The Basics of Nutrition
How many kcals of energy do carbs and protein provide?
4 kcals
This molecule is the body’s "energy currency," and energy is released when one of its phosphate groups is broken off.
ATP
On a Canadian food label, for each nutrient what does the percentage indicate?
What percentage of your daily recommended intake of a substance that food provides you
This macronutrient is the most energy-dense, providing 9 kilocalories per gram.
Fats
What colour are fast twitch muscle fibres and why?
White due to low levels of myoglobin
What is the biggest flaw with BMI as a measurement tool?
It does not consider muscle mass
What is the worst type of fat you can consume and why?
Transfats due to their kinks (bends)
What energy system does a mid-distance runner use the most?
Anaerobic Glycolysis (less than 90 seconds)
On a Canadian food label, this column indicates the percentage of the recommended intake for a nutrient that a specific portion size provides.
% Daily Value (% DV)
These act as co-agents in biological processes; they do not provide energy themselves but help support metabolic reactions and extract energy from macronutrients.
Micronutrients
Why are the TWO reasons why slow-twitch fibers are better at using oxygen than fast twitch fibres?
More mitochondria and more myoglobin
Explain the domino effect of the female athlete triad
Low Energy Avail -> Disruption is Menstral Cycle -> Low Bone Mass -> Increase in Fractures
How many essential amino acids are there? Name 3 of them
There are 9 essential amino acids
What happens to muscle fibres in old age and why?
You lose fast twitch muscle fibres because you do not use them as much (use it or lose it)
What is the best way to fuel when 3, 2, and 1 hours out from competition?
3 Hours or More: Complex Meal with Carbohydrates, Protein, & Fats (+ fluids)
2 Hours: Carbohydrates & Protein (+ fluids)
Less than 1 Hour: Carbohydrates (+ fluids)