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Nutrition

QuestionAnswer
What are the 3 macronutrients? Carbohydrates, Fat and Protein
What are the 2 types of carbohydrate? Simple and Complex
What is the difference between the two? Simple are processed quickly, Complex take longer
What is the RDA for Carbohydrate in grams 300g
What is the RDA for Carbohydrate as a percentage? 50-60%
On average how much Carbohydrate can the body store? 600g (500g in the muscles, 100g in the Liver)
What is Protein made up of? Amino Acids
In the first stage of digestion what is Protein broken down into? Polypeptides
Define 'Essential Amino Acids' Amino Acids that must come from our diet
What is the RDA for Protein in grams? 55g
What is the RDA for Protein as a percentage? 20-30%
How many Amino Acids are there? 20
What are the different types of fat? Saturated, Monounsaturated, Polyunsaturated
What is the RDA for Fat in grams? 30g for males, 20g for females
How many grams per 100g are High Fat Foods? > 20g
How many grams per 100g are Low Fat Foods? < 3g
What is the total number of vitamins? 13
What are the 2 types of Vitamins Fat Soluble and Water Soluble
What type of Vitamins are A, D, E and K? Fat Soluble
What is the RDA for Fibre in grams? 18g
What are the functions of the digestive system? Digestion, Absorption, Excretion
Calculate the energy expenditure of a 36 year old male decathlete who weighs 80kg and has an estimated activity level of 80% 3,346 kcal
Calculate the energy expenditure of a 38 year old female marathon runner who weighs 56kg and has an estimated activity level of 75% 2,070 kcal
Convert 156 kcal into kJ? 652.7 kJ
There are 4 commonly used skin-fold sites, what are they? Triceps, Biceps, Subscapular and Suprailiac
Calculate the daily fluid requirement for a 85kg male? 2.8 litres
How much fluid should an athlete take in 5 minutes prior to an event? 300 - 600ml
How much and how often should an athlete take in fluid during an event, if possible? 150 - 200 ml every 15 - 20 mins
List the 3 different types of sports drinks available Hypotonic, Isotonic and Hypertonic
How much fluid should an athlete take in post event? 1.5 litres/kg of body weight lost
Created by: FarrellT