Chapter 9- Nutrition

Question 1

Recommended daily intake of Protein for muscle gain.

Answer 1

1.6 to 2.2 g/kg of body weight

Question 2

Recommended daily intake of Carbs for muscle gain.

Answer 2

4 to 7 g/kg of body weight

Question 3

Recommended daily intake of Fats for muscle gain.

Answer 3

20 to 35% of total calories

Question 4

Which feature of a food label would enable a client to assess the nutrient composition of a food product?

Answer 4

The nutrition facts panel

Question 5

Which of the macronutrients has the highest thermic effect of food (TEF)?

Answer 5

Protein

Question 6

Current sports nutrition guidelines from the International Society of Sports Nutrition recommend what range of protein for most exercising individuals?

Answer 6

1.4 to 2.0 g/kg of body weight

Question 7

What types of foods provide all the essential amino acids?

Answer 7

Animal proteins

Question 8

What types of foods contain carbohydrates?

Answer 8

Plant foods and Dairy

Question 9

What are important functions of protein? (3)

Answer 9

Muscle Protein Synthesis, hormone synthesis, transport of compounds (e.g lipids and minerals)

Question 10

What are the negative effects of inadequate hydration? (8)

Answer 10

Increased heart rate
Higher body temperature
Higher rate of perceived exertion
Increased use of muscle glycogen
Lower blood volume
Decreased cardiac output
Decreased blood flow
Lower rate of perspiration (and temperature regulation)

Question 11

What is the acceptable macronutrient distribution range (AMDR) for carbohydrate in the diet?

Answer 11

45-65% of total calories

Question 12

What is glycogen?

Answer 12

The storage form of carbohydrate in animals and humans

Question 13

Which type of lipids are considered to be heart-healthy and associated with reduced inflammation?

Answer 13

Omega 3 fatty acids (fatty fish, flaxseed, and walnuts)

Question 14

The water-soluble vitamins include which vitamins?

Answer 14

Vitamin C and B complex vitamins

Question 15

How does taking “high” doses of vitamin C impact health?

Answer 15

Increased dosage of vitamin C over 1g decreases absorption

Question 16

Characteristics of fat soluble vitamins? ENTER ANSWER

Answer 16

Enter answer

Question 17

Which is very important as a prenatal vitamin?

Answer 17

Folate (B9)

prevents neural tube defects.

Question 18

Extreme dietary restrictions may increase risk for what?

Answer 18

Vitamin and mineral deficiencies

Question 19

Can supplements contain food allergens?

Answer 19

Yes, and if they do contain allergens, they should be listed on the label.

Yes, allergens, such as whey (from dairy) may be included in the supplement ingredients or the flavoring. Supplements may also be processed on equipment that also processes allergens, which can expose the supplement to allergens.

Question 20

How many Essential Amino Acids (EAAs) are there?

Answer 20

9

Question 21

Which vitamin has an increased risk of causing toxicity?

Answer 21

fat soluble vitamins e.g Vitamin A

Fat-soluble vitamins are stored in fat and can build up in the body much more quickly than water-soluble vitamins

Question 22

For what is vitamin D most important?

Answer 22

Bone health (along with vitamin K)

Question 23

Why is third-party verification important?

Answer 23

It provides unbiased testing for a product

Third-party verification serves as an added layer of safety that a supplement does not contain harmful ingredients.

Question 24

What are nonessential amino acids?

Answer 24

Amino acids that can be synthesized by the body if overall nutrition intake is adequate

Question 25

What function does Carbohydrate intake prior to intense or long-duration exercise serve?

Answer 25

It replenishes glycogen stores and provides adequate fuel for performance.

Question 26

According to current research, what is the optimal range of daily protein intake to maximize muscle protein synthesis?

Answer 26

1.6 to 2.2 g/kg of body weight

Question 27

Which of the macronutrients has the highest thermic effect of food (TEF)?

Answer 27

Protein

Question 28

What are the fat-soluble vitamins

Answer 28

A D E & K

Question 29

What is the acceptable macronutrient distribution range (AMDR) for carbohydrate in the diet?

Answer 29

45-65% total daily calories