Diet and Nutrition

• How many calories do women require daily?

  1,940 calories
• How many calories do men require daily?

  2,550 calories
• What percentage of the diet should be carbohydrates?

  55%
• What percentage of the diet should be proteins?

  15%
• What percentage of the diet should be fats?

  30%
• What are the three macronutrients?

  Proteins, carbohydrates, and fats
• What are micronutrients composed of?

  Vitamins and minerals
• What is the function of carbohydrates?

  Provide fuel for ATP synthesis
• How are carbohydrates stored in the body?

  As glycogen in muscles and liver
• What is the importance of carbohydrates?

  Provides energy for aerobic and anaerobic activities
• What are some sources of carbohydrates?

  Potatoes, rice, and pasta
• What are proteins made of?

  Amino acids
• How many essential amino acids are required for humans?

  20 essential amino acids
• What is the function of proteins?

  Build and repair muscle tissue
• What happens if you consume too much protein?

  It can be used for ATP synthesis
• Why is sufficient protein important after training?

  To recover from training sessions
• What are some sources of protein?

  Meat, fish, and eggs
• What is the function of fats?

  Provide ATP synthesis fuel
• How do fats help the body?

  Absorb fat-soluble vitamins A, D, E, K
• What is the importance of fats in sports?

  Provides energy for ultra-endurance sports
• What are sources of unsaturated fats?

  Avocados, nuts, and plant oils
• What are sources of saturated fats?

  Butter and meat
• What is the function of fiber?

  Keep the digestive system healthy
• Why is fiber important?

  Helps prevent chronic diseases
• What are some sources of fiber?

  Whole grains and fruits
• What is the function of water?

  Regulate body temperature and transport nutrients
• What happens if you are dehydrated?

  Increases perceived exhaustion and impairs performance
• What is the function of calcium?

  Build strong bones and teeth
• What is the function of iron?

  Forms hemoglobin in blood cells
• What vitamin is important for vision?

  Vitamin A
• What vitamin is important for blood cell formation?

  Vitamin B12
• What vitamin is important for collagen formation?

  Vitamin C
• What vitamin is important for strong bones and teeth?

  Vitamin D
• What vitamin is important for blood clotting?

  Vitamin K
• What is a metabolic equivalent (MET)?

  A measure of energy expenditure during activities
• What MET range is considered moderate intensity exercise?

  2 to 5 METs
• What MET value is considered high intensity exercise?

  Over 6 METs
• What is the relationship between resting metabolic rate and calories burned during cycling?

  Calories burned equals resting metabolic rate multiplied by MET value
• What are the key nutritional terms covered in the video?

  • Macronutrients: proteins, carbohydrates, fats
  • Micronutrients: vitamins, minerals
  • Energy balance
• What are the functions and importance of macronutrients?

  • Carbohydrates: Provide energy for ATP synthesis
  • Proteins: Build and repair muscle tissue
  • Fats: Provide ATP synthesis fuel and absorb vitamins