Nutrition/Food chart Flashcards
What are nutrients, and why are they essential for our bodies?
Nutrients are substances found in the foods we eat that provide nourishment essential for growth and the maintenance of life. They are essential because they support various bodily functions, including energy production, growth, and overall health.
Can you name the three macronutrients, and why are they called macronutrients?
The three macronutrients are carbohydrates, fats, and proteins. They are called macronutrients because our bodies require them in relatively large amounts for normal function and because they provide calories (energy).
What distinguishes micronutrients from macronutrients, and why are they called “micronutrients”?
Micronutrients are substances needed by the body in minuscule amounts compared to macronutrients. They are called “micronutrients” because even though the amounts required are tiny, their absence can have severe consequences. Micronutrients are essential for the production of enzymes, hormones, and other vital substances.
Explain the concept of energy balance in the context of the energy equation. What does “Energy Storage = Energy In - Energy Out” mean?
Energy balance is the equilibrium between the energy (calories) we consume through food and drinks (Energy In) and the energy we expend through physical activity and bodily functions (Energy Out). The equation “Energy Storage = Energy In - Energy Out” illustrates that any changes in this balance can lead to alterations in the amount of energy stored in the body, affecting health and performance.
What are the three main components of the energy expenditure side (Energy Out) of the energy equation, and how do they contribute to daily energy needs?
The three main components of energy expenditure are:
The energy needed for physical activity.
The energy needed for the processes involved in eating (digestion, absorption, transport, and storage of food).
The energy needed for basic bodily functions (basal metabolic rate). These functions include breathing, maintaining body temperature, and organ function.
How can you calculate your Basal Metabolic Rate (BMR) using the Harris-Benedict equation? Provide the equations for both males and females.
BMR for males:
BMR = 66.5 + (12.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
BMR for females:
BMR = 655 + (9.5 x weight in kg) + (1.9 x height in cm) - (4.7 x age in years)
After calculating your BMR, how can you determine your total caloric needs based on your activity level? Provide the guidelines for different activity levels.
Total Caloric Needs can be determined based on activity level as follows:
Little/no exercise: BMR x 1.2 = Total Calorie Need
Light exercise: BMR x 1.375 = Total Calorie Need
Moderate exercise (3-5 days/wk): BMR x 1.55 = Total Calorie Need
Very active (6-7 days/wk): BMR x 1.725 = Total Calorie Need
Extra active (very active & physical job): BMR x 1.9 = Total Calorie Need
Why is proper hydration important for athletic performance, and what are the recommended guidelines for hydration before, during, and after workouts?
Proper hydration is crucial for athletic performance as it helps maintain fluid balance, prevent dehydration, and optimize physical performance. The guidelines for hydration include:
Drinking extra fluids the day before an event.
Drinking 2 cups (8 oz.) of fluid two hours before the event.
Drinking 5 to 10 oz. of water or sports drink 30 minutes before the event.
Monitoring urine color for pale yellow.
How can you determine the amount of fluid you need to rehydrate after exercise, and what should you do if you overhydrated?
To determine rehydration needs, weigh yourself before and after exercise. For each pound lost during activity, drink an additional 16 oz. of fluid. If you overhydrated and your body weight increased, adjust your fluid intake in future exercise sessions.
