Diet and Nutrition

Question 1

What happens if energy intake is the same as energy expenditure ?

Answer 1

Nothing

Question 2

Energy

What happens if energy intake is lower than energy expenditure?
What happens if energy intake is higher than energy expenditure?
How many calories should average man and woman eat?

Answer 2

• weight loss from caloric deficit
• weight gain from caloric surplus

Men - 2250 calories
Women - 1940 calories

Question 3

It’s important that performers meet their energy needs for training to improve performance while maintaining health

Not doing this can lead to: (4 things)

Answer 3

• Muscle atrophy
• Decreased intensity and duration of performance
• Slower recovery rates
• Increased risk of fatigue, injury and illness

Question 4

Energy (definition)

How much a person needs to have depends on: (6 things)

Answer 4

The ability to perform work and is measured in joules or calories

• Age
• Gender
• Size
• Environment
• Lifestyle
• Metabolic rate

Question 5

Energy expenditure (definition)

Thermic effect of food (definition)

Physical activity energy expenditure (definition)

Values of physical activity energy expenditure in a normal person vs athlete?

Answer 5

The sum of basal metabolic rate, the thermic effect of food and the energy expanded through physical activity

This is the energy required to eat, digest, absorb and use food taken in. This only uses a small amount of the total energy expenditure.

The total number of calories required to perform daily tasks, which can be estimated using MET values

For an average person physical activity accounts for approximately 30% of the total energy expenditure, however; this can be far higher for an athlete in training.

Question 6

Basal metabolic rate?

Definition?
When is it calculated?

Answer 6

• the minimum amount of energy required by an individual to sustain essential physiological function at rest.
• Calculated after 12 hours of fasting and 8 hours of sleep

Question 7

MET values

What are they used for?

At rest?
Light activities?
Moderate activities?
Vigorous activities?

Formula?

Answer 7

These are used to build a very precise picture of additional energy expenditure associated with differing physical activities

Key facts:

• Body uses 1 kcal per kilogram of body mass per hour at rest (1kcal/kg/hr)
• Light activities = 3.0 METS
• Moderate activities = 3.0 – 5.9 METS
• Vigorous activities = 6.0 METS and above

MET’s = MET value x number of hours