index a useful tool for athletes? Why or why not?

No, because too many factors influence where the food was grown, amount eaten, added fat, way it's prepared, whether it's eaten hot or cold, or in a fed or hungry body.

Does eating a lot of sugar cause diabetes? What is the best cure for diabetes?

No- the cause is being overweight & underfit. The cure is prevention (balanced meals and exercise)

Are extra vitamins needed after a work out to replace what was depleted during work out?

No- vitamins are not used up during exercise, but recycled.

Is there scientific evidence that individual amino acids have greater bodybuilding effect than whole proteins?

No.

What food can reduce the risk of type 2 diabetes by 25%?

Nuts

How can protein at breakfast help with weight management?

People who eat protein-rich breakfast consume fewer calories at dinner.

Name 5 wholesome snack ideas that you would enjoy eating.

Popcorn, pretzels, low-fat yogurt, baked sweet potato, fruit

After a hard workout, what is your top dietary priority?

Replace the fluids you lost through sweating

What nutrient does milk contain that helps convert the food you eat into energy?

Riboflavin

What is the biggest nutrition mistake you can make?

Skipping breakfast

Name 4 common sources of disaccharides:

Table sugar, milk sugar, corn syrup, honey

What benefits do organic foods provide? Do organic foods provide more nutrients than non- organic foods?

They can reduce exposure to pesticides & antibiotic-resistant bacteria, are better for the environment and safer for farmers, but they don't have more nutrients than non-organic foods

What happens to most athletes when they lose 2 or more percent of their body weight from fluid losses?

They lose their mental edge & physical ability to perform well

Does anemia affect athletic performance? How long does it take for anemia to resolve with supplementation?

YES! ~4 months

Do genetics also play a role in the risk of developing CVD?

Yes

Does strength training boost your metabolism throughout the entire day and night?

Yes?

What is a likely reason someone is not hungry for breakfast in the morning?

You probably ate too many calories the night before

What would happen if you did not sweat?

You would cook yourself to death

When you are sleep deprived, what happens to your appetite?

Your appetite grows

What do we know about muscle size and genetics?

Your muscles have a maximum size that is influenced by genetics

What is the storage form of extra sugar in humans?

body fat

Fill in the blank: "Although you can change your __________ to a certain extent by losing fat or building muscle, you can't do a ___________ _____________."

body; complete makeover

What do whole grains provide that help reduce the risk of heart disease, diabetes, and cancer?

bran & germ

Fill in the blank: "Although there is a time and place for ____________ ____________, commercial products should be used ________________, at the right times for the right reasons."

engineered; nutrition; knowledgeably

Fill in the blank: "...many athletes fail to be _____________ with proper fueling; they look for a quick fix from _________, _________, and ____________."

fueled; supplements; pills; potions

What fats should you include in your diet? Why?

monounsaturated & polyunsaturated (olive oil, canola oil, etc). 5-10% of calories should come from these fats.

Fill in the blank: "Rather than ____________ about your body flaw, I recommend that you let go of your _________________ with your physique, _____________ yourself for the sincere and caring person you are, appreciate your ______________ for all the wonderful things is does for you, and focus on the __________________ in life that really matter. You can waste a lot of mental energy ______________ about undesired _____________ _______________."

obsess; dissatisfaction; accept; body; relationships; fretting; body fat

What food when eaten 5 times a week can reduce the risk of heart disease by 50%?

one serving of nuts or peanut butter

Why is cereal a good breakfast option? List 8 reasons.

quick & easy, convenient, rich in carbs, iron, calcium, low in fat & cholesterol, versatile