Weightlifting Test Study Guide

Carbohydrates

Used for energy

Simple Carbs

Found in fruit, white rice, sugar

Complex Carbs

Found in whole grains, brown rice, vegetables, bread

Fats

Long-term energy source & hormone production

Types of Fat

Saturated, Unsaturated, and Trans Fats

Examples of Fat

Animal fats, avocados, nuts, oils, butter, fried foods

Proteins

Muscle repair & growth, recovery

Complete Proteins

Found in meat, contain all essential amino acids

Incomplete Proteins

Found in plants, do not contain all essential amino acids

Protein Examples

Beef, chicken, lamb, pork, fish, eggs, beans, tofu, protein shakes

Water Functions

Hydration, digestion, temperature regulation

Vitamins Function

Support immune system, energy production, skin/eye health

Fat-Soluble Vitamins

A, D, E, K

Water-Soluble Vitamins

B-Complex, C

Minerals Function

Bone strength, muscle function, oxygen transport

Key Minerals

Calcium, Iron, Magnesium, Zinc, Potassium

Serving Size

Tells the amount that corresponds to the nutrition listed

Calories

Total energy provided by food

Food Label Includes

Total fat, carbohydrates (fiber & added sugars), protein, minerals, vitamins

Daily Value

Based on a 2,000 calorie diet, general guideline

Dietary Guidelines

Published by USDA & HHS every 5 years

Diet Focus

Nutrient-dense foods, variety, limit sugars, balance calories with activity

Teen Athletes Caloric Needs

Higher due to growth, training, and metabolism

Meal Timing

Important for performance

Too Few or Too Many Calories

Can negatively affect performance

Simple Carbs Characteristics

Fast digestion, quick energy

Simple Carbs Examples

Most fruits and white rice

Complex Carbs Characteristics

Slower digestion, sustained energy

Complex Carbs Examples

Brown rice, some vegetables, fruits

Protein Digestion

Slow digestion, helps with muscle recovery

Fat Energy Use

Long-lasting energy source, good for long workouts

Paleo Diet

Focus on whole foods, lean meats, veggies, nuts, seeds; avoids grains, dairy, processed foods

Whole30 Diet

30-day reset with whole, unprocessed foods; eliminates sugar, alcohol, grains, dairy, legumes

Ketogenic Diet

Very low-carb, high-fat diet; shifts body to fat-burning (ketosis)

Carnivore Diet

Meat, fish, animal products only; eliminates all plant foods; highly restrictive

Pescatarian Diet

Plant-based with fish/seafood; allows eggs, dairy (sometimes)

Vegetarian Diet

Excludes meat; may include eggs and dairy; needs careful protein & iron planning

Vegan Diet

Excludes all animal products; needs complete proteins, B12, and iron

Basal Metabolic Rate (BMR)

Energy your body uses at rest

Total Daily Energy Expenditure (TDEE)

BMR plus activity level

Calories per Gram - Protein

4 calories per gram

Calories per Gram - Carbs

4 calories per gram

Calories per Gram - Fat

9 calories per gram

Balanced Plate Ratio

40–60% carbs, 20–30% protein, 20–30% fat (varies by goal)

Plate Includes

Protein, complex carbs, healthy fats, vegetables

Protein Recommendation

1 gram of protein per body weight or ideal body weight