NSCA CPT H7

Carbohydrate
Minimal:
Normal clients:
Aerobic endurance athletes:

Fat
Total calories:
Mono- and polyunsaturated:
Saturated:

Water
Before exercise:
During exercise:
Aftere exercise:

Carbohydrate and water can be helpful in activities that last more than ...
...-...% carbohydrate is absorbed rapidly.

+1 pound lean tissue= +... kcal
+...-... kcal above daily requirements would supply the calories needed to support a 1-2 pound weekly gain in lean tissue.

Gaining muscle: ...-... gram of protein/kg bodyweight per day.

Loss 1-2 pounds: -...-... kcal (diet and exercise). 1% loss of bodyweight per week.

Energy density=

Fad diets:
-
-
-
-
-

Estimated Daily Calorie Needs of Males and Females by Activity Level:

light:
moderate:
heavy:

*Light activity level: Walking on a level surface at 2.5 to 3.0 miles per hour, garage work, electrical trades, carpentry, restaurant trades, housecleaning, child care, golf, sailing, table tennis.
**Moderate activity level: Walking 3.5 to 4.0 miles per hour, weeding and hoeing, carrying a load, cycling, skiing, tennis, dancing.
***Heavy activity level: Walking with load uphill, tree felling, heavy manual digging, basketball, climbing, football, soccer.