ACE Fitness Nutrition cheat sheet

Energy values: carbohydrate 4 kcal/g, protein 4 kcal/g, fat 9 kcal/g, and alcohol 7 kcal/g.

Adult AMDRs: carbohydrate 45-65%, fat 20-35%, and protein 10-35% of total daily calories.

Athlete protein intake: about 1.2-1.4 g/kg/day for endurance training and 1.6-2.0 g/kg/day for strength training.

Fiber target: 14 g per 1,000 kcal, roughly 25 g/day for women and 38 g/day for men.

Saturated fat below 10% of calories, added sugars below 10% of calories, and sodium below 2,300 mg/day.

Nine essential amino acids; two essential fatty acids: linoleic acid (omega-6) and alpha-linolenic acid (omega-3).

Glycemic index bands: low is 55 or less, medium is 56-69, and high is 70 or more.

Resting metabolic rate is about 60-70% of total daily energy expenditure; the thermic effect of food is about 10%.

Total water needs are about 3.7 L/day for men and 2.7 L/day for women, including water from food and beverages.

BMI = weight (kg) / height (m)^2; underweight is below 18.5, normal 18.5-24.9, overweight 25-29.9, and obesity 30 or higher.

Waist circumference flags elevated risk above 102 cm (40 in) in men and above 88 cm (35 in) in women.

Essential body fat is about 2-5% in men and 10-13% in women; obesity thresholds are roughly 25% in men and 32% in women.

Jackson-Pollock three-site skinfolds: men use chest, abdomen, and thigh; women use triceps, suprailium, and thigh.

Transtheoretical stages: precontemplation, contemplation, preparation, action, and maintenance.

Motivational interviewing core skills are open-ended questions, affirmations, reflections, and summaries (OARS).

SMART goals are specific, measurable, achievable, relevant, and time-bound.

Bioelectrical impedance depends on hydration status, recent exercise, and food intake; typical error is about 3-5%.

A 24-hour recall, food frequency questionnaire, and food diary trade accuracy against client burden and recall bias.

Pre-exercise meal: 1-3 g/kg carbohydrate 1-4 hours before exercise, plus 20-40 g protein when tolerated.

During exercise: 30-60 g carbohydrate per hour for sessions of 1-2.5 hours; up to 90 g/hour for longer events using multiple transportable carbohydrates.

Post-exercise: about 1.2 g/kg carbohydrate plus 0.3 g/kg protein, or 20-40 g protein, within 0-2 hours.

Carbohydrate loading: 8-12 g/kg/day for 24-48 hours before an endurance event.

Weight loss target: 0.5-1% of body weight per week using a 500-1,000 kcal/day deficit.

Protein during an energy deficit: 1.6-2.4 g/kg/day to help preserve lean mass.

Dehydration above 2% of body weight impairs performance; replace about 1.25-1.5 L fluid per kg of body weight lost.

Use teach-back and plain-language materials written at roughly a 5th-6th grade reading level.

Self-monitoring, goal setting, and stimulus control are evidence-based behavior-change techniques used in coaching.

Scope: fitness nutrition professionals provide general nutrition education, not medical nutrition therapy, diagnosis, or therapeutic diets.

Refer to a registered dietitian nutritionist for diabetes, kidney disease, eating disorders, food allergies, and tube feeding.

Referral triggers include rapid unexplained weight loss, amenorrhea, binge-purge behavior, and severe gastrointestinal symptoms.

SCOFF screen: sick, control, one stone, fat, food; two or more positive answers warrant an eating-disorder referral.

Obtain informed consent and document sessions; protect identifiable client information under HIPAA.

Do not prescribe supplements, herbs, or doses to treat medical conditions outside the defined scope.

Maintain professional liability insurance and current certification through continuing education.

Cultural competence and health literacy affect adherence; adapt communication rather than blaming the client.

Collaborate with physicians, registered dietitians, and mental health providers, and refer when needs exceed competence.