Tailoring Nutrition To Client Goals

Question 1

What are calories

Answer 1

A measure of the amount of energy in food

Question 2

When does energy balance occur

Answer 2

When total energy intake from food matches energy expenditure from daily acitivity

Question 3

What is an individuals energy requirement influenced by

Answer 3

Body size
Body composition
Energy cost of training

Question 4

What is a energy deficit known as and what is it

Answer 4

Negative energy balance

Consuming fewer calorie than the amount expended

Question 5

What is a positive energy balance

Answer 5

Consuming more calories than expended

Question 6

What is BMR and how is it calculated

Answer 6

Rate at which the body uses energy for vital functions during rest

EG breathing and staying warm

Calculated using the variables: height, weight, age & gender

Question 7

What is TEF (thermic effect of food)

Answer 7

Refers to the amount of energy expended by the bloody through ingestion, digestion, absorption, utilisation and store of food

Question 8

What percentage does TEF account for of daily energy expenditure from men and women

Answer 8

Men : 6-10%

Women : 6-7%

Question 9

What is TEPA (thermic effect of physical activity)

What percentage does it account for of total energy expenditure

Answer 9

The amount of energy required for planned and unplanned levels of physical acitivity

20-40%

Question 10

What is TDEE (total daily energy expenditure)

Answer 10

The amount of cals the body needs on a daily basis to fuel all its functions and any exercise undertaken

Question 11

What is NEAT (non exercise acitivity thermogenesis)

Answer 11

Energy expended that is not from sleeping, eating or physical activity

Includes energy from figeting

Question 12

How can NEAT be measured

Answer 12

By subtracting BMR and the thermic effect of food from total daily energy expenditure

Question 13

How do you convert kilocalories into kilojoules

Answer 13

Multiply the amount by 4.2

1kcal : 4.2kj
10kcal : 42kj

Question 14

What is the Harris Benedict conversion formulae

Answer 14

1 inch = 2.54cm
1kg = 2.2lbs
1 stone = 14 lbs

Question 15

How do you work out men’s basal metabolic rate

Answer 15

66 + (13.7 x weight in KG) + (5x height in cm) - (6.8 x age)

Question 16

How do you work out women’s basal matoblic rate

Answer 16

655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age)

Question 17

Activity multiplier :

Sedentary

Answer 17

BMR X 1.2

Little or no exercise, desk job

Question 18

Activity multiplier :

Lightly active

Answer 18

BMR X 1.375

Light exercise or sport 1-3 days/week

Question 19

Activity multiplier :

Moderately active

Answer 19

BMR X 1.55

Moderate exercise or sport 3-5 days a week

Question 20

Activity multiplier :

Very active

Answer 20

BMR X 1.725

Hard exercise sport 6-7 days a week

Question 21

Activity multiplier :

Extra active

Answer 21

BMR X 1.9

Hard fault exercise or sport and physical job

Question 22

What is a certain amount of body fat essential for

Answer 22

Providing protection, cushioning and insulation around organs

Forming an essential part of the membranes in every cell in the body and in the brain, nerve tissue and bone marrow

Question 23

What is the min amount of body fat essential for life for men and women

Answer 23

Men 3-5%

Women 8-14%

Question 24

What is a healthy figure of body fat for men and women

Answer 24

Men 8-25%

Women 21-36%

Question 25

What happens if you have really low body fat

Answer 25

``` Performance suffers Increase risk of infection Fatigue Period may stop Bone loss - osteoporosis ```

Question 26

What are reasons to cut out high fat foods

Answer 26

Fat contains more energy then carbs Fat in the diet is converted into body fat The body can store unlimited amount of fat Fats have a weak affect on the long term control of appetite

Question 27

How much fat a week is suggested to lose

Answer 27

0.5-1kg a week | 1-2lb

Question 28

What are the risks of a low calorie diet

Answer 28

``` Fatigue Constipation or the other way Nausea Lack of essential nutrients Possible gallstone formation ```

Question 29

What are the risks of a low carb diet

Answer 29

Lack of energy during exercise Fatigue Loss of concerntration Delayed recovery

Question 30

Questions to ho you workout it a diet is ' fad '

Answer 30

Recommend large quantities of a specific food/rely on a miracle food? Recommend a particular supplement or food replacement? Enforce food combinations? Require a very limited energy intake? Include highly processed food? Promise a quick fix? Challenge current thinking? Excessively restrict carb rich foods?

Question 31

How many extra cals per day must someone eat to gain one pound of muscle each week

Answer 31

300-400

Question 32

What is the primary driver of hypertrophy?

Answer 32

The stimulation of muscle protein synthesise during exercise recovery

Question 33

How many grams of protein if sufficient for the maximal stimulation of MPS

Answer 33

20g If plant based 25-30

Question 34

What nutrition should you have one week before a competition

Answer 34

Increase carb intake by eating complex carbs with a low GI Small snack every 2-3 hours

Question 35

What should pre competition meals look like

Answer 35

``` High in carbs Low in fat/protetin/fibre Enjoyable and familiar Light and easy to digest Partly consisting of fluid ```

Question 36

When should a pre comp meal be eaten

Answer 36

3-4 hours before the event with 200-300g of carbs to improve performance

Question 37

What could you eat for a pre comp meal

Answer 37

Breakfast cereals or porridge Bread rolls or toast Fruit juice Boiled rice Rice cakes or plain crackers Dried fruit Boiled pasta Carb drinks

Question 38

How many grams of carbs should be eaten just before a comp? Examples...

Answer 38

50g 8 rice cakes 75g raisins 300ml carb drink 500ml fruit juice

Question 39

What is the aim of carb loading

Answer 39

To raise the muscles glycogen stores above normal levels

Question 40

What is carb loading used for

Answer 40

Endurance events Not sports of short events that are non aerobic

Question 41

For fat loading, what percentage should increase fat for 5 day?

Answer 41

60-70%

Question 42

What studies have shown performance benefits for endurance athletes fat loading

Answer 42

MCT oils in combo with carbs

Question 43

MTC provides how many cal per gram

Answer 43

8

Question 44

How many mg of sodium per hour would an athlete need to take per hour for fluid replacement

Answer 44

400/800mg

Question 45

Nutrition for strength and power events?

Answer 45

Glycogen stores should be topped up to usual resting level stores for competition day With a high carb diet already in place for training needs, glycogen levels can be restored before comp with 24-36 hours of rest or light training Blood glucose and hydration levels need to be maintained Liquid snacks between matches and intervals may be useful Snack and drinks should be accessible and planned ahead of comps