Carbohydrates
Which macronutrient do you need the most of?
Carbohydrates
How many grams per kcal of energy does protein provide?
4kcal per gram
Which is an example of healthy fat? Saturated or unsaturated?
unsaturated
What's the easiest way to monitor hydration status?
Urine color
How much kcal/gram of energy do vitamins provide?
NONE!!
What percent intake is recommended for carbohydrates?
45-65%
About what percent of your diet is recommended for protein intake?
10-35%
How many kcals per grams of energy do fats provide?
9 kcal/g
Name three signs and symptoms of dehydration
lack of concentration, early fatigue in training session, trouble tolerating heat, high perceived exertion, delayed recovery, muscle cramps, headaches, nausea, vomiting, heart rate elevated
How much kcal/gram of energy do minerals provide?
NONE!!
How many grams per kcal do carbohydrates provide?
4 kcal/g
You pee it out or it stores as fat!!
What is the recommended percent of daily intake for fats?
20-25%
Name three things that hydration does for the body
Moistens tissues, regulates body temp, lubricates joints, protects body organs and tissues, helps prevent constipation, lessens burden on kidneys and liver by flushing out waste, helps dissolve minerals deposits and makes vitamins accessible for body, carries nutrients and oxygen to cells
Which form of vitamin is best absorbed by the body?
Describe the difference between simple and complex carbohydrates?
Simple carbs (like fruit, sugar, etc.) provide quick energy
Complex carbs (like rice, starchy vegetables, etc.) provide more sustained energy)
When is protein used for energy?
Occurs abnormally when carbs and fats are unavailable (e.g. starvation)
Also occurs normally during prolonged endurance exercise
When are fats used for energy?
When carbs are depleted
Why are sports drinks often important to drink along with water during extended physical activity?
Which minerals are primarily lost in athletes during their physical activities?
How does the body convert sugars and starches to glucose for energy?
In the liver and muscles. --> When glycogen stores are full, excess carbs are stored as fat
The amount of protein you eat should match the amount of protein your body actually needs
Why are fats important?
Important for hormone production and energy storage
What happens if you drink too much water?
Hyponatremia (dilutes sodium content). Can be life threatening.
Describe the difference between fat soluble vitamins and water soluble vitamins.
Fat soluble dissolve in fat, so extra is NOT excreted (too much of some vitamins can be toxic)
Water soluble dissolve in water which means excess is excreted in urine