Key Concepts

Question 1

calorie (lower case c)

Answer 1

amount of heat energy required to raise 1 gram of water by 1 degree celsius

Question 2

resting metabolic rate (RMR)

Answer 2

amount of energy expended at rest

Question 3

thermic effect of food (TEF)

Answer 3

additional energy use for digestion; 6-10% of total energy expenditure

Question 4

energy expended during physical activity

Answer 4

around 20% of total energy expenditure

Question 5

protein intake recommendations

Answer 5

4 calories per gram
sedentary adults: 0.8g/kg/day (0.4g/lb/day)
strength athletes: 1.2-1.7g/kg/day (0.5-0.8g/lb/day)
endurance athletes: 1.2-1.4g/kg/day (0.5-0.6g/lb/day)
10-35% of diet

Question 6

carbohydrate intake recommendations

Answer 6

4 calories per gram
6-10g/kg/day
25-38g from fiber
45-65% of diet

Question 7

fat intake recommendations

Answer 7

9 calories per gram
should be 20-35% of total food intake
high polyunsaturated-to-statured ratio is desirable

Question 8

using carbs for performance

Answer 8

eat a high-carb meal 2-4 hours before exercise
eat 30-60g every hour during exercise lasting more than 60 minutes
eat 1.5g/kg body weight 30 minutes after exercise to maximize glycogen replenishment