Chap 3

Question 1

what is a nutrient ?

Answer 1

its a compound that provides a needed function in the body

Question 2

what is a macronutrient ?

Answer 2

its a nutrient that the body needs in larger amount

Question 3

what is a micronutrient ?

Answer 3

its an important nutrient that the body needs only in smaller amounts.

Question 4

what are carbohydrates ? and examples?

Answer 4

theyre made up of hydrated carbon.
- whole-wheat bread , oatmeal, rice, sugary snacks/drinks and pasta

Question 5

what is protein?

Answer 5

they are comprised of carbon, hydrogen and oxygen while containing nitrogen.
example : nuts, legumes, beans, skim milk, egg whites and meat

Question 6

what are lipids?

Answer 6

are comprised of carbon, hydrogen and oxygen,
example: oils, butter and egg yolks

Question 7

what about water?

Answer 7

its the only one that doesnt provide energy

Question 8

what are vitamins ?

Answer 8

they are essential compounds for a normal physiologic process in the body

Question 9

what are calories?

Answer 9

they are used to measure food energy. and they are determined by putting food into a bomb calorimeter and determining the energy output, energy= measurement of heat produced.

Question 10

what is the amount of calories obtained from nutrients?

Answer 10

carbohydrates= 4 kcal
protein= 4 kcal
Lipids= 9 kcal

Question 11

what is the point of knowing the number of calories of each nutrient?

Answer 11

it allows a person to calculate/estimate the amount of calories contained in any food consumed.

Question 12

what does calories intake depend on?

Answer 12

• genetic makeup
• weight
• body composition
• daily activity
• training programme

Question 13

what are the steps to estimate the number of calories you need daily ?

Answer 13

1) Estimate you BMR or basal metabolic rate.
weight x 22 or 24
22 calories for every kg for women and 24 for men
they are the calories burned at rest

2) Work out your physical activity level (PAL)
1.2 –> mainly sitting
1.3–> fairly active (walking and exercise)
1.4 –> moderate (exercise 2-3x weekly)
1.5 –> active ( hard more than 3x weekly)
1.7 –> very active (exercise hard daily)

3) Multiply you BMR by your PAL
daily calories needs = BMR x PAL

Question 14

how does Carbohydrates intake affect your exercise?

Answer 14

• its an important fuel for exercise
• its stored as glycogen in your liver and muscles , and must be restocked each day.
• The purpose of the one in the the liver is to maintain steady blood sugar levels. when the glucose level dips, the one in your liver breaks down to release glucose into bloodstream.
• the purpose of muscle glycogen is to fuel physical activity.
• moderate duration and low intensity training.: 5-7 g per kg of body weight
  `moderate-heavy endurance training : 7-10g per kg body weight
  training > 4hrs / day: 10g or more per kg body weight per day
• to promote post-exercise recovery : 1g per kg BW /hr during the 1st hours following exercise.
  when recovery is 24 hrs or > intake is less critical
  -ex > 60 mins : 20-60g carbs per hr
  it will help maintain your blood glucose level, delay fatigue and increase your endurance.
• examples of food source : sports drinks, energy gels , energy bars, bananas , fruit bars, cereal or breakfast bars

Question 15

Protein for exercise?

Answer 15

• they are made up of amino acids, which form the building blocks for new tissues and the repair of body cells. They are also used for making enzymes, hormones and antibodies.
• Athletes have higher protein requirements than non active people: 1.2g - 1.7g/ day or 84-119g for a 70kg person,
• a sedentary person: 0.75g daily
• extra protein doesn’t lead to muscle growth its the stimulation of muscle tissue through exercise
• Excess protein is broken down into urea and fuel, which can be used for energy or stored as far if calorie exceeds your output.
• carbs and protein eaten together immediately after exercise enhances recovery and promotes muscle building.

Question 16

Fat for exercise ?

Answer 16

• some fat is essential, because it makes up the structure of all cell membranes ,brain tissue, nerve sheaths, bone marrow, and is a cushion for ur organs.
• in food it provides essential fatty acids and fat soluble vitamins
• 20-33% of calories in ur diet should come from fat.
• saturated and trans fat should be min < 10%
• Omega3 is beneficial for athletes : it increases delivery of oxygen to muscles, improve endurance, speed recovery, reduce inflammation and joint stiffness.

Question 17

Fiber for for exercise ?

Answer 17

Fiber is indigestible matter that survives digestion in the small intestine and reaches the large intestine.
there are 3 major fiber classes:
1. Dietary fiber : it has both non digestible carbs and lignin , its intact in plants
2. Functional fiber: has only non digestible carbs and can be isolated. they can be from plants or animals and has benefits
3. Total Fiber: has both dietary and functional fiber

Question 18

vitamins for exercise ?

