Exam (elaborations)
Nutrition and Physical Fitness Exam 2 Questions and Answers
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Nutrition and Physical Fitness Exam 2
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Nutrition and Physical Fitness Exam 2Snacking ii- iiAnswers ii-It iiis iiimportant
•May iineed iito iiredefine iiit iias iimeals
•Mini-meal iiexamples
•Whole-grain iiEnglish iimuffin iiw/ iiPB iiand iilatte
•A iislice iiof iiwhole-wheat iithick-crust iipizza iiw/ iiveggies
•Hummus, iipita, iiand iibaby iicarrots
•Rye iitoast iiwith iiavocado iiand iihard-boiled iieggs
•Grape-Nuts iiwith iiGreek iiyogurt iiand iifrozen iiblueberries
•Chinese iitakeout ii(brown iirice, iiveggies, iiand iichicken)
•Instant iioatmeal iiwith iilow-fat iimilk iiand iinuts
Snack iiIdeas ii- iiAnswers ii-Dry iicereal
•Instant iioatmeal
•Popcorn
•Pretzels
•Crackers
•Muffins
•Bagels
•Fruit
•Smoothies
•Frozen iifruit iibars
•Yogurt
•Energy iibars, iibreakfast iibars, iibreakfast iibiscuits, iilow-fat iigranola iibars
•Nuts, iiseeds, iitrail iimix
•Sandwiches
•Baked ii(sweet) iipotatoes
Energy iiBars ii- iiAnswers ii-Pre-wrapped iiconvenience
•Ex: iiPowerBars, iiLuna iiBars, iiClif iiBars, iiBalance iiBars, iiLarabar
•Considerations
•Portable
•Promote iipre-exercise iieating
•Promote iieating iiduring iiendurance iiexercise
•Claim iito iibe iihighly iidigestible
•Boasts iiabout iilow iicarb iicontent
•Cost
•No iimagical iiingredients
Snack iiAttacks ii- iiAnswers ii-Eat iibefore iiyou iiget iitoo iihungry
•When iiyou iiare iiravenous, iiyou iiwill iicrave iisweets iiand iifat
, •Situations
•Pre-dinner iisnack iiattack
•Pre-menstrual iisnack iiattack
•Chocolate iisnack iiattack
Simple iiCarbohydrates ii- iiAnswers ii-Monosaccharides: iiGlucose, iifructose, iiand
iigalactose
Disaccharides: iisucrose, iilactose, iiand iimaltose
*7all iiwill iieventually iibe iiconverted iito iiglucose iiin iithe iibody
Simple iiCarbohydrate iisources ii- iiAnswers ii-Fruit, iisoda, iicandy, iidonuts
Complex iiCarbohydrates ii- iiAnswers ii-Starch, iiglycogen
*maltodexdrins
Complex iicarbohydrate iisources ii- iiAnswers ii-Bread, iirice, iipasta, iipotatoes, iigrains
Glycemic iiindex ii- iiAnswers ii-based iion iihow ii50 iigrams iiof iicarbohydrate ii(excluding
iifiber) iiwill iiaffect iiblood iisugar iifollowing iian iiovernight iifast
Sugar iihighs iiand iilows ii- iiAnswers ii-If iiyou iiexperience ii"sugar iicrashes," iiconsume iiwith
iiprotein iior iifat
•Better iiadapted iiwith iibetter iitraining iistatus
Carbohydrate iifor iiglycogen ii- iiAnswers ii-Average ii150-lb iiathlete:
◦1,800 iicalories iiof iistored iicarbohydrate iiin iiliver, iimuscles, iiblood iiand iibody iifluids
•Low iiglycogen iistores ii= iihit iithe iiwall
◦60,000-100,000 iicalories iiof iistored iifat
•Muscles iistill iineed iia iicertain iiamount iiof iicarbohydrate iito iifunction iiwell
◦Exercise iimodes
•Walking: iiburning iiprimarily iifat
•Moderate iiaerobic: ii60% iifat
•Hard iiexercise: iimostly iifrom iiglycogen iistores
Carb iipreformance ii- iiAnswers ii-You iican iiperform iilonger iiand iifaster iiwhen iiyou iiare iion
iia iihigh-carbohydrate iidiet
◦Fatigued iiperformance iiespecially iiaffected
◦So...make iicarbohydrate iithe iifocus iiand iiprotein iithe iiaccompaniment
Fueling iifor iiendurance iiexercise ii- iiAnswers ii-No iidrastic iidietary iichanges
•Taper iiyour iitraining ii8-14 iidays iiout
•Eat iienough iiprotein
•Do iinot iifat iiload
◦20-35% iiof iidiet iishould iicome iifrom iifat
•Pay iiattention iito iifiber iiintake
•Plan iimeal iitimes iicarefully
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