Carbohydrates
What is the primary function of carbohydrates in the body?
Energy production
What are the building blocks of proteins?
Amino acids
Name one function of fats in the body.
Hormone regulation, long-term energy storage, vitamin absorption
What is the best time to consume carbohydrates for optimal performance?
Before and after workouts
Which macronutrient is the most energy-dense?
Fat, at 9 kcal per gram
What is the stored form of carbohydrates in the muscles and liver?
Glycogen
What is the recommended protein intake for an athlete looking to gain muscle?
1.6-2.2g per kg of body weight
What is the difference between saturated and unsaturated fats?
Saturated fats are solid at room temp; unsaturated fats are liquid at room temp
Why is protein intake important after a workout?
It helps muscle repair and growth
What happens if someone eats a high-protein, low-carb diet for too long?
Possible fatigue, loss of glycogen stores, reduced endurance performance
Name one simple carbohydrate and one complex carbohydrate.
Simple - fruit, honey; Complex - whole grains, sweet potatoes
What is the difference between complete and incomplete proteins?
Complete proteins contain all 9 essential amino acids; incomplete proteins do not
Why are omega-3 fatty acids important for athletes?
They help reduce inflammation and support brain function
What type of carbohydrate is best for a pre-workout meal?
Fast-digesting carbs like fruit, rice, or oatmeal
Which macronutrient is essential for survival?
All three—carbohydrates, proteins, and fats—are essential in different amounts
Which type of exercise relies most on carbohydrates for energy?
High-intensity training
Give an example of a plant-based protein source that contains all essential amino acids.
Quinoa or soy
What happens if an athlete consumes too little fat?
Hormonal imbalances, poor recovery, and lack of essential fatty acids
How does macronutrient intake change on a rest day vs. a training day?
Lower carb intake on rest days, steady protein and fat intake
How does fiber impact digestion and blood sugar levels?
Slows digestion, promotes gut health, stabilizes blood sugar
Why do marathon runners ‘carb-load’ before a race?
To maximize glycogen stores for sustained energy use
What happens to excess protein in the body?
It is either converted to energy or excreted as waste; it is not stored like fat or carbohydrates
What type of fat should be avoided as much as possible?
Trans fats, found in processed and fried foods
What is the anabolic window, and is it necessary to eat protein immediately after a workout?
It refers to the period after exercise when muscle repair occurs; total daily protein intake is more important than immediate intake
If a client is wanting to lose fat and maintain muscle, what dietary adjustments could they make?
Increase protein intake and decrease carbs and fats