Chapter 15b - Nutrition Flashcards
1
Q
Recommended macronutrient balance (percentages)
A
- Carbohydrates: 55-60%
- Fats:
2
Q
Recommended protein/carb intake per kg body weight
A
- Protein: 1.2-1.7
- Carbohydrates: 3-12
3
Q
2 functions of carbohydrates in body
A
- Regulate protein/fat metabolism
- Energy source
4
Q
Examples of high, medium, low GI carbs
A
- High: Sports drinks, fries, cornflakes
- Medium: Pastry, rice, bananas, soda, ice cream
- Low: Pasta, milk, legumes, fruit, peanuts
5
Q
Effect of fat on a carbohydrate’s GI
A
Lowers slightly
6
Q
Glycemic load equation
A
GL = (GI x CHO,g) / 100
7
Q
True/false: Eating a high-GI pre-exercise snack will decrease exercise time
A
True
8
Q
Reason fat is important for exercise
A
Delays exhaustion after glycogen depletion
9
Q
3 functions of protein
A
- Cell structure/growth/repair
- Used to produce enzymes, hormones, antibodies
- Controls plasma volume via oncotic pressure
10
Q
2 B-vitamins functions
A
- Essential for cellular metabolism
- ATP production
11
Q
2 Vitamin C functions
A
- Collagen maintenance
- Iron absorption
12
Q
2 Vitamin E functions
A
- Stored in muscle and fat
- Antioxidant
13
Q
2 calcium functions
A
- Bone structure
- Nerve/muscle function
14
Q
2 phosphorous functions
A
- Bound to calcium in bones
- Used in blood buffers
15
Q
2 iron functions
A
- Haemoglobin function
- Myoglobin function
