Putting It All Together Flashcards
In nutrition coaching, ________ is the process or scheduling of a nutrition plan in which a plan is set into motion to achieve a specific goal
Programming
Applying nutrition principle can be done by employing these 7 steps:
1. Set a goal
2. Determine the total daily energy requirements adjusted for the goal
3. Set the protein macronutrient target
4. Set the fat macronutrient target
5. Set the _______ macronutrient target
6. Individualize and convert numbers to food and habits
7. Monitor, evaluate, and adjust
Carbohydrate
The first step in the programming process is to define the ____ outcome for the program
End
Goals can be categorized into one of the following:
1. Weight loss (fat)
2. Weight gain (_____)
3. A combination of both
4. Improved exercise performance (sport)
Muscle
Realistic and feasible goals for initial weight-loss periods are roughly 1-__ pounds of weight loss per week
2
Two things to consider when setting a calorie deficit for a client:
1. Total amount of weight loss desired
2. The ____ frame
Time
Setting deficits based on ____ weight may be a more realistic way to calculate deficits
Body
An upper threshold of __% weight loss per week should be set for almost all clients
1
Rate of lean-mass gain for novice resistance trainees is roughly 1-2 pounds per month, and for advanced trainees roughly 0.5-___ pound per month
1
The rate of muscle gain while in a ______ energy balance will be slower than if the client was in a calorie surplus
Negative
Macros for endurance performance goals:
Protein: 1.2-1.6 g/kg per day
Carbs:
- 3-5 for general population & low-volume training athletes
- 5-8 for 2-3 hours per day 5-7 days
- 8-10 for 3-6 hours per day 5-7 days
- About __ for > 6 hours per day 5-7 days
Fats: 1 g/kg per day
12
Macros for strength/power performance goals:
Protein: 1.6-2.2 g/kg per day
Carbs: about 5-6 g/kg per day
Fats: about ___% of total daily calories (about 1 g/kg per day)
30
To facilitate the Nutrition Coach process, you should follow a _____ and easy-to-follow approach for helping your clients
Systematic
An individual’s TDEE (Total Daily Energy Expenditure) is compromised of 3 main components:
1. Basal Metabolic Rate (BMR)
2. Thermic Effect of ______ (TEA)
3. Thermic Effect of Food (TEF)
Activity
Thermic effect of activity: 15-___%
Thermic effect of feeding: 10%
Basal Metabolic Rate: 60-___%
30, 75
BMR is the metabolic rate that is achieved at steady state while RMR is simply measured at rest and can be _____ by different conditions
Altered
BMR = 370 + (21.6 x Lean body mass (kg))
- Weight (kg) x body fat % = lean body mass
- Weight (kg) - fat mass = lean body mass
Katch-McArdle Equation