Macronutrients and Micronutrients
What this domain tests
This domain tests practical knowledge of protein, carbohydrate, fat, fiber, hydration, vitamins, and minerals: food sources, functions, requirements, and counseling implications. Items often ask you to translate grams per kilogram into real food amounts and to spot deficiency or toxicity risk.
Core rules
- Protein: RDA 0.8 g/kg/day for general adults; active adults commonly 1.2–2.0 g/kg/day. Complete proteins supply all 9 essential amino acids; complementary plant proteins can cover them across the day.
- Carbohydrate: primary fuel for high-intensity exercise; fiber target roughly 25–38 g/day for adults, increased gradually with fluids.
- Fat: 20–35% of kcal; essential fatty acids support cell membranes and inflammation regulation; saturated fat kept below 10% of kcal.
- Fat-soluble vitamins A, D, E, K are stored and can reach toxic levels; water-soluble B vitamins and vitamin C are generally excreted, but excess can still cause effects.
- Key minerals: calcium (about 1,000 mg/day for most adults), iron (8 mg men, 18 mg menstruating women), sodium (keep under 2,300 mg/day generally). Vitamin C enhances non-heme iron absorption; calcium and vitamin D work together for bone health.
- Hydration: about 30–35 ml/kg/day for general adults, adjusted for heat, exercise, and sweat losses.
Worked example
A 70 kg active client needs 1.4 g/kg protein: 70×1.4 = 98 g/day. Distribute across 4 meals: about 24–25 g per meal. A meal of 100 g chicken breast (about 31 g protein), 1 cup cooked quinoa (about 8 g), and ½ cup lentils (about 9 g) provides roughly 48 g - enough for two meals if portioned accordingly.
Traps that cost marks
Assuming more protein always builds more muscle, overlooking fat-soluble vitamin toxicity, recommending iron supplements without referral, and treating all plant proteins as incomplete at every meal.