3.1 Nutrition

Question 1

List the macro and micronutrients

Answer 1

Macro: lipid (fat), carbohydrate, water, protein

Micro: Vitamins and minerals

Question 2

Function of Carbohydrates

Answer 2

Body’s main energy source

Yields 75% energy requirements

Question 3

Function of Proteins

Answer 3

Structure: bones, muscle
Transport: receptors, hormones
Enzymes: digestion, metabolic pathways
Protection: antibodies, mucus

Question 4

Function of Water

Answer 4

Transporting nutrients, oxygen, and hormones to cells, and carrying away waste products

Question 5

Function of Fibre

Answer 5

Supports structure for leaves, stems and plants

Normalizes bowel movements
Helps control blood sugar levels.
Aids in achieving healthy weight

Question 6

Function of Vitamins

Answer 6

Helping to fight infection, wound healing, making our bones strong and regulating hormones

Question 7

Function of Minerals

Answer 7

Keeping your bones, muscles, heart, and brain working properly

Question 8

Chemical formula of Glucose molecule

Answer 8

C, H, O (1:2:1 ratio)

Question 9

Identify a diagram representing the basic structure of a glucose molecule

Answer 9

hexose shape

CH2OH on carbon 5’

OH groups on bottom of 1’ and 4’ carbon

Question 10

Explain how glucose molecules can combine to form disaccharides and polysaccharides

Answer 10

Condensation reaction

The linking of a monosaccharide, disaccharide or polysaccharide by the removal of a water molecule.

Question 11

State the chemical composition of a tryglycerol

Answer 11

1 glycerol
3 fatty acids

Question 12

Distinguish between saturated and unsaturated fatty acids

Answer 12

Saturated:
- no double bonds between individual carbon atoms on the fatty acid chain.
- originate from animal sources: meat, poultry, full-fat dairy products, tropical oils (coconut, palm)

Unsaturated:
- double bond(s) between carbon atoms within fatty acid chain.
- originate from plant-based foods: olive oil, canola oil, cashews, avocado, peanuts, sunflower oil.

Question 13

State chemical formula of a protein molecule

Answer 13

C, H, O, N

Question 14

Distinguish between Essential and Non-essential amino acids

Answer 14

Essential: cannot be synthesized by the body, must be consumed/obtained by diet.
Non-essential: body synthesizes

Question 15

Describe current Carbohydrate intake recommendations for various intensities of exercise/lifestyle

Answer 15

Carbohydrate Recommendations:

Light, low intesity: 3-5g/kg BM

Moderate, 1hr/day: 5-7g/kg BM

High, 1-3hr/day: 6-10g/kg BM

Very high, 4-5 hr/day: 8-13g/kg BM

Question 16

Describe the current recommendations for a healthy, balanced diet

Athlete vs Non-athlete

Answer 16

Athlete = A Non Athlete = NA
% - of total energy intake

Western diet:

Carbohydrates
NA: 45-65%
A: 55-75%

Protein
NA:10-15%
A: 10-35%

Fatty/oily food
NA: 15-30%
A: 20-35%

Question 17

State approximate energy content per 100g of carbs, lipids and protein

Answer 17

Lipids: 4000kJ / 100g

Carbs: 1760kJ / 100g

Protein: 1720kJ / 100g

Question 18

Discuss how the recommended energy distribution of dietary macronutrients differs between endurance athletes and non-athletes

Answer 18

Carbohydrates: Endurance athletes need 55-70% of their energy from carbohydrates to support high energy demands and glycogen stores, while non-athletes typically consume 45-65% of their calories from carbs.

Proteins: Endurance athletes require more protein (1.2-1.4 grams per kg of body weight) for muscle repair and recovery, compared to non-athletes who need about 0.8 grams per kg.

Fats: Endurance athletes may consume 20-30% of their calories from fats for sustained energy during long workouts, whereas non-athletes generally have a fat intake of 20-35% of total calories.

Energy Timing: Athletes often focus on nutrient timing, consuming specific macronutrients around workouts to optimize performance and recovery, while non-athletes follow a more generalized macronutrient distribution without precise timing