Nutritional Concepts

Question 1

Complex carbohydrate stored in liver and muscle cells

Answer 1

Glycogen

Question 2

Cannot be produced by body, must be aquired by food.

Answer 2

Essential Amino Acids

Question 3

Provides all essential amino acids, easy to digest and absorb.

Answer 3

Complete Protein

Question 4

Produced by body, no need to consume in diet.

Answer 4

Nonessential amino acids

Question 5

Chain of carbons bonded to all hydrogens it can hold; no double bonds

Answer 5

Saturated Fat

Question 6

Not completely saturated with hydrogens; one or more double bonds

Answer 6

Unsaturated Fatty Acids

Question 7

Several spots where hydrogens are missing; omega-3 omega-6

Answer 7

Polyunsaturated Fatty Acids

Question 8

How many calories per gram is in carbohydrates?

Answer 8

4

Question 9

How many calories per gram is in protien?

Answer 9

4

Question 10

How many calories per gram is in fat?

Answer 10

9

Question 11

What is the recommended water intake for women?

Answer 11

2.7 L (91 oz) per day

Question 12

What is the recommended water intake for men?

Answer 12

3.7 L (125 oz) per day

Question 13

What is the recommended water intake 2 hours pre-excercise?

Answer 13

14-20 oz

Question 14

What is the recommended water intake 15 minutes pre-excercise?

Answer 14

16 oz if tolerated

Question 15

What is the recommended water intake during excercise?

Answer 15

4-8 oz every 15 - 20 min.; or 16-32 oz per hour depending on rate of sweat

Question 16

What is the recommended water intake post-excercise?

Answer 16

16 oz for every 1 lb body weight lost

Question 17

What is the macronutrient intake recommendations for the general population in regard to carbohydrates?

Answer 17

45-65% total daily calories; or 3g/kg body weight

Question 18

What is the macronutrient intake recommendation for those excercising more than one hour per day in regard to carbohydrates?

Answer 18

4-5 g/kg body weight

Question 19

What is the macronutrient intake recommendation for athletes, high intensity excercisers more than 4 hours per day in regards to carbohydrates?

Answer 19

8-12 g/kg body weight

Question 20

What is the macronutient intake recommendation for the general population in regards to protein?

Answer 20

10-35% total daily calories; or 0.8 g/kg body weight

Question 21

What is the macronutrient intake recommendation for endurance athletes in regards to protein?

Answer 21

1.2-1.4 g/kg body weight

Question 22

What is the macronutrient intake recommendation for strength athletes in regards to protein?

Answer 22

1.6-1.7 g/kg body weight

Question 23

What is the macronutrient intake recommendation for all populations - total consumption in regards to fat?

Answer 23

20-35% total daily calories

Question 24

What is the macronutrient intake recommendation for all populations - saturated fat in regards to fat?

Answer 24

Less than 10% total daily calories