Chapter 10: Nutrition
.8 g/kg of protein per body weight, and 10 to 15% of caloric intake, 1.5-2.0 g/kg of body weight, assuming
caloric intake and protein quality are adequate, should consume at least 65% of high quality protein - ansWhat
is the daily protein requirement for adult men and women and athletes?
1.) Appropriate calorie level
2.) Appropriate nutrient levels to prevent nutrient deficiency or toxicity - ansWhat are the two fundamental
components of a diet that must be present?
1.) Grains
2.) Vegetables
3.) Fruits
4.) Milk
5.) Meat and Beans - ansWhat are the categories used in the Food Guide Pyramid?
1.) Need to increase carb intake to support training type
2.) Need to reduce total caloric intake
3.) Need to decrease elevated cholesterol - ansWhat are three reasons to decrease dietary fat?
1% - ansFluid loss equal to as little as ____% of total body weight can be associated with an elevation in core
temperature during exercise.
2 hours before 16 fluid ounces and then 6 to 8 fluid ounces every 15 minutes - ansHow much and long before
an event should an athlete consume water?
2 to 2.7 quarts or 1.9-2.6 liters, athletes who sweat profusely need to consume possibly 3 to 4 gallons more -
ansWhat is the average fluid intake for adults and athletes?
2,5000 extra per week to gain one pound, around 350-700 per day. 350 extra a day to gain one pound per
, week and 700 extra a day to gain 2 pounds a week - ansHow many extra kilocalories are required to gain one
pound?
3 to 5% and 7% - ansHow much % fluid loss causes cardiovascular strain and impaired ability to dissipate heat
and when does a person collapse?
30% or less of caloric intake, 20% from monosaturated and polyunsaturated and 10% saturated fat (animal
products contain these) - ansHow much percent fat should someone have in regards to caloric intake?
45 to 70% - ansHow much % water is someone's body weight?
50 to 55% - ansWhat is the total percent of carbs one should have in regards to caloric intake?
8 to 10 kg per body weight a day - ansAthletes who train for a long duration (90 minutes or longer) should
consume how many carbs in regard to body weight?
A food that digests longer and slowly increases blood glucose (ex. peanuts=21) - ansWhat categorizes a food
that has a low GI?
A nutrient that is required in small amounts in the diet (minerals and vitamins) - ansWhat is a micronutrient?
aids in absorption of calcium (fish oils) - ansVitamin D
Always refer - ansWhat should you do for an eating disorder?
antioxidant (vegetables) - ansBeta carotene
Antioxidant, normal growth and development (oils) - ansVitamin E
.8 g/kg of protein per body weight, and 10 to 15% of caloric intake, 1.5-2.0 g/kg of body weight, assuming
caloric intake and protein quality are adequate, should consume at least 65% of high quality protein - ansWhat
is the daily protein requirement for adult men and women and athletes?
1.) Appropriate calorie level
2.) Appropriate nutrient levels to prevent nutrient deficiency or toxicity - ansWhat are the two fundamental
components of a diet that must be present?
1.) Grains
2.) Vegetables
3.) Fruits
4.) Milk
5.) Meat and Beans - ansWhat are the categories used in the Food Guide Pyramid?
1.) Need to increase carb intake to support training type
2.) Need to reduce total caloric intake
3.) Need to decrease elevated cholesterol - ansWhat are three reasons to decrease dietary fat?
1% - ansFluid loss equal to as little as ____% of total body weight can be associated with an elevation in core
temperature during exercise.
2 hours before 16 fluid ounces and then 6 to 8 fluid ounces every 15 minutes - ansHow much and long before
an event should an athlete consume water?
2 to 2.7 quarts or 1.9-2.6 liters, athletes who sweat profusely need to consume possibly 3 to 4 gallons more -
ansWhat is the average fluid intake for adults and athletes?
2,5000 extra per week to gain one pound, around 350-700 per day. 350 extra a day to gain one pound per
, week and 700 extra a day to gain 2 pounds a week - ansHow many extra kilocalories are required to gain one
pound?
3 to 5% and 7% - ansHow much % fluid loss causes cardiovascular strain and impaired ability to dissipate heat
and when does a person collapse?
30% or less of caloric intake, 20% from monosaturated and polyunsaturated and 10% saturated fat (animal
products contain these) - ansHow much percent fat should someone have in regards to caloric intake?
45 to 70% - ansHow much % water is someone's body weight?
50 to 55% - ansWhat is the total percent of carbs one should have in regards to caloric intake?
8 to 10 kg per body weight a day - ansAthletes who train for a long duration (90 minutes or longer) should
consume how many carbs in regard to body weight?
A food that digests longer and slowly increases blood glucose (ex. peanuts=21) - ansWhat categorizes a food
that has a low GI?
A nutrient that is required in small amounts in the diet (minerals and vitamins) - ansWhat is a micronutrient?
aids in absorption of calcium (fish oils) - ansVitamin D
Always refer - ansWhat should you do for an eating disorder?
antioxidant (vegetables) - ansBeta carotene
Antioxidant, normal growth and development (oils) - ansVitamin E
