Nutrition and Macronutrients Review

These flashcards cover the fundamentals of macronutrients, calorie content, protein requirements, and their impact on body composition and health based on the lecture material.

After calories are set, what is the next most important nutrition variable?

Macronutrient ratios.

What are the three primary macronutrients?

Protein, carbohydrates, and fat.

Which substances contain calories but should make up only a small portion of the diet?

Alcohol and sugar alcohols.

Why do macronutrient ratios matter?

They influence body composition, training performance, and recovery.

Can ideal macronutrient ratios overcome incorrect calorie intake?

No. Calorie balance must be correct first.

What percentage of diet results can generally be achieved by optimizing calories and macronutrients?

About $80\%$.

What does the IIFYM approach emphasize?

Meeting calorie and macronutrient targets provides most physique and performance benefits.

For relatively lean individuals, what measurement does the book use to calculate macronutrients?

Body weight.

What is the calorie content of protein?

$4$ calories per gram.

What is the calorie content of carbohydrates?

$4$ calories per gram.

What is the calorie content of fat?

$9$ calories per gram.

Why is fat more calorie-dense than protein or carbohydrates?

It contains $9$ calories per gram compared to $4$.

What is the Caloric Constraint Hypothesis (CCH)?

Macronutrients must fit within a predetermined calorie target.

What happens if one macronutrient increases while calories stay constant?

One or both of the other macronutrients must decrease.

Why should protein intake not be increased without considering other macros?

It can reduce carbohydrates or fats below beneficial levels.

What are proteins made of?

Amino acids.

How many amino acids make up human proteins?

$20$ amino acids.

How many amino acids must be obtained through the diet?

Nine essential amino acids.

What is protein turnover?

The continual breakdown and rebuilding of proteins in the body.

Why is dietary protein required every day?

The body constantly loses amino acids through normal processes.

Why is protein considered anti-catabolic?

It helps preserve existing muscle tissue.

What is anabolism?

The process of building new tissue, including muscle.

Why is protein essential for athletic performance?

It supports muscles, enzymes, connective tissue, and oxygen transport.

Which macronutrient has the greatest impact on body composition?

Protein.

Is there a realistic protein intake shown to be toxic for healthy people?

Current evidence suggests no, assuming healthy kidneys.

What practical factor usually limits protein intake?

The need to leave enough calories for carbohydrates and fats.

What is the minimum protein intake recommended for general health?

Approximately $0.3\,\text{grams per pound}$ of body weight per day.

Is the health minimum protein intake optimal for muscle growth?

No. Muscle growth typically requires more protein.

How can higher protein intake help during fat loss?

It increases fullness and helps preserve lean muscle mass.

Why can maintaining muscle improve long-term health?

It supports activity, reduces injury risk, and promotes healthy aging.