nutrition

Question 1

glycemic index

Answer 1

—the rate carb sources raise blood sugar and
the effect on insulin release:
High = >70 Moderate = 56-69 Low = <55

Question 2

RMR

Answer 2

~70% calories

Question 3

TEF

Answer 3

thermal eff of food about 6-10% cals

Question 4

activity factor

Answer 4

low is multiply by 1.2 high is 2.1

Question 5

protein requirements

Answer 5

For sedentary
adults, the Recommended Dietary Allowance is 0.8 grams of protein per kilogram of body weight per day (g/kg/day).
As activity increases, so will the need for protein to help repair soft tissues and support physiological processes.
Strength athletes will need around 1.2 to 1.7 g/kg/day, while endurance athletes will be slightly lower at 1.2 to 1.4
g/kg/day.

Question 6

carb requirements

Answer 6

For the average active person, consuming 6-10 g/kg/day of carbohydrates is adequate, and should make up
around 45-65% of total daily calories, preferably from nutrient-dense sources like whole grains and vegetables. The
diet should also include between 25 and 38 grams of fiber.

Question 7

lipid fat requirements

Answer 7

Unsaturated fats come in two variants, monounsaturated and polyunsaturated. Both help promote healthy
blood lipid profiles and serve to help regulate cholesterol. Both should be regularly consumed in the diet to support
optimal physiological function and health. It is recommended that approximately 20-35% of daily calories come from
fat sources.

Question 8

hydration

Answer 8

Approximately 60% of the human body by
weight is water.
At a minimum, sedentary individuals should consume an average of 3 liters of water per day. To stay properly
hydrated for fitness purposes, it is recommended to consume 14-22 ounces of fluid 2 hours before exercises. During
exercise, 6-12 ounces of water should be consumed for every 15-20 minutes of intense activity. If exercise lasts
more than 60 minutes, it is recommended to use a sports drink to ensure that carbohydrate requirements stay met
and that electrolytes are replenished. Then after exercise, it is recommended to consume 16-22 ounces of water for
every pound of body weight lost due to sweating.

Question 9

DRI

Answer 9

Dietary
Reference Intakes (DRI).
has 4 categories: EAR, RDA, AI, UL

Question 10

EAR

Answer 10

average daily intake level of a nutrient that is estimated to meet the needs of at
least half of the healthy individuals in a particular gender and age group.

Question 11

RDA

Answer 11

The recommended dietary allowance (RDA)
is the amount of a nutrient that will meet the requirement of nearly all people in an age and gender group (97-98%).
When RDA cannot be determined, adequate intake (AI) is used.

Question 12

AI

Answer 12

When RDA cannot be determined, adequate intake (AI) is used.
This is an estimation of how much of a nutrient is
adequate for a given demographic of healthy people. Then, each nutrient is assigned a tolerable upper intake level
(UL) which represents the safe upper intake level of a nutrient; going over the UL for a nutrient presents a risk of
adverse health effects.

Question 13

UL

Answer 13

Then, each nutrient is assigned a tolerable upper intake level
(UL) which represents the safe upper intake level of a nutrient; going over the UL for a nutrient presents a risk of
adverse health effects.

Question 14

vitamins

Answer 14

taking a
daily multi-vitamin/multi-mineral supplement—that contains no more than 100% DV for each nutrient—is widely
accepted as a safe and prudent method for most generally healthy adults to meet their micronutrient needs.

Question 15

exceptions to DV

Answer 15

For women, vitamin A—when present only as
retinol (instead of β-carotene)—should be taken in quantities less than the DV. Conversely, β-carotene is
contraindicated for people who smoke. A third consideration is calcium, which is better to be taken in smaller
quantities throughout the day with food.

Question 16

caffeine as ergogenic aid

Answer 16

Significant research
has shown caffeine to be an effective ergogenic aid, particularly for well-trained endurance athletes who exercise
for longer than one hour and for high-intensity athletes whose activities last shorter than 5 minutes. Doses of
around 3-6 mg per kg body weight taken one hour before exercise is recommended as safe and effective.