Chapter 9 Flashcards
(27 cards)
What are the three macronutrients?
Carbohydrates, proteins, and fats.
How many calories per gram do carbohydrates provide?
4 calories per gram.
How many calories per gram do proteins provide?
4 calories per gram.
How many calories per gram do fats provide?
9 calories per gram.
What is the primary role of carbohydrates?
Provide energy, especially during high-intensity exercise.
What is the primary role of protein?
Support tissue repair, muscle growth, and enzyme production.
What is the role of fat in the body?
Provides energy, supports cell function, and helps absorb vitamins.
What are essential amino acids?
Amino acids the body cannot synthesize and must be consumed.
What is a complete protein?
A protein that contains all essential amino acids.
What is the recommended protein intake for athletes?
1.2–2.0 grams per kg of body weight per day.
What are simple carbohydrates?
Sugars that are quickly digested and absorbed.
What are complex carbohydrates?
Starches and fibers that digest more slowly.
What is fiber?
A type of carbohydrate that supports digestion and gut health.
What are saturated fats?
Fats typically solid at room temperature; overconsumption may raise LDL cholesterol.
What are unsaturated fats?
Fats that are liquid at room temperature and may support heart health.
What are trans fats?
Artificial fats that are harmful to cardiovascular health.
What is the Acceptable Macronutrient Distribution Range (AMDR) for carbs?
45–65% of total daily calories.
What is the AMDR for protein?
10–35% of total daily calories.
What is the AMDR for fat?
20–35% of total daily calories.
What is the role of vitamins?
Support metabolism, immune function, and bone health.
What are fat-soluble vitamins?
Vitamins A, D, E, and K — stored in fat tissues.
What are water-soluble vitamins?
B-complex vitamins and vitamin C — not stored in large amounts.
What are major minerals?
Minerals required in large amounts, like calcium and potassium.
What are trace minerals?
Minerals needed in smaller amounts, like iron and zinc.
