Review
The sum of all of the chemical reactions in your body (includes all of the reactions by which the body obtains and expends the energy from food)
What is BMR?
Basal Metabolic Rate - this is the amount of energy you burn without any physical activity. BMR accounts for the majority of energy used throughout the day (50-65%) Physical activity accounts for 25-50%.
__- __ hours before any exercise, it is best to eat__________.
2-4. complex carbohydrates. They break down slowly and provide long-lasting energy.
Name at least 4 examples of complex carbs.
How many calories are in1 slice of pepperoni pizza and which macronutrients are in it.
330 calories, lipids in the cheese and pepperoni (a small amount of protein in the cheese), and carbs in the crust.
Review: What are the three energy-yielding molecules? (macronutrients)
Carbohydrates, fats (lipids), and proteins
What does energy balance mean?
Consuming an amount of energy equal to that which you are expending.
Eat ________ and _________ within 1 hour after your workout for optimal muscle repair and to prevent a "crash" or hypoglycemic incident.
Protein and carbohydrates
What is a serving of pasta, how many calories does it contain, and which macronutrient is in it?
2oz, 220 calories, carbohydrate
How many calories are in 1 Medium Milkshake and which macronutrients are in it?
610 calories, some protein and fat from the dairy, but primarily carbs from the added sugar
Carbohydrates break down into this molecule which every cell uses for energy.
Glucose
What is the average calorie requirement for most people of average size, weight, and age?
2,000
Why should you avoid saturated fats and too much protein before exercising?
Because these types of fuels digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles. You need oxygen, especially for long-sustained exercises like a soccer or basketball game.
How many calories are in a small Ceasar Salad and which macronutrient is most prominent?
470 Calories - lipids
How many calories are in an average granola bar and what macronutrient does it contain?
200 calories, carbs (can be complex, simple, or both depending on the ingredients) A bar containing complex carbs will also contain more fiber and will keep you full longer.
Lipids break down into these molecules, which can not be converted into glucose.
Glycerol and fatty acids
Carbohydrates should account for what percentage of your daily energy intake?
45-65%
What is the number one thing you should consume before, during, and after a workout?
Water. Not only for hydration but also to flush out toxins/lactic acid and replenish nutrients.
How many calories are in 1 Banana and which macronutrient is in it.
110 calories - carbohydrate
How many calories are in the average Cheeseburger (including a bun, cheese, and ketchup) and which macronutrients does it contain?
800 calories - all of them - protein and fat in the burger and cheese, carbs in the bun, simple carbs in the ketchup
Proteins are broken down into these molecules, which can be converted into glucose.
Amino Acids
Protein should account for what percent of your daily energy intake?
10-35% (fat should account for the rest)
How much moderate to vigorous activity should you do every day?
At least 1 hour
What is a serving of graham crackers, how many calories does it contain, and which macronutrient is in it?
2 Graham Crackers, 130 calories, carbohydrates (mostly simple carbs from processed flour and added sugar)
How many calories are in a medium French Fry and what macronutrients are in them?
365, carbs from the potatoes and fat from the oil.