nutrition - lesson 8

Question 1

what does a balanced diet contain?

Answer 1

• fats, protein, and carbs

Question 2

what do energy requirements depend on?

Answer 2

• age
• sex
• level of physical activity
• periods of growth

Question 3

what are the normal male requirements?

Answer 3

• 55-60% carbs
• 25-30% fats
• 10-15% protiens

Question 4

what are the requirements for endurance athletes?

Answer 4

• 70% carbs

- 15% protiens & fats

Question 5

describe proteins?

Answer 5

• forms of egg, meat, fish
• 15% of dietary requirements
• broken down into amino acids = converted to glucose = energy for ATP repletion
• only contributes to ATP production once carbs + fats are used = used in extreme circumstances

Question 6

what are the functions of proteins?

Answer 6

• growth of muscle tissue
• repair of muscle tissue
• produce red blood cells, hormones + antibodies

Question 7

describe fats/lipids

Answer 7

• 20 - 30%
• take longer to break down
• broken down into free fatty acids = utilized for energy metabolism in the aerobic pathway
• free fatty acids stored in adipose tissues in form of triglycerides

Question 8

what are the functions of fats/lipids?

Answer 8

• act as structural elements of cell walls

- contribute to the absorption of fat-soluble vitamins

Question 9

describe carbs

Answer 9

• 55% of normal diet
• 70% for endurance athletes
• provide energy at rest, low + high intensity
• prefered fuel source as they require less oxygen to produce energy

Question 10

what happens to carbs once they are digested (2)?

Answer 10

1) broken down to glucose and released into the bloodstream to provide energy
2) excess glucose stored for future use in the muscles + liver as glycogen

Question 11

what is GI?

Answer 11

glycoemic index

• ranking of carbs based on their immediate effect on blood glucose levels
• measured on a scale of 1 - 10