Nutrition

Question 1

nutrition pyramid

Answer 1

supplements 
nutrient timing 
micronutrients and fibre 
macronutrients 
energy balance 
consistency

Question 2

calories in

Answer 2

fluids 
fats 
proteins 
carbs 
fruit and veg

Question 3

calories out

Answer 3

exercise
NEAT
TEF
basal metabolic rate

Question 4

calorie content of foods

Answer 4

protein 4kcal/g
cards - 4kcal/g
fat - 8kcal/g
alcohol - 7kcal/g

Question 5

what is protien used for

Answer 5

growth and repair 
 - structure - bone and collagen 
 - muscle 
hormones
 - transport 
 - enzymes 
 - immune function 
energy source

Question 6

optimum protein timing

Answer 6

3-4 hours

Question 7

RDA for protein

Answer 7

0.8g/kg

Question 8

protein per meal

Answer 8

20-25g

1 palm size

Question 9

dietray recommenations for protein

Answer 9

1 palm size 
3-4 times a day 
vary sources 
more than 1 if plant based 
red meats x2 a week, lean cuts, avoid burning

Question 10

3 types of carbohydrates

Answer 10

starches - complex - slow release, lomg to digest and absorb
sugars - simple - quick energy, short lasting
fibre - healthy digestion

Question 11

what are CHOs needed for

Answer 11

brain
immune system
muscles
gut digestion - fibre

Question 12

describe insouble fibre and its role/effects

Answer 12

does not dissolve
passes through digestive system without breaking down
maintains a healthy bowel

e.g
lentils
apples
strawberries

Question 13

describe souble fibre and its role/effects

Answer 13

dissolves in water and forms a gel in the gut
keeps stool soft
moderates glucose
lower cholestrol

e,g oats, banana, chickpeas, carrots

Question 14

RDA of Fibre

Answer 14

25 - 30g a day

Question 15

advice to athletes for fibre

Answer 15

emphasis fibre rich fruit and veg
1/2 plate
wholegrain/ complex CHO
limit added sugars

Question 16

what are fats needed for

Answer 16

cell membranes
vitmain absorption
hormones

Question 17

saturated fats

Answer 17

increase LDL

solid at room temp

Question 18

monounsaturated fats

Answer 18

decrease LDL and anti inflammatory
have double bond
avocado, nuts

Question 19

polyunsaturated fats

Answer 19

decrease LDL and anti inflammaroty

omega 3

Question 20

trans fats

Answer 20

increase LDL

lower HDL

Question 21

advice to athletes for fats

Answer 21

avoid artifical/trans fats 
cook in rapesed, dress with oilve 
reduce volume of sat fats 
unstaurated fats in every meal 
be careful with fat free products

Question 22

what are vitamins needed for

Answer 22

energy metabolism 
function 
- body fluid osmolarity 
- HR, muscles contractions, Neurons 
Regulation 
- components of hormones and proteins

Question 23

fruit recommendtions

Answer 23

2-3 portions a day 
be wary fo dried fruit 
avoid consuming all in one go 
incorporate with other nutrients 
be wary of smoothies

Question 24

veg recommendations

Answer 24

5 portions a day 
contain most nutritional beenfit and few kcal 
use to bulk out your plate 
all sources count 
avoid over cooking

Question 25

what is water needed for

Answer 25

all bodily functions

• temp regulations
• muscle contractions
• blood volume
• reduced performance

Question 26

short term effects of alcohol

Answer 26

sleep problems

muscle protein syntheses

Question 27

long term effects of alcohol

Answer 27

brain damage 
risk of cancer 
liver disease 
pancreatisis 
body fat 
sexual dysfunction

Question 28

supplements

Answer 28

food first
only if diet isnt optimal
blood test first
more doesnt = better