Macro-Micro Part 1

Dietary Reference Intakes (DRIs)

  • EAR: Average daily intake sufficient for 50% of healthy population.

  • RDA: Daily nutrient intake for 98% of population; uses AI if RDA not established.

  • UL: Maximum daily level without adverse effects.

  • AMDR: Recommended macronutrient calorie percentage.

Categories of Nutrients

  • Macronutrients:

    • Carbohydrates

    • Fats

    • Proteins

    • Water

  • Micronutrients:

    • Vitamins

    • Minerals

    • Trace elements

Food Labeling

  • Servings: Indicate servings per container.

  • Nutrition Facts:

    • Example values (per serving):

    • Total Fat: 8g (10%)

    • Saturated Fat: 3g (15%)

    • Total Carbohydrate: 21g (8%)

    • Protein: 3g

Functions of Nutrients

  • Promote growth and development.

  • Regulate metabolic reactions.

  • Provide fuel.

Carbohydrates

  • Composition: Carbon, hydrogen, oxygen.

  • Energy yield: 1g carbohydrates = 4 kcal.

  • Types:

    • Simple sugars: Monosaccharides, disaccharides.

    • Complex carbohydrates: Oligosaccharides, polysaccharides.

Fiber

  • Types:

    • Insoluble: Not dissolvable in water, aids GI health.

    • Soluble: Dissolvable in water, health benefits include reduced LDL and cancer risk.

  • Recommended intake:

    • Men: ~40 g/day

    • Women: ~25 g/day

Fats

  • Energy yield: 1g fat = 9 kcal.

  • Types:

    • Triglycerides as storage form.

    • Essential roles: Energy reserve, hormone production, structure of cell membranes.

  • Saturated vs. unsaturated fats.

Protein

  • Composed of amino acids, yielding ~4 kcal/g.

  • Not primary fuel source during exercise.

Energy and Expenditure

  • Calories: Unit of energy; impact of balance on performance.

  • Methods to measure energy expenditure: Direct and indirect calorimetry.