Weight Control and Energy Balence

How much calories per pound and body composition for Assigned Female at Birth?

15-18 c/lb, 20-25%

How much calories per pound and body composition for Assigned Male at Birth?

14-17 c/lb, 15%

Whats the absolute minimum caloric intake?

1,500 calories

How much calories is a pound of fat?

3,500 calories

What is most nutritional guidelines based on?

That men burns 2,000 calories everyday.

When should you not start a diet?

During break and in the summer.

What is the thing about supplements?

It’s mostly a placebo with minimal evidence that prove it works. Only take ones as perscribed by a doctor to make up nutritional defecits.

What should you have for a pre-workout meal?

Avoid egggs, greecy foods. Eat a lot of carbs and sports drinks to replenish sodium.

What should a post-workout meal contain and when to eat?

50-60% carbs and 1-2 hours after workouts

Anorexia Nervosa

A refusal of eating due to a mental state. Can look sickly due to their obsession with being skinny.

Bullimia Nervosa

Barfing after every meal. Results in not having all the calories you need.

How does someone gain lean muscle?

By having a 350+ caloric intake increase and increased workouts.

How much should fat be in someone’s diet

30% someone’s daily value. Only 10% is saturated fats.

What is the only way to gain and lose weight?

Slow and steady.

When is the best time for someone to eat before a workout?

Mostly four hours before.

Whats the breakdown process of carbohydrates?

1. Carbohydrates in no matter form.

2. Glucose

3. Glycogen (potental energy)

4. Fat if not used in 24+ hours

When should athletes consume protein?

30 minutes before workout. 15 minutes after

How much carbohydrates should a person consume?

3g/lb

How much protein should a person consume

1.4-1.7g/lb