Nutrition & Performance Exam 1

Which of the following nutrients are NOT typically found in plant foods?

calcium, iron, vitamin B12

Which nutrients ARE found in plant foods?

thiamin, niacin, riboflavin, vitamin K, vitamin E, potassium, vitamin A, vitamin C, folate

Match the storage location with the appropriate macronutrient.

1. Protein 2. Carbohydrate 3. Fat.

Adipose triglycerides

Liver glycogen

Muscle glycogen

Blood glucose

Serum fatty acids

Muscle

• _3__ Adipose triglycerides

• _2__ Liver glycogen

• __2_ Muscle glycogen

• __2_ Blood glucose

• __3_ Serum fatty acids

• __1_ Muscle

Assuming similar anthropometric characteristics between individuals, which of the following is the most variable source of an individual's total daily energy expenditure?

physical activity energy expenditure

Which of the following nutrient recommendations is/are the highest?

RDA

Someone is consuming 2000kcals per day. Of this, they are consuming 200g of protein. Does this intake fall within the AMDR for protein?

false

Using the Cunningham equation (below), calculate the resting energy expenditure of a 5'6", 135lb, 22 year old female with 22% body fat.

kcal/d = 500 + 22 × lean body mass (kg)

1553 kcals/d

How do you calculate lean body mass?

weight x body fat % converted to decimal.

Which of the following nutrients are required to be listed on the current Nutrition Facts label?

• Serving size

• vitamin d

• iron

Which of the following nutrients are NOT required to be listed on the current Nutrition Facts label?

• calories from fat

• vitamin A

Which of the following fuel sources is likely to be used the most during a 5k (moderate-high intensity) running race?

muscle glycogen

Which of the following devices or techniques can provide a direct measurement of energy expenditure?

a metabolic chamber

Which of the following devices or techniques can provide a indirect measurement of energy expenditure?

gas measurement or metabolic cart

Based on the Athlete's Plate, the relative intake of what nutrient/group is higher during periods of weight management compared to easy training?

protein

The risk of developing which of the following diseases may be influenced by proper nutrition?

	none of the above
	diabetes
	kidney disease
	all of the above
	cancer
	cardiovascular disease

all the above

In the Athlete's Plate "Hard Training", which food category was considerably higher as a percentage of daily intake compared to moderate training?

carbohydrates/grains

Dr. Z is interested in examining the effects of Vitamin D on muscle strength. He randomizes individuals with low Vitamin D to consume either a Vitamin D supplement or a placebo pill. Participants do not know which group they will be in. He measures their muscular strength before and after a month of supplementation.

1. What kind of research study is this?

2. If Dr. Z is also unaware of which group the participants in, what additional characteristic could be used to describe this study?

3. If Dr. Z finds the group taking the Vitamin D supplement improved their strength, based on the information provided, which of the following claims can he make?

1. experimental/randomized controlled trial

2. double-blind

3. Vitamin D supplementation may cause increased muscle strength in individuals with low Vitamin D

What major disease states have been shown to be influenced by nutrition

• cardiovascular disease

• type 2 diabetes

• obesity

• hypertension

• some cancers

• osteoporosis

Differences in proportion of foods consumed from different food groups in athletes undergoing easy, moderate, or hard training. How does this differ from my plate/dietary guidelines

• easy: closer to my plate (balanced intake, more fats)

• moderate: higher carbs

• hard: very high carbs, lower fat

  Difference from my plate is athletes need proportionally more carbs for energy

Vitamins difficult to obtain from a vegan diet

• vitamin B12

• Vitamin D

• iron

• zinc

• calcium

• omega 3 fatty acids

Common nutrient concerns for athletes and potential rationale for these concerns

• energy availability

• carb intake for glycogen

• hydration and electrolytes

Main categories of research and the conclusions that can be drawn based on each study design

• Epidemiological (observational): associations, not causation

• Case-control & cohort: stronger associations, still not causation

• Randomized controlled trial (RCT): strongest for cause-and-effect

• Meta-analysis/systematic review: highest strength of evidence

Types of blinding in an experiment research design. Explain why blinding may be important for nutrition research

• Single-blind: participants unaware of group assignment

• Double-blind: participants & researchers unaware

• Triple-blind: participants, researchers, and statisticians unaware

  Importance: reduces placebo effect, observer bias, and expectation effects.

Different nutrient recommendations: RDA, AI, UL, EAR, AMDR

• RDA: meets needs of ~97–98% of population

• AI: used when RDA can’t be determined (best estimate)

• UL: highest safe intake level

• EAR: meets needs of 50% of population

• AMDR: acceptable macronutrient distribution ranges

ADMR for each macronutrient

• Carbs: 45–65% of kcal (4 kcal/g)

• Protein: 10–35% of kcal (4 kcal/g)

• Fat: 20–35% of kcal (9 kcal/g)

• Alcohol: 7 kcal/g (not essential)

Identify the storage location within the body for each of the macronutrients and know the caloric value for each

• Carbs: glycogen (muscle & liver), 4 kcal/g

• Fat: adipose tissue, intramuscular triglycerides, 9 kcal/g

• Protein: muscle tissue (not stored for energy), 4 kcal/g

Major differences between the RDA,AI, EAR, UL, DV

• DV: food label reference, based on 2,000 kcal diet

• RDA/AI/EAR/UL: science-based nutrient standards

Identify techniques to measure energy expenditure. Understand the

difference between direct and indirect calorimetry.

