Nutrition and Metabolism Basics

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Questions and Answers

What is the Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates?

20-35%

30-50%

10-25%

45-65% (correct)

Which macronutrient has the highest calorie content per gram?

Fat (correct)

Protein

Carbohydrates

Fiber

Why are fats considered the most energy-efficient form of food?

They are quicker to digest.

They consist mainly of water.

They contain more carbon atoms. (correct)

They are lower in calories.

What factor is NOT mentioned as influencing metabolic rate?

Genetics (A) Signup and view all the answers

What defines a food as nutrient-dense?

Substantial vitamins and minerals per calorie (D) Signup and view all the answers

Why do people tend to gain weight as they age?

Slower metabolic rate (B) Signup and view all the answers

What is the purpose of the ingredient list on food labels?

To list ingredients by weight (C) Signup and view all the answers

Which macronutrient is recommended for 10-35% of total daily calories?

Protein (B) Signup and view all the answers

What is the relationship between size and calorie consumption?

Bigger individuals burn more calories (B) Signup and view all the answers

What is a proper serving size for comparing food portions?

Common household and metric measures (C) Signup and view all the answers

Which disorder is associated with slower metabolic rates?

Cushing’s syndrome (C) Signup and view all the answers

Which of the following is an example of a nutrient-dense food compared to a candy like Starburst?

Banana (A) Signup and view all the answers

How does the metabolic rate of obese individuals compare to that of normal-weight individuals?

Obese individuals have a higher metabolic rate (A) Signup and view all the answers

What type of metabolism do obese individuals tend to exhibit?

A more glycolytic metabolism (A) Signup and view all the answers

Which nutrient is considered essential?

Vitamin C (B) Signup and view all the answers

What occurs if non-essential nutrients are omitted from the diet?

There is no significant impact (D) Signup and view all the answers

What is one of the main functions of nutrients in the body?

To provide energy (D) Signup and view all the answers

Which metabolic rate accounts for the calories required to maintain basic life functions?

Basal metabolic rate (BMR) (D) Signup and view all the answers

What happens if there is an insufficient intake of nutrients?

It can cause deficiencies (B) Signup and view all the answers

Which category of metabolic rate describes calories burned while digesting food?

Thermic effect of food (TEF) (D) Signup and view all the answers

How is metabolic rate typically measured?

By the number of calories burned in a given amount of time (D) Signup and view all the answers

Which of the following is an example of non-exercise activity thermogenesis (NEAT)?

Fidgeting while sitting (A) Signup and view all the answers

What is the relationship between metabolic rate and calorie needs during exercise?

Metabolic rate increases, requiring more calories (B) Signup and view all the answers

What can excessive intake of nutrients lead to?

Toxicity symptoms (B) Signup and view all the answers

What distinguishes enriched foods from fortified foods?

Enriched foods have added nutrients that were removed during processing. (D) Signup and view all the answers

Which of the following is classified as a macronutrient?

Proteins (D) Signup and view all the answers

What is the calorie content per gram for carbohydrates?

4 calories per gram (C) Signup and view all the answers

How do phytochemicals differ from nutrients?

Phytochemicals are not classified as nutrients but have health effects. (D) Signup and view all the answers

Which of these foods is an example of a fortified food?

Milk with added Vitamin D (D) Signup and view all the answers

What is the primary purpose of dietary supplements?

To provide additional nutrients beyond the diet. (B) Signup and view all the answers

If an athlete requires 2,500 calories a day and wants 55% from carbohydrates, how many calories should come from fats if they satisfy the rest of their intake with proteins?

750 calories from fats and proteins combined. (C) Signup and view all the answers

What is the significance of alcohol in the context of macronutrients?

Alcohol provides energy similar to a macronutrient, but is not classified as one. (A) Signup and view all the answers

Study Notes

Nutrition 101

Nutrition is the science studying the interaction between nutrients and the body's function and health.
Sports nutrition focuses on improving athletic performance.
Nutrients are substances needed for energy, growth, and development.
Nutrient functions include providing energy, building blocks for repair/growth/maintenance, and regulating body processes (metabolism).
Nutrients need to be consumed in specific amounts, with deficiencies resulting from insufficient intake and toxicity from excessive intake.

