HHSg Exam 2 Ranges

AMDR for fat

20-35%

how many total calories should come from saturated fats

<10%

AMDR for CHO

45-65%

CHO recommendations for athletes

5-8 g/kg BW

CHO recommendations for people in rehabilitation

<5 g/kg

CHO recommendations for hypertrophy

3-8 g/kg BW

CHO recommendations for endurance scenarios

6-12 g/kg BW

AMDR for protein

10-35%

what is the general protein recommendation for athletes

1.2-2.0 g/kg

what is the protein recommendation for people in rehab or weight loss

up to 2.5 g/kg

what is the protein recommendation for rehabilitation

1.5-2.5 g/kg

what is the recommended amount of protein per meal

0.25-0.4 g/kg OR 20-30g/meal

What are the EA ranges

optimal- 45

reduced 30-45

low <30

How often should protein be consumed

every 3-4 hrs.

what are the daily CHO needs for light exercise

3-5 g/kg BW

what are the daily CHO needs for moderate exercise (1 hr)

5-7 g/kg BW

what are the daily needs for CHO for high exercise (1-3hrs)

6-10 g/Kg BW

what are the daily CHO needs for very high exercise (>4-5 hrs)

8-12 g/kg BW

what is the conversion from lbs to kg

lbs / 2.2 = kg

1 oz = how many ml

30

8oz = 1 cup = how many ml

240

what are pre exercise CHO recommendations

1-4 CHO/kg BW 1-4 hrs prior

what are during exercise CHO recommendations

consume every 15-20 min to reach

a. 30-60 g/h

b. up to 90 g/h

c. <60 min rely on training diet

what are post exercise CHO recommendations

1.0-1.2 g CHO/kg/hr in first 4 hours if refueling is important

what are pre exercise fluid recommendations

7-10oz 10-20 mins prior

what are during exercise fluid recommendations

6-8oz every 15-20 minutes

what are post exercise fluid recommendations

16-24oz/lb BW lost from sweat

what are pre exercise protein recommendations

moderate

what are after exercise protein recommendations

0.25-0.3 g/kg BW post exercise and every 3-5 hrs. over multiple meals