• Direct calorimetry: measures heat production in chamber

• Indirect calorimetry: measures O₂ consumption & CO₂ production

• Doubly labeled water: estimates free-living TDEE over days

Know the major factors contributing to someone’s total daily energy

expenditure (TDEE). What is the most variable source of TDEE?

• Resting metabolic rate (RMR)

• Thermic effect of food (TEF)

• Physical activity energy expenditure (most variable)

Know which fuel source(s) are preferred for low vs high intensity activities.

• Low intensity: fats (β-oxidation)

• High intensity: carbohydrates (glycolysis)

Understand the major energy systems used for a range of exercise intensity

levels.

• Immediate (ATP-PCr): 0–10 sec, explosive activity

• Glycolytic (anaerobic): 10 sec – 2 min, moderate-high intensity

• Oxidative (aerobic): >2 min, endurance activity

How to convert inches to cm or meters and convert pounds to kilograms

Conversions:

1 inch = 2.54 cm

1 m = 100 cm

1 lb = 0.454 kg

1 inch = 0.0254

Know how to interpret the results of a resting metabolic rate assessment,

including RER, and what major factors may impact the results.

• 0.7 = fat oxidation

  • 1.0 = carbohydrate oxidation

• Influenced by diet, prior exercise, and metabolic adaptations

Know pre-exercise carbohydrate recommendations (amount and timing).

1g/kg/hour

Understand how carbohydrates are digested and absorbed and how to

maximize carbohydrate absorption during exercise.

• Digestion: salivary amylase → pancreatic amylase → disaccharidases

• Absorption: glucose & galactose via SGLT1 (Na⁺-dependent), fructose via GLUT5

• Maximize absorption during exercise: mix glucose + fructose sources

Know which types/duration activities carbohydrate consumption is

recommended during exercise.

Recommended for activities >60–90 min

Endurance events, intermittent high-intensity sports

What is the typical maximal rate of carbohydrate utilization during exercise?

What are some other factors an athlete should consider when planning

their intra-workout carbohydrate intake?

~60 g/hr (glucose only)

~90 g/hr (glucose + fructose mix)

Consider GI tolerance, hydration, form (gel vs drink)

Differentiate between glycemic index and glycemic load. Recognize

common high or low glycemic carbohydrates.

GI: rate at which food raises blood glucose (scale 0–100)

High GI = white bread, glucose

Low GI = lentils, oats

GL: GI × carb content of serving

Know the key hormones that help regulate blood sugar and how these

work.

Insulin: lowers blood glucose (storage)

Glucagon: raises blood glucose (liver glycogen breakdown)

Epinephrine, cortisol: raise glucose during stress/exercise

Describe some strategies to best promote glycogen resynthesis following

exercise.

• High GI carbs within 30–60 min post-exercise

• 1.0–1.2 g CHO/kg/hr for 4–6 hrs

• Add protein (3–4:1 CHO:PRO) for better recovery

Provide some example sources of simple and complex carbohydrates

Simple: fruit, honey, table sugar, juice

Complex: whole grains, oats, potatoes, beans

Describe the differences between the classic and modern approach for

glycogen loading.

• Classic: depletion with low-carb diet + exhaustive exercise → high-carb loading

• Modern: taper exercise + maintain high-carb diet 3 days before event

Recognize sources of dietary fiber and know which type of fiber has been

shown to positively impact LDL cholesterol.

• Soluble fiber (oats, legumes, apples): lowers LDL cholesterol

• Insoluble fiber (whole grains, vegetables): digestive health

Recognize common sugar alternatives (artificial sweeteners, sugar alcohols)

• Artificial sweeteners: aspartame, sucralose, saccharin

• Sugar alcohols: xylitol, sorbitol, erythritol

Identify common carbohydrate intolerances

• Lactose intolerance (lactase deficiency)

• Fructose malabsorption

• Celiac disease (gluten intolerance)

Know the main functions (in general) of lipids in the body

• Energy storage

• Insulation & protection

• Hormone synthesis

• Cell membrane structure

• Aid in absorption of fat-soluble vitamins

Describe the theory behind improved exercise performance from following

a ketogenic diet. Describe any potential drawbacks of following a ketogenic

diet on exercise performance and explain the physiologic rationale.

Theory: adapt to fat as fuel → spare glycogen

Drawbacks: reduced high-intensity performance, slower recovery, possible nutrient deficiencies

Rationale: fat oxidation slower than carbohydrate oxidation

Know which fatty acids are considered essential and which of these fatty

acids have been assessed for potential effects on performance

• Linoleic acid (omega-6)

• Alpha-linolenic acid (omega-3) → EPA, DHA

• Omega-3s studied for reducing inflammation, aiding recovery

Describe the general effect of endurance exercise on blood lipid profiles.

• ↓ Triglycerides

• ↑ HDL cholesterol

• Potential ↓ LDL cholesterol

.Compare the major steps involved in the digestion and absorption of

carbohydrates and fats

• Carbs: mouth (amylase) → small intestine enzymes → absorption into bloodstream

• Fats: bile salts emulsify → pancreatic lipase → micelles → absorption into enterocytes → chylomicrons → lymph → blood