NUTRITION GLOSSARY

A class of bioactive plant compounds—such as withanolides in ashwagandha—that modulate the hypothalamic-pituitary-adrenal axis, helping the body resist physiological stress and improve recovery capacity.

The organic building blocks of proteins. Nine of these are "essential" and must be obtained from food (e.g., pasture-raised eggs, wild salmon) because the body cannot synthesize them.

The metabolic state of building or repairing muscle tissue. Triggered by adequate protein intake, resistance training, and low systemic stress.

Compounds that inhibit oxidation, neutralising free radicals that cause cellular damage. Found in high concentrations in wild blueberries and turmeric.

A natural cellular self-clearing process where the body breaks down and recycles damaged proteins and cellular components. Promoted by intermittent fasting.

Branched-Chain Amino Acids (leucine, isoleucine, and valine), which are critical for muscle protein synthesis and reducing workout-induced fatigue.

Soluble polysaccharide fibers found in oats and barley that form a viscous gel in the gut, slowing glucose absorption and supporting sustained energy during endurance activity.

The rate and extent to which a nutrient is absorbed and becomes available for physiological use by the body. Animal proteins generally have higher bioavailability than raw plant proteins.

The active vanilloid compound in chili peppers that binds TRPV1 receptors, increasing thermogenesis and metabolic rate while promoting endorphin release during exercise.

The body's primary source of glucose. Divided into simple sugars (fast-burning) and complex carbs (slow-burning, like sweet potatoes or sprouted oats).

The metabolic state of breaking down complex molecules into simpler ones, often resulting in muscle tissue loss during extreme calorie deficits or chronic stress.

An essential nutrient found in high amounts in pasture-raised egg yolks that supports cognitive function, neurotransmitter synthesis, and liver health.

An eating pattern aligned to the body's 24-hour circadian clock, concentrating caloric intake during daylight hours when insulin sensitivity and digestive enzyme output peak.

The most abundant structural protein in connective tissue, composed primarily of glycine, proline, and hydroxyproline. Supplemental collagen peptides support tendon, ligament, and joint integrity under athletic load.

A primary stress hormone that, when chronically elevated, blocks muscle synthesis, impairs digestion, and promotes visceral fat storage.

A high-energy phosphagen stored in skeletal muscle that rapidly regenerates ATP during short-burst, high-intensity efforts such as sprints and heavy lifts.

Delayed Onset Muscle Soreness, the micro-inflammatory response peaking 24–72 hours after eccentric-heavy training. Driven by mechanical disruption of sarcomeres and subsequent neutrophil infiltration.

Epigallocatechin gallate, a catechin polyphenol concentrated in green tea that inhibits catechol-O-methyltransferase, prolonging norepinephrine signaling to increase fat oxidation during exercise.

Minerals (sodium, potassium, magnesium) that carry electrical charges. Essential for muscle contractions, nervous system function, and intracellular hydration.

Linoleic acid (omega-6) and alpha-linolenic acid (omega-3) are polyunsaturated fats the body cannot synthesize. They serve as precursors to eicosanoids that regulate inflammation and vascular tone.

Abstaining from caloric intake for a set period. Upregulates growth hormone, increases insulin sensitivity, and triggers cellular repair mechanisms.

Foods processed via microbial activity (e.g., kefir, sauerkraut), rich in probiotics that support gut microflora and nutrient absorption.

A diverse group of plant polyphenolic metabolites—including anthocyanins in blueberries—that reduce exercise-induced oxidative stress and improve endothelial nitric oxide production.

Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols—short-chain carbohydrates that can trigger osmotic diarrhea and bloating in sensitive athletes when consumed pre-training.

A hepatic metabolic pathway that synthesizes glucose from non-carbohydrate substrates such as lactate, glycerol, and glucogenic amino acids during prolonged fasting or exhaustive exercise.

A relative ranking of how quickly carbohydrates increase blood glucose levels. Lower glycemic index carbs provide sustained, non-spiking energy.

The storage form of glucose in muscle and liver tissue. Crucial for supplying explosive energy during high-intensity athletic performance.

