3.1 Nutrition

Question 1

Macronutrients

Answer 1

Nutrients needed in large amounts
Mainly needed for energy
Carbohydrate, protein, lipid (fat), water

Question 2

Examples of carbohydrate sources

Answer 2

Cereals, wheat (bread), potato, pasta, rice

Question 3

Functions of carbohydrates

Answer 3

Fuel, energy storage, cell membrane, DNA, RNA

Question 4

Examples of protein sources

Answer 4

Meat, fish, dairy

Question 5

Functions of proteins

Answer 5

Structure, transport, communication, enzymes, protection, fuel

Question 6

Examples of fat sources

Answer 6

Eggs, nuts, meat

Question 7

Functions of fats

Answer 7

Fuel, energy storage, cell membrane, hormones, precursor of bile acid

Question 8

Examples of water sources

Answer 8

Beverage, fruit, vegetables

Question 9

Functions of water

Answer 9

Medium for biochemical reactions, transport, thermoregulation, excretion, lubrication

Question 10

Micronutrients

Answer 10

Nutrients needed in small amounts
Mainly needed for overall health
Vitamin, mineral + trace elements, fibre

Question 11

Examples of vitamin sources

Answer 11

Fruit, vegetables

Question 12

Functions of vitamins

Answer 12

Energy release from macronutrients, metabolism, bone health, blood health, immune function, eyesight

Question 13

Examples of mineral + trace element sources

Answer 13

Meat, milk, fish, diary, salt, fruit

Question 14

Functions of minerals + trace elements

Answer 14

Mineralisation of bones + teeth, blood oxygen transport, muscle function

Question 15

Examples of fibre

Answer 15

Vegetables, fruit, beans, grain

Question 16

Functions of fibre

Answer 16

Adds bulk to diet, aids digestion, prevents constipation

Question 17

Glucose molecule

Answer 17

Carbon, hydrogen, oxygen 1:2:1 ratio

C6H12O6

Question 18

Condensation reaction in glucose molecules

Answer 18

Mono + mono/di/poly = di/ply + water

Glucose molecules can combine to form disaccharides & polysaccharides through the condensation reaction
Condensation reaction: Linking of a monosaccharide, disaccharide or polysaccharide by the removal of a water molecule

Question 19

Composition of triacylglycerol

Answer 19

Glycerol (alcohol with 3 hydroxyl groups [OC] + 3 fatty acids (long chain hydrocarbons [HC] with a carboxyl group [COOH] at the end)

Condensation reaction links them together
Occurs between one of the OH groups of the glycerol, and the COOH group of the fatty acid.
This produces one molecule of water.

Question 20

Saturated fatty acids

Answer 20

Have no double bonds between individual carbon atoms of the fatty acid chain

Originate from animal sources
e.g. mean, poultry, full-fat dairy products
Also originate from topical oils
e.g. palm, coconut oils

Question 21

Unsaturated fatty acids

Answer 21

Have one or more double bonds between carbon atoms within the fatty acid chain
Originate from plant-based foods
e.g. olive oil, olives, avocado, peanuts, cashew nuts, canola oil, sunflower oil, rapeseed

Question 22

Protein molecule

Answer 22

Carbon, hydrogen, oxygen, nitrogen (CHON)

Question 23

Essential amino acids

Answer 23

Can not be synthesised by the human body

Must be obtained from the diet

Question 24

Non-essential amino acids

Answer 24

Can be synthesised by the human body

Question 25

Healthy balanced diet

Answer 25

A diet that contains adequate amounts of all the necessary nutrients (macro + micro) required for healthy growth and activity

Question 26

Recommendations of a healthy balanced diet

Answer 26

Carbs: 45-65%
Proteins: 10-35%
Lipids: 20-35%
Monounsaturated: 25g
Salts:

Question 27

Approximate energy content of carbs, proteins & lipids

Answer 27

Carbs: 1760kJ
Proteins: 1720kJ
Fats: 4000kJ

Question 28

Recommended energy distribution of macros between endurance athletes and non-athletes

Answer 28

During prolonged, aerobic exercise, energy is provided by muscle glycogen stores
Glycogen stores directly depend on the amount of carbs ingested
Carbs play a crucial role in athletic performance due the the energy used

Carb intake = higher:
Athlete replenishes glycogen energy stores & reduces risk of rapid fatigue + decline in performance

Protein + fat = slightly higher:
Fat is used once glycogen stores are depleted
Prolonged exercised can degrade muscle
Amino acids are needed during recovery phase