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NASM Certified Personal Trainer · Basic and Applied Sciences and Nutritional Concepts

NASM Certified Personal Trainer: Nutrition Basics Concepts

Importance ★★★☆☆ · 30% (estimate)

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Overview

This chapter covers the basics of food as fuel: the three macronutrients, vitamins, and energy balance. Trainers share general, widely accepted nutrition information, so the exam keeps to basic facts.

The three macronutrients give energy. Carbohydrate and protein each give 4 calories per gram, and fat gives 9 calories per gram. Carbohydrate is the main fuel for higher-intensity exercise, and protein helps build and repair tissue.

Vitamins come in two groups. Vitamins A, D, E, and K are fat-soluble and can be stored in body fat. Vitamin C and the B vitamins are water-soluble, and extra amounts mostly leave the body.

Energy balance compares calories eaten with calories used. Eating fewer calories than you burn leads to weight loss over time. One pound of body fat is commonly estimated at about 3,500 calories, though real results vary from person to person.

Key concepts

  • Calories per gram

    Carbohydrate: 4 calories per gram. Protein: 4 calories per gram. Fat: 9 calories per gram.

    Memory tip4-4-9: carbs, protein, fat.

  • Carbohydrate

    The body's main fuel for moderate to high-intensity exercise. It is stored in muscles and the liver as glycogen.

    Memory tipHarder workout = more carbs burned.

  • Protein

    A macronutrient made of amino acids. It builds and repairs muscle and other tissue. It is not a main fuel during exercise.

    Memory tipProtein = building blocks, not the gas tank.

  • Fat-soluble vitamins

    Vitamins A, D, E, and K dissolve in fat and can be stored in the body. Vitamin C and the B vitamins are water-soluble.

    Memory tipFat-soluble vitamins spell 'ADEK'. Everything else is water-soluble.

  • Energy balance

    The comparison between calories eaten and calories burned. A calorie deficit leads to weight loss over time, and a surplus leads to weight gain.

    Memory tipIn less than out = lose. In more than out = gain.

  • About 3,500 calories per pound

    A common rough estimate of the energy stored in one pound of body fat. Real weight change varies, so treat it as a guide, not a promise.

    Memory tip3,500 is a rule of thumb, not an exact law.

Often tested

  • Fat has 9 calories per gram; carbohydrate and protein have 4.
  • Carbohydrate, not protein, is the main fuel for high-intensity exercise.
  • A, D, E, and K are fat-soluble; vitamin C is water-soluble.
  • Trainers give general nutrition information only, not meal plans for medical conditions.

Easy to confuse: Fat-soluble vs. water-soluble vitamins

PointFat-solubleWater-soluble
VitaminsA, D, E, KC and the B vitamins
Stored in body?Yes, in body fat and liverMostly not; extra leaves the body

3 sample questions

Verified practice questions from this unit.

Practice questionReviewedBasic and Applied Sciences and Nutritional Concepts › Nutrition Basics★★★★☆

Question 1. How many calories are in one gram of fat?

  1. ① 4
  2. ② 9
  3. ③ 7
  4. ④ 2
▼ Show answer and explanation▲ Hide answer and explanation

Answer: ② 9

Key point: Fat = 9 kcal per gram

Fat has 9 calories per gram. Carbohydrate and protein each have 4.

Wrong choices

  • 4: This is the value for carbohydrate and protein.
  • 7: This is the value for alcohol.
  • 2: This is not the value for fat.
Practice questionReviewedBasic and Applied Sciences and Nutritional Concepts › Nutrition Basics★★★☆☆

Question 2. Which macronutrient is the body's main fuel for higher-intensity exercise?

  1. ① Fat
  2. ② Carbohydrate
  3. ③ Protein
  4. ④ Vitamin C
▼ Show answer and explanation▲ Hide answer and explanation

Answer: ② Carbohydrate

Key point: Carbohydrate fuels high-intensity exercise

Carbohydrate is the body's quickest fuel and is the main source for higher-intensity work.

Wrong choices

  • Fat: Fat is used mostly at lower intensities.
  • Protein: Protein is mainly used to build and repair tissue.
  • Vitamin C: Vitamins do not provide energy.
Practice questionReviewedBasic and Applied Sciences and Nutritional Concepts › Nutrition Basics★★★☆☆

Question 3. How many calories are in one gram of protein?

  1. ① 4
  2. ② 9
  3. ③ 7
  4. ④ 2
▼ Show answer and explanation▲ Hide answer and explanation

Answer: ① 4

Key point: Protein = 4 calories per gram

Protein gives about 4 calories per gram, the same as carbohydrate.

Wrong choices

  • 9: 9 calories per gram is fat.
  • 7: 7 calories per gram is alcohol.
  • 2: 2 is not the value for protein.
Practice 5 questions from this unit →