nutrition terms. 44 terms, defined.
Energy balance, macronutrients and micronutrients, hydration, supplements and the diet approaches clients ask about. Every definition is cited to a page in the textbooks and research coaches trust.
B
- Basal metabolic rate (BMR)Basal metabolic rate (BMR) is the energy the body uses at complete rest to maintain basic functions such as breathing and temperature control.
- Beta-alanineBeta-alanine is an amino acid supplement that raises muscle carnosine to help buffer acid buildup during intense exercise.
- Body recompositionBody recomposition is losing fat and gaining muscle at the same time, even when body weight barely changes.
C
- CaffeineCaffeine is a central nervous system stimulant that can lower perceived effort and improve endurance, strength and muscular endurance during exercise.
- CalciumCalcium is a mineral needed to build and maintain bone and regulate muscle contraction and nerve function.
- Calorie deficitCalorie deficit is a state in which the body burns more calories than it takes in, drawing on stored energy and producing weight loss.
- Calorie surplusCalorie surplus means eating more calories than the body burns, which supports weight gain and muscle growth with resistance training.
- Carbohydrate loadingCarbohydrate loading is eating a high-carbohydrate diet before an endurance event to raise muscle glycogen stores above normal.
- CarbohydratesCarbohydrates are sugars, starches and fibers in food, and the body's primary fuel for athletic performance.
- Complete proteinComplete protein supplies all nine essential amino acids in the amounts needed to maintain lean tissue.
- CreatineCreatine is a compound stored mostly in muscle that helps regenerate ATP during short, intense efforts.
D
- DehydrationDehydration is a loss of body water, commonly assessed during exercise as a loss of 2% or more of body weight.
- Diet breakDiet break means a planned one- to two-week pause in a fat-loss diet, with calorie intake raised to maintenance before the deficit resumes.
- Dietary fatDietary fat is a macronutrient that provides about 9 calories per gram and supplies essential fatty acids the body can't make.
- Dietary fiberDietary fiber is carbohydrate in plant foods that partly resists human digestive enzymes, helping with digestion and fullness.
- Dietary proteinDietary protein is a macronutrient that supplies amino acids to repair and build body tissue and provides 4 calories per gram.
E
- ElectrolytesElectrolytes are electrically charged minerals, including sodium and potassium, that regulate fluid balance and nerve and muscle function.
- Energy availabilityEnergy availability is dietary energy left for normal body functions after exercise expenditure, per kilogram of lean mass.
- Energy balanceEnergy balance is the difference between calorie intake and calorie expenditure that determines whether body weight rises, falls or stays stable.
- Energy densityEnergy density is the number of calories in a given weight or volume of food.
- Essential amino acids (EAAs)Essential amino acids (EAAs) are the nine amino acids the body can't make and must get from food.
F
G
I
K
L
M
- MacronutrientsMacronutrients (macros) are protein, carbohydrate and fat, the nutrients needed in large amounts that supply calories.
- Maintenance caloriesMaintenance calories are the daily calorie intake that keeps body weight stable and provides a baseline for a calorie deficit or surplus.
- Metabolic adaptationMetabolic adaptation is the drop in energy expenditure during a diet beyond what the weight lost would explain.
- MicronutrientsMicronutrients are vitamins and minerals the body needs in small amounts for health and normal function.
N
- Non-exercise activity thermogenesis (NEAT)Non-exercise activity thermogenesis (NEAT) is the energy burned through everyday movement that isn't exercise, such as fidgeting and walking.
- Nutrient timingNutrient timing is planning when to eat protein and carbohydrate around training to support recovery, muscle growth and performance.
O
R
S
- SatietySatiety is the feeling of fullness after eating that reduces the desire to eat more.
- Sports drinksSports drinks contain water, carbohydrate and electrolytes to replace sweat losses and supply energy during prolonged exercise.
- Sweat rateSweat rate is the amount of fluid lost as sweat per hour of exercise, estimated from body weight changes, fluid intake and urine loss.
T
- Thermic effect of food (TEF)Thermic effect of food (TEF) is the energy the body spends digesting, absorbing and processing food after a meal.
- Total daily energy expenditure (TDEE)Total daily energy expenditure (TDEE) is all the energy used in 24 hours through basal metabolism, physical activity and digestion.