Metabolism

Metabolism is all the continuous biochemical reactions in the body to maintain life.
Examples of biochemical reactions include neuron firing, muscle contraction, the Krebs cycle, and glycolysis.
Faster metabolisms require more calories. Exercise increases metabolic rate, requiring more calories for muscle contraction.
Metabolic rate, also known as calorie expenditure, is the number of calories burned in a given time.

Metabolic Rate Categories

Basal metabolic rate (BMR): Calories for maintaining life functions like breathing, heart rate, and cell renewal.
Resting metabolic rate (RMR): Minimum metabolic rate needed for survival while at rest (accounts for 50-75% of calorie expenditure).
Thermic effect of food (TEF): Calories burned during digestion and food processing (about 10% of total energy expenditure).
Thermic effect of exercise (TEE): Increased calorie burn during exercise.
Non-exercise activity thermogenesis (NEAT): Calories burned through activities not related to exercise (e.g., fidgeting, posture changes).

Can Metabolism Be Changed?

Genetics may influence metabolism, but the extent is debated by scientists.
Metabolism isn't solely determined by genetics, other factors play a role.

Factors Affecting Metabolic Rate

Age: Metabolic rate tends to decrease with age.
Muscle mass: More muscle mass translates to a higher calorie burn.
Body size: Larger body size means more calories burned.
Environmental temperature: Colder environments increase calorie burn for body temperature maintenance.
Physical activity: Higher activity levels correlate with higher calorie expenditure.
Hormone disorders: Conditions like Cushing's syndrome and hypothyroidism can slow metabolism and increase weight gain risk.

Fact or Fiction: Metabolic Rate in Obese Individuals

Fact: Obese individuals do not, in all cases, have a lower metabolic rate
Fact: Current research shows that obese people often have a higher metabolic rate than those with normal weight, possibly due to increased muscle mass needed to support extra weight.
However, formerly obese individuals may have a slightly lower rate.

More Metabolic Considerations

Obese individuals may have a more glycolytic metabolism (using carbs as primary fuel versus fat).

Classifying Nutrients

Essential vs. non-essential:
- Essential nutrients are necessary for life and the body cannot make enough of them; omission leads to decreased health. Vitamins and minerals often fall into this category.
- Non-essential nutrients are made by the body in sufficient amounts; consumption still offers health benefits. Some vitamins fall into this category also.
Energy-yielding (Macronutrients) vs. Non-energy-yielding(Micronutrients)
Macronutrients (Carbohydrates, Lipids, Protein): provide energy.
Micronutrients (Vitamins, Minerals): do not directly provide energy but help with various bodily functions.

Nutrient Terms

Enriched Foods: Foods that have nutrients removed during processing and then added back.
Fortified Foods: Foods with nutrients added that were not originally present.
Dietary Supplements: Products that contain vitamins, minerals, herbs, or other substances; taken to complement the diet.
Phytochemicals: Plant compounds with potential health benefits; not direct nutrients.

Calories

A calorie is a unit of energy; the amount required to raise the temperature of 1 kg of water by 1°C.
Carbohydrates, proteins, and fats provide different amounts of calories per gram, Carbohydrates and proteins are 4 calories per gram, fat is 9 calories per gram, and water is 0.

Acceptable Macronutrient Distribution Range (AMDR)

AMDRs show the range of carbohydrates, fats, and proteins associated with decreased chronic disease risk.
AMDR percentages are based on total daily calories.

Food Labels

Ingredient Lists: Listed by weight from most to least.
Nutrition Facts: Include serving size, total calories, calories from fat, carbohydrate and protein contents, vitamin and mineral content, and % Daily Values.

Serving Size

Important when comparing foods; use common measurements and comparisons (e.g., fist size, baseball)

Daily Value (DV)

Standards based on a 2,000 calorie diet.
5% or less is low, 20% or more is high.
Use this to determine how nutrients in a portion affect daily needs.

Adjustments to Daily Value

Adjust daily values if daily caloric goals differ from 2,000 calories.
Calculate according to daily calorie target.

Nutrient Density

The nutrient content of a food relative to its calories.
High ratio of vitamins/minerals to calories. High nutrient density foods are better than low nutrient foods with similar calorie counts.

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Description

Explore the fundamental concepts of nutrition and metabolism in this quiz. Learn how nutrients affect the body's health and functions, and understand the biochemical reactions that maintain life. Test your knowledge on sports nutrition, metabolic rates, and nutrient roles.