The complex ecosystem of trillions of microbes residing in the digestive tract, responsible for producing vitamins, managing immune response, and extracting nutrients.

Hydrochloric acid secreted by parietal cells in the stomach, essential for denaturing dietary proteins and activating pepsinogen into pepsin for efficient protein digestion.

A condition caused by diamine oxidase (DAO) enzyme insufficiency, leading to excess histamine accumulation from fermented or aged foods and manifesting as GI distress, headaches, or skin flushing.

How responsive cells are to insulin. High sensitivity allows glucose to enter cells efficiently, reducing fat storage and improving muscle fueling.

A metabolic state where the liver converts fats into ketones to use as energy when glycogen stores are depleted.

A hormone produced by fat cells that regulates energy balance by inhibiting hunger, signaling the brain that the body has sufficient energy reserves.

The minimum leucine dose (approximately 2.5–3 g per meal) required to maximally stimulate the mTOR pathway and initiate skeletal muscle protein synthesis.

Dietary fats, vital for hormone production, brain health, and joint lubrication. Sources include wild salmon, avocados, and pasture-raised eggs.

The ability of mitochondria to efficiently switch between oxidizing carbohydrates and fatty acids based on substrate availability, exercise intensity, and hormonal signaling.

The species richness and evenness of gut microbial communities. Greater diversity correlates with improved nutrient extraction, immune resilience, and reduced systemic inflammation in athletes.

The mammalian target of rapamycin. The primary cellular pathway that regulates protein synthesis and muscle hypertrophy, triggered by leucine and lifting.

Naturally occurring compounds in beetroot juice that convert to nitric oxide, dilating blood vessels and improving oxygen delivery to working muscles.

The difference between dietary nitrogen intake (from protein) and nitrogen excretion. A positive nitrogen balance is required for net muscle protein accretion during training phases.

Essential polyunsaturated fatty acids (EPA/DHA) that act as powerful anti-inflammatories and compose brain cell membranes. Sourced from wild salmon.

Bioactive non-essential plant compounds—including carotenoids, glucosinolates, and flavonoids—that modulate detoxification enzymes, reduce oxidative damage, and support recovery.

A broad class of phenolic secondary metabolites found in fruits, tea, and dark chocolate that exert antioxidant, anti-inflammatory, and prebiotic effects beneficial for post-exercise recovery.

Live beneficial bacteria that colonize the digestive tract and strengthen the gut microbiome, found in abundance in fermented kefir.

The ratio of protein content relative to total calories. High protein density foods maximize muscle repair while managing energy intake.

A planned temporary increase in caloric intake (predominantly carbohydrates) to restore leptin, fill glycogen, and kickstart metabolic rate.

A type of starch that escapes small-intestine digestion and ferments in the colon, producing short-chain fatty acids like butyrate that fuel colonocytes and improve insulin sensitivity.

A measure of how effectively a food suppresses hunger relative to its caloric content. High-satiety foods like eggs reduce total energy intake, aiding body composition goals.

A trace mineral and essential cofactor for glutathione peroxidase, a key antioxidant enzyme that protects muscle cell membranes from exercise-induced lipid peroxidation.

The practice of germinating grains or seeds (e.g. sprouted oats) before consumption, neutralizing anti-nutrients like phytic acid to improve digestibility.

An isothiocyanate derived from glucoraphanin in cruciferous vegetables that activates the Nrf2 pathway, upregulating the body's endogenous antioxidant and phase-II detoxification enzymes.

The disproportionately high energy cost of digesting protein compared to fats or carbohydrates, making high-protein foods metabolically favorable for lean mass retention during caloric deficits.

The energy expended by the body to digest, absorb, and process nutrients. Protein has the highest TEF, burning up to 30% of its caloric value during digestion.

Dietary strategies—particularly dietary nitrate from beetroot juice—that enhance maximal oxygen uptake by improving mitochondrial efficiency and reducing the oxygen cost of submaximal exercise.

Water stored inside muscle cells, crucial for hydration, muscle volume, and electrolyte exchange. Facilitated by sodium, potassium, and creatine.