Macronutrient Science Fundamentals Flashcards

Which macronutrient is the body's primary source of energy, especially for the brain and during high-intensity exercise?

Answer: Carbohydrates

Carbohydrates are broken down into glucose, which is the main fuel for the body's cells, tissues, and organs. The brain, in particular, relies heavily on glucose to function properly. During intense physical activity, carbohydrates are the most readily available source of energy.

A client weighing 180 pounds wants to build muscle. Based on common recommendations for hypertrophy, which of the following daily protein intakes falls within the typical suggested range?

Answer: 216-270 grams

For individuals focused on muscle hypertrophy (growth), a common protein intake recommendation is between 1.2 to 1.5 grams per pound of body weight. For a 180-pound person, this calculates to a range of 216 grams (180 * 1.2) to 270 grams (180 * 1.5) of protein per day.

Which of the following is the most energy-dense macronutrient, providing 9 calories per gram?

Answer: Fats

Fats are the most calorically dense macronutrient, providing 9 calories for every gram consumed. In comparison, both carbohydrates and proteins provide 4 calories per gram.

A client is looking to improve their heart health by incorporating more 'good' fats into their diet. Which of the following foods is the best source of monounsaturated and polyunsaturated fats?

Answer: Avocados and walnuts

Avocados and walnuts are excellent sources of unsaturated fats (both monounsaturated and polyunsaturated), which are known to be beneficial for heart health by helping to lower bad cholesterol levels. Butter, red meat, cheese, and whole milk are higher in saturated fats.

The process of breaking down muscle tissue during exercise, which then requires protein for repair and growth, is known as:

Answer: Muscle Protein Breakdown

Exercise, particularly resistance training, causes microscopic tears in muscle fibers, a process called muscle protein breakdown. Post-exercise, the body uses dietary protein to repair these fibers, leading to muscle hypertrophy (growth) over time.

A client's Total Daily Energy Expenditure (TDEE) is calculated to be 2,200 calories for fat loss. If a macro coach sets a protein target of 40% of total calories, how many grams of protein should the client aim for daily?

Answer: 220 grams

First, calculate the total calories from protein: 2,200 calories * 0.40 = 880 calories. Since protein provides 4 calories per gram, divide the protein calories by 4 to find the gram amount: 880 calories / 4 calories/gram = 220 grams of protein.