ISSA Nutrition Study Guide
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Post 3 of 22 in the ISSA Nutrition Study Guide
- Describe and define the terms relating to the nutrients and ingredients.
- Know about the additives to food that are approved by the FDA and also regulated through them.
- Micro and macronutrients.
- Comparisons will be made between the US and Canadian definitions of dietary supplements and health products that are natural.
- Know about the many food and supplement topics, nutraceuticals, food safety, misbranding, GRAS, adulteration, and food-borne illness.
We have some main nutrient categories to consider with increasing athletic performance and fitness.
The essential nutrients are the nutrients that the body is unable to produce for itself that cannot be made in sufficient enough amounts for our own good health. We group these essential nutrients into two main categories of macro and micronutrients. Macronutrients are the nutrients needed in pretty large amounts like our carbs, fats, and proteins. The micronutrients are the ones that are present in the diet in much smaller amounts like the vitamins and minerals we intake. We will expand on these details throughout this chapter.
Food means the articles used for food and/or drink for men and other animals, chewing gum, or articles that are used to be components of those two things.
Processed food means any food that is a raw agricultural commodity subject to being processed in ways like canning, cooking, freezing, dehydrating, or milling the food.
The important thing for us to consider with regard to the sports nutrition side of things, is that foods will be our sources for essential nutrients and water along with other things promoting heath and performance.
Ingredients focused on food relates to the nutritive aspects and substances like the macro and micronutrients, the growing of bioactive substances, water, and metabolite substances like creatine or beta-alanine.
Types of ingredients
- Preservatives will prevent foods from spoiling due to bacteria, mold, fungi. They also work to slow the changes that happen in color, flavor, texture, or just delay the rancidity. Maintain freshness overall.
- Sweeteners are used to add sweetness with or without the added caloric values.
- Color additives are the offset color loss because of the exposure to light, air, temperature extremes, moisture, and storage conditions. They correct any natural variations in color that may occur.
- Flavors and Spices ass to any specific flavors that come as natural or synthetic.
- Flavor enhancers obviously enhance the flavors that are already present within our foods.
- Fat replacers give the expected texture of a creamy feeling in the foods with reduced fat.
- Nutrients replace our lost vitamins and minerals in the processed foods that remove them. They also add nutrients to something that may be lacking in our diet.
- Emulsifiers are the ingredients which give a smooth mixing of other ingredients and prevent them from separating.
- Stabilizers and thickeners are used to produce a uniform texture and improve the taste.
- pH control agents and acidulants are for controlling the acidity and the alkalinity for the prevention of spoilage.
- Leavening agents are used to promote baked goods rising during cooking.
- Anti-caking agents keep the powdered foods free-flowing and prevent the absorption of moisture.
- Humectants are used to retain the moisture in foods.
- Yeast nutrients are for the promotion of yeast growth.
- Dough strengtheners and conditioners are the ingredients that are for the production of more stable dough.
- Firming agents are for maintaining crispness and firmness.
- Enzyme preparations are for modifying protein, polysaccharides and fats.
- Gases are the last nutrient type to know. These are for serving as propellants, aerates, or creating carbonation.
Dietary Supplement Definition (and Dietary Ingredient, too)
Dietary Supplement in the U.S. means:
Some product besides tobacco that intends to supplement our diet by containing one or more of these:
- Some vitamin
- Some mineral
- Some herb or botanical item
- Some amino acid
Some dietary substance to be used by a man for supplementation of the diet through increases in the total dietary intake
Some concentrate, metabolite, extract, constituent, or a combination of the other mentioned ingredients.
Some product that:
- Is intended to be ingested in a form in the previous section
- Is not represented for use as a standard food or sole meal item
- Is labeled as a dietary supplement
- Include one article approved as a new drug
- Include anything approved as a new drug and certified as an antibiotic.
Dietary supplement in Canada essentially means:
A plant or a plant material, an alga, a bacterium, a fungus, or some non-human animal material.
An extract or isolated substance described in the above, the primary structure molecularly is identical to that which it had prior to isolation or extraction.
Any of these vitamins:
- Biotin, folate, niacin, pantothenic acid, riboflavin, vitamin A, D, C, E, B6, and B12.
- An amino acid
- An essential fatty acid
- A synthetic copy of some substance defined above
- Some mineral
- Some probiotic
Macronutrients: Meeting Energy and Growth Requirements
These are the nutrients that are needed every day in large quantities like in ounces or grams. These are going to be the carbs, fats, and the proteins we take in. this also happens to include water. Macronutrients are vital for giving the body energy supplies and being the building blocks that are needed for repair and growth.
Protein is one of the nutrients that is going to be giving calories to the body. it is essential and it serves to build many of the structures in the body like blood, muscle, and our skin. It gives us four calories worth of energy per every gram and we find this inside of main sources like beans, dairy, nuts, chicken, tofu, and many more. Protein is made up of the amino acids, and nine of those are going to be essential amino acids. So, they are unable to be synthesized within the body. the protein quality is determined by the makeup of amino acids relative to the requirements of humans. These requirements are based on our need for growth, maintenance, and also for repair. Protein quality is found based on the acid composition and the digestibility of the amino acids.
Fat is one of the major sources of energy for our diets. Fats help us to absorb the vitamins that are soluble only in fat. These are vitamins A, D, E, and K. Some fats will raise our blood cholesterol levels and thus increase our risk for things like heart disease. Other fats are combos of mono and polyunsaturated fats.
Energy expenditure is the amount of energy that we use in our body, and it is measured in calories. We expend these calories for breathing, sending blood through vessels, digesting foods, maintaining our posture, and staying physically active.
