Chapter 10: Nutrition For Performance
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How many calories per gram does each macronutrient contain?
Carbohydrates = 4 cal/gram Protein = 4 cal/gram Fats = 9 cal/gram
What is the energy equation?
Energy storage = energy intake - energy output
What is daily caloric need?
The calories needed to maintain current weight
What is a negative caloric balance, and a positive caloric balance?
Weight loss, weight gain
What are the 3 macronutrients?
Carbohydrates, proteins and fats
What types of nutrients are direct sources of energy?
Macronutrients
What are the 2 types of carbohydrates? Where can each be found?
Simple….sugar and candy Complex….cereal and pasta
What is the most accessible form of energy?
Carbohydrates
What is broken down into glucose and excess stored as glycogen?
Carbohydrates
Where are carbohydrates stored?
Liver, muscle and blood
How much of your diet should be carbohydrates?
55-60%
What are the 2 types of proteins, and where do they come from?
Complete….animal products Incomplete….plant products
What are proteins broken down into?
22 amino acids, 9 of which are essential
How much of your diet should be protein?
10-15%
What is the most concentrated form of energy?
Fats
What are fats essential for?
Organ protection, insulation, and vitamin solubility
What are the 2 types of fats and where do they come from?
Saturated….animal products Unsaturated….plant products
What are fats broken down into?
Fatty acids. Excess stored as subcutaneous fat
Where is fat stored?
Liver, muscle and blood
How much of your diet should be fats?
No more than 25%, less than 10% saturated
What are the micronutrients?
Vitamins, minerals, water
What are vitamins essential for?
Metabolism, growth and development of the body
Are vitamins a source of energy?
No
What are examples of fat soluble vitamins? Water soluble?
Fat soluble…A,D,E,K Water soluble…B,C