Answer 18

• they are organic compounds found in food
• they are involved in processes like : mineral and bone metabolism, cell and tissue growth
• vitamins can be fat-soluble or water soluble
• fat-soluble vitamins : A,D,E ,K.
  they are carried in lipids, so they can accumulate in the lipids stored in the body
• excess vitamins = hypervitaminosis
  Water -soluble : 8 vitamins B and vitamin C
  they are absorbed with water. they move easily through bodily fluids so they dont get stored in the body. if there is excess they come out in urine.
• hypervitaminosis can occur in excess of vitamin supplements stored in the skeleton

Question 19

Minerals

Answer 19

• they are inorganic compounds that work with other nutrients to ensure the body functions properly, they can only come from diet.
• the minerals that the body requires in moderate quantities are: potassium, sodium, calcium, phosphorus, magnesium and chloride.
• the most common ones are: calcium and phosphorous. they are stored in the skeleton and are necessary for the hardening of bones.
• minerals can also be consumed in toxic quantities, a healthy will contain all necessary minerals so there is no need for supplements.

Question 20

water

Answer 20

• we should be hydrated before starting training and minimize dehydration
• dehydration = reduced endurance strength and heat related illness. so no more than 2% loss
• it is recommended to match fluids intake to fluid losses
• its not recommended to overhydrate before and during exercise = dilutes blood and sodium level falls
• sport drinks are recommended during intense exercise lasting more than 60 minutes because they contain sodium which will promote water retention and prevent hyponatremia.

Question 21

what is the point of nutrition for fitness

Answer 21

diet affects performance . a well planned eating strategy will support any training programme , they promote efficient recovery between workouts, reduce the risk of illness or overtraining. it will vary from one person to another.

Question 22

why is nutrition needed before training ?

Answer 22

how much u consume before exercise will affect how much energy you’ll have for training and the performance and how much fat is burned.

Question 23

why do we eat before training?

Answer 23

the main reason is to stabilize blood sugar levels during exercise.
it also minimized hunger and risks such as stitch and low blood sugar levels.
280-350g for a 70kg person

Question 24

should we train on empty stomach ?

Answer 24

its not advisable to improve strength , endurance or performance.
1 we will feel unmotivated
2. the brain wont be getting enough fuel you’ll feel faint, lose concentration and risk injury.
3. you’ll fatigue early because muscle glycogen and blood sugar level dip

Question 25

how much to eat before training ?

Answer 25

the exact amount depends on body weight and durationa nd intensity of the workout.
70g for short workouts and 400 for longer

Question 26

when to eat before training ?

Answer 26

you should have a meal 2 to 4 hours before a workout

Question 27

what are the best foods to eat just before a workout?

Answer 27

slow burning foods(GI foods)
it helps with sparing muscle glycogen and avoid low blood sugar levels
- low kind: fruit and yogurt
- high kind: baked potato with cheese

Question 28

why drink before training ?

Answer 28

to avoid dehydration which leads to fatigue which puts extra stress in the heart and lungs. it is recommended to drink throughout the day and not in one go, because it promotes fluid loss.
its recommended to drink2 -4 glasses of water during 2-3 hours before workout and not in one go.

Question 29

what is the benefit from nutrition?

Answer 29

if exercise is longer than 60 minutes you will benefit from additional carbs.
during exercise it improves performance. the amount is also important for its contribution to energy expenditure and sparing of liver glycogen.
it suggested that the max carbs intake during exercise should bot exceed 60 g/h.
carbs can be consumed in form of energy drinks and bars. they should drink it throughout exercise.
the ideal energy drink replacement should have relatively:
- low carbs content of between 40 to 80 g/l
- sodium of between 400-1200

Question 30

what is the benefit from nutrition after exercise ?

Answer 30

the goal is to refuel after exercise because the body will recover quickly otherwise muscle tissue will be broken down.
the aim to rebuild fuel stores and repair the damages

Question 31

drinking after exercise

Answer 31

you should drink right after finishing exercise and a good enough amount which is around 750ml. 500 ml the 1st 30 min and then keep sipping.
Plain water and a carbs snack is a good choice if u exercised for < 1hr
for longer a carbs drink if better 6 g
other: fruit juice diluted dont drink alchohol.

Question 32

when to eat or drink post workout?

Answer 32

you should consume food or drink right away because the enzymes are still very active then , ideally within 30 mins and no longer than 2 hr