Carbohydrates are going to be the main source of energy. They represent four calories per gram, and they are used in the form of glucose.
Alcohol is one macronutrient we do not really mention, as it is not essential. But, it is taken in by many people in big quantities like other macronutrients, and it still counts. These are going to be referred to as empty calories for us.
Fat has the greatest amount of energy per gram by far in the macronutrients. We used to simply assume that all calories are metabolized in the same way, but that is not true. The macronutrients vary greatly in their calories and if not calories, then they still vary based on what it takes to actually digest them (carbs and protein have the same calories per gram).
Protein is going to be a nutrient that is spared for the purpose of being used as energy, due to its many roles in the body that cannot be filled without it. It is an absolute last resort for us to use. The body instead prefers to use the carbs and fats first, in that order also.
Thermogenesis is the process where the body generates heat, also energy, through increases in the rate of metabolism above the normal levels. The thermogenic response would then be the rise in that metabolic rate. The metabolic rate is the total caloric expenditure per day.
We have several types of carbs to ingest, and they supply the body with varying supplies of energy. This is based on the speed at which they get to the bloodstream.
Constant intake in the proteins and other macronutrients is needed for optimal nutrition. The actual makeup of these nutrients will vary based on the time of your training, your meals, and resting times. We term this as the macronutrient modulation, or the practice of varying the ratios in the macronutrients we get in the diet for meeting specific metabolic needs for enhancing performance.
One example can be during activity. If we are training for an hour or more, we take in water or some hypotonic beverage filled with carbs and electrolytes in order to prevent our glycogen from depleting.
Water and Electrolytes
Water is absolutely essential for life to go on. It does not provide anything in terms of calories or nutrition.
Water has always been seen as quite important, but research shows that keeping the optimum levels is important for staying at peak performance.
The electrolyte balance is something to keep a handle on. This is the ratio of chloride, potassium, sodium, and other electrolytes within the body.
Micronutrients: Metabolic Cofactors
This is an even more diverse group than the macronutrients. They are going to be measured in tiny quantities like milligrams and micrograms. They do not provide in significant calories, but instead will act as cofactors in the makeup of biomolecules and perform many structural roles, function as electrolytes, and function as enzymes for the body.
Vitamins are the organic compounds that are needed for growth and maintaining our health. We classify these into fat and water soluble vitamins. The fat soluble vitamins are the vitamins A, D, E, and K, and they tend to store in the body’s fat tissues. The water soluble vitamins include the Vitamin C and all the b vitamins. These vitamins are not used for the production of energy, but they do often have roles in the process itself.
Mineral nutrients are inorganic nutrients that are found in the body and make up around 4 percent of our weight. They ae going to be needed for the structures of the body and the many metabolic processes.
Foods have macronutrients and micronutrients in many different combinations and amounts. Many things are not found in some foods. So, balancing your diet and varying the foods we take in is of high importance.
Bioavailability is the ability of some ingested nutrient to cross from the digestive tract and into the bloodstream and then into the cells to be used.
The Limiting Nutrient Concept
More than 90 percent of the nutrients in our food are absorbed into the body, but just having one nutrient absent from the diet can limit the absorption or utilization of the others severely.
This is a catchall term that is about the substances and training techniques that enhance athletic performance. They are dietary or non-dietary and may also include supplements and mental strategies to use. So, it really does include a lot.
It combines the words nutrition with the word pharmaceutical. This is seen as a substance that is food or at least partly food, medial food, or some dietary supplement and gives medical or health benefits like the prevention of disease or the treatment of such diseases.
This may be a recent term, but it has been commonplace for thousands of years to treat disease.
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Research on Nutrients
The majority of research has historically focused on deficiencies in nutrients, nutritional care for certain disorders, and also on clinical nutrition.
There are many opportunities for finding new things in the realm of sports nutrition.
A main factor of food safety is that the foo, ingredients for the food, and the dietary ingredients are found to be safe for consumption in humans. The next factor considered is that the transportation, processing, manufacturing, packing and storing is done well and prevents contamination of bad things like pathogens. A last major deciding factor is in the store, restaurant, and at home from cooking and handling.
This is an abbreviation for generally recognized as safe.
Speaking historically, we see a major focus on FDA laws and regulations on the prevention of adulteration of the foods. Simply, this is substances that are of harm to your health.
This is simple when looking at it for what it is. Simply, the branding on any products needs to be right. But it becomes more complicated than adulteration when you look at the laws and regulations and mix that with the many ways mistakes can happen when branding.
Food Allergy and Intolerance
These can range from just irritating to some kind of life-threatening allergy. These adverse reactions involve the immune system.
Some symptoms of food allergies are:
- Hives, itching, and rashes
- Swelling in your lips, face, tongue, or the throat
- Wheezing, congestion, and other problems with breathing
- Pain in the abdomen, diarrhea, vomiting
- Dizziness, fainting, or feelings of lightheadedness
- Swelling of the throat or other air passages
- Shock and a severe drop in your blood pressure
- Raid pulse that is also irregular
- Loss of consciousness
Some major food allergens are:
- Milk, eggs, peanuts, tree nuts, fish, shellfish, wheat, and soybeans
This is bovine spongiform encephalopathy. It is thought to come from a disease that causes prions.
Genetically Engineered Foods
These will be the foods that are engineered plants, and there is tons of information that could be said for these foods.
This is a mixture of proteins in some grains like wheat. There are some issues with gluten and the diets of some people intolerant of it.
About 48 million people get sick from some pathogen from food every year. The most common is going to be coming from norovirus and the bacteria salmonella.