FNU test 2
T or F All non-nutritive sweeteners contain zero calories and tend to be much sweeter tasting than sucrose.
False
T or F Starch is a storage form of carbohydrates found in the muscles of animals.
False
T or F Sucrose, or table sugar, is a disaccharide made of glucose and lactose molecule linked together.
False
T or F The body stores more energy in the form of carbohydrates than it does fats.
False
Difference between long-chain triglycerides and medium chain triglycerides
MCTs can be absorbed across the mucosal membrane more quickly
Correct pairing of fat substitute and its macronutrient derivative?
Olean-- carbohydrate and fat
What is the name of the process by which plants form carbohydrates?
Photosynthesis
T OR F strength/power athletes burn very high levels of fat during the performance of their sport
false
T OR F when the carbons in a fatty acid chain are all linked by single bonds, the fatty acid is termed unsaturated
false
T or F hydrolyzed proteins are digested and absorbed more slowly than whole food sources of protein and should be avoided by athletes
false
T or F the excessive consumption of protein offers athletes more benefits than risks with regard to health and sport performance
false
dipeptides are proteins composed of 3-10 amino acids
false
As endurance athletes become well-conditioned, they will begin to use more of which macronutrient at higher intensities of exercise?
fat
does NOT influence the protein needs of endurance athletes
fat intake of an athlete
During competition lasting longer than 60 minutes, which of the following would be an appropriate recommendation regarding carbohydrates?
Consume carbohydrates at a rate of about 30-60 grams per hour
Not true about carbohydrate intake during exercise...
Consuming carbohydrates from solid foods during exercise is not effective or recommended
a long term high fat diet can...
Decrease gylcogen stores
T or F All carbohydrates found in nature can be digested and absorbed by humans.
False
Which of the following is an appropriate recommendation regarding foods eaten within 4 hours of the start of competition?
foods should be familiar to the athlete
what dietary and training factors does not affect protein recommendations
gender
What does the acronym GRAS stand for?
generally recognized as safe
Which molecule makes up the backbone of all triglycerides?
glycerol
Why is soluble fiber an important part of a healthy diet?
it decreases cholesterol levels in the body, thus reducing the risk of cardiovascular disease
Over the course of a week, what impact does a low-carbohydrate diet (less than 40% of total calories) have on muscle glycogen levels and performance for an athlete who is training on a daily basis?
it progressively decreases muscle glycogen levels
How does the amount of energy stored in carbohydrates compare to that stored as body fat?
less energy is stored in the form of carbohydrates compared to body fat
most frequent cause of muscle cramps
low fluid intake
When consumed in adequate amounts, plant stanols and sterols have been shown to...
lower LDL levels in the blood
not a function of proteins in the body
major source of energy during exercise
polypeptide has how many amino acids
more than 10
Jacob is a healthy, active 14-year-old boy. Recently, he began to experience a growth spurt. Based on this information, his body is in ________ nitrogen balance.
positive nitrogen balance
Starch
type of polysaccharide found in cells of plants
Dietary fiber
-Soluble or insoluble -does not provide the body with calories -helps speed the passage of food through the intestines -some types may help lower cholesterol in humans
functions of zinc in the body
-antioxidant -regular of growth and development -wound healer
True about sterols
-cholesterol is an example of a sterol -they are hydrophobic and lipophilic -they are found in both plants and animals
true of high quality
-complete proteins -derived primarily from animal sources -contain extra amino acids that can be used for making other amino acids -they are more easily digested by the body compared to lower quality proteins
True about carbohydrate intake during exercise...
-glucose, sucrose, and glucose polymers are all appropriate for consumption during exercise -it is recommended that athletes consume 30-60 grams of carbohydrate per hour -carbohydrate intake should begin soon after the onset of exercise and continue throughout
approx how much sodium is lost in 1 liter of sweat
1 gram
To help accelerate recovery, how much carbohydrate intake is recommended immediately after exercise?
1-1.2 grams per kilogram of body weight every hour for 4 hours post-exercise
how many grams of protein are recommended for recovery from exercise?
5-10 grams
Which of the following is an artificial sweetener?
Aspartame
Predominant form of fats found in the human diet?
Triglycerides
T or F A single molecule of sugar has the chemical formula CnH2nOn
True
T or F Eating fruits and vegetables that are low in fat and high dietary fiber, vitamin A, or vitamin C may help prevent some cancers.
True
T or F Glycogen is a type of complex carbohydrate.
True
T or F The more glycogen a muscle has stored in its cells, the longer it will take for fatigue to set in during endurance exercise.
True
T or F Without the light energy from the sun; carbohydrates could not be naturally synthesized.
True
fat oxidation decreases as exercise intensity increases because they
aerobic system has a slow rate of ATP production
To help accelerate recovery, how much carbohydrate should be consumed in the 4 hours immediately after exercise?
approx 1.0-1.2 grams per kilogram of body weight every hour
Jason is an elite cross-country athlete who is currently training 6 days per week, 1-3 hours per day. He weights 135 pounds. Based on his body weight, what should his carbohydrate intake be?
approx 615 grams per day
what athletes should be most concerned about complementing proteins
athletes who strict vegetarians and eat only plant foods
Correct sequence of metabolic pathways to aerobically break down fats for energy?
beta oxidation, citric acid cycle, electron transport chain
Medium chain triglycerides may enhance endurance performance because they:
can be absorbed rapidly
chemical process that results in the formation of water
condensation
true about amino acids
conditionally essential amino acids become essential under unusual circumstances
Soy, rice, and diary alternative products are excellent substitutes for low-fat or full-fat dairy products because diary-alternative products:
contain mainly unsaturated fats
protein composed of the shortest chain of amino acids
dipeptides
strength/power athletes should focus their ingestion of fats on which of the following
during meals and snacks spread throughout the day
T OR F cholesterol is considered to be an essential nutrient
false
T OR F fat substitutes made from proteins can be used in baking as well as in products such as gravies, salad dressings, and frozen desserts
false
Good example of fat?
pat of margarine
what type of bond is formed between the amino acids of proteins
peptide
complementing proteins
protein sources that when mixed together supply all of the essential amino acids
solid fats generally have a high proportion of which type of fatty acids
saturated
ability of a muscle or group of muscles to generate force
strength
true if an athlete is in a state of positive nitrogen balance
their protein consumption is greater than their protein breakdown in the body
T OR F Trans fatty acids are not common in nature but are formed during the process of hydrogenation
true
T OR F linoleic acid and linolenic acid are essential fatty acids
true
T OR F linolenic acid is a common omega 3 fatty acid found in seafood, nuts, seeds, and green leafy vegetables
true
T OR F linolenic acid is the most common omega 6 fatty acid; it is found mainly safflower, corn, and sunflower oils
true
T OR F phospholipids are found in both plants and animals and have a unique molecular structure that allows them to be both fat and water soluble
true
T OR F strength is a component of power
true
T OR F substances that are fat soluble are termed lipophilic
true
T or F athletes desiring to either gain or lose weight should increase protein intake to the higher end of the recommended range
true
T or F athletes should strive to maintain adequate intake of carbohydrates because carbohydrate availability spares of proteins
true
T or F protein supplementation may be necessary in athletes having trouble meeting their protein needs through the whole foods in their diet
true
T or F research indicates that ingesting proteins prior to training can decrease muscle catabolism and increase muscle synthesis
true
T or F sports beverages should be consumed during endurance and ultra endurance exercise
true
T or F vegetarian athletes have slightly higher protein needs compared to non-vegetarian athletes, due to the intake of incomplete protein food sources
true
Food that naturally contains cholesterol
unsalted butter