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Nutrition- macros

TermDefinition
What are the seven nutrients Carbohydrates, protein, fats, fibre, vitamins, minerals and water
How many calories are in one gram of the three macros Carbohydrates and protein 4kcal and fat 9kcal
Name the macros carbs, protein and fat
RDA for carbs 50-70% for sedartory person and as an athlete this would increase on amount of exercise they do
RDA for Protein 12-15%, athletes will need more to allow muscle repair and build to occur
RDA for fats 30-35% this helps provide sufficient nutrients and provide an energy source
What are the two types of carbs Simple- these are single sugar units known as monoscchrides or as double units known as disaccharides. These give a person a quick energy source and should be eaten half hour before to get maximum effect ie carbohydrate gels
What is the glycemic index? it measures the ability of a food to raise blood sugar, in relation to its macro nutrient and fiber content
What do foods to do when they have a high GI broken down quicker Cause a rapid increase in blood glucose levels Are useful for providing and aiding optimal recovery after exercise Stimulate insulin release and replenishment of glycogen and glucose muscle stores.
What do foods do when they have a low GI Broken down slowly Cause a gradual rise in glucose Help control appetite Promotes better blood glucose control and more stable energy levels
Name the structure of fat three fatty acids attached by glycerol
Function of fat They are a concentrated source of energy that provide protection of organs and help regulate body temperature
What are the four fat soluble vitamins Vitamins A,D,E,K
Created by: TeeganRayner
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