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Certified Nutrition Coach > Ch 12: Nutrient Timing > Flashcards

Ch 12: Nutrient Timing Flashcards

1
Q

The temporal positioning of nutrients throughout the day and/or relative to the exercise bout in order to maximize performance or improve body composition

A

Nutrient Timing

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2
Q

Metabolic Pathways

A

ATP-PC Pathway, Glycolytic System and Oxidative System

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3
Q

Energy System that only lasts 10 seconds

A

ATP-PC Pathway (Adenosine Triphosphate and Phosphocreatine

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4
Q

Breakdown of Glucose into ATP. Lasts 60 seconds and is Anaerobic

A

Glycolysis

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5
Q

Primary source of ATP when at rest or low intensity, longer duration exercise

A

Oxidative Energy System. Requires Oxygen to make ATP. 60 minutes or longer. Breakdown of Carbohydrates and Fat

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6
Q

The Brain uses what percentage of glucose-derived energy

A

20%

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7
Q

Characteristics of Fiber

A

Found in Carbohydrates. Plays vital role in how quick something is digested and used as energy. Resistant to digestion in the Small Intestine

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8
Q

Timing of Fiber intake

A

Meals further away from activity should be higher in fiber compared to the meals or snacks closer to activity (1 to 2 hours before) so food has time to digest and be available for energy

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9
Q

Recommended amount of Protein

A

Ranges from 10 - 35% of total energy

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10
Q

General RDA for Protein

A

0.8 gram/kilogram/day Nonactive
Active: 1.2 - 1.6 1.6 gram/kilogram/day

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11
Q

Most abundant source of Endogenous energy in the body, due to their high energy capacity as well as copious amount of storage

A

Fatty Acids

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12
Q

Roles of Fat

A

Nutrient Absorption, Hormone Regulation, Heart Health, Blood Pressure Regulation, Protection of Vital Organs and Hair and Skin Health

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13
Q

Group of Lipids that are Esters formed from one molecule of Glycerol and three molecules of one or more fatty acids, stored within the muscle

A

Intramuscular Triglycerides - accessed for energy while training. Must be replenished during long duration training

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14
Q

A Molecule that is acted upon by an enzyme

A

Substrate

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15
Q

Stored Energy

A

Glycogen

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16
Q

Body stores of Glycogen

A

Enough Glycogen for 90 - 120 minutes of Endurance exercise

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17
Q

When body begins to convert other forms of stored energy (fats and lean tissue)

A

After 60 minutes of continuous exercise

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18
Q

Adequately fueled body can store how long of continuous exercise

A

Up to 120 minutes

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19
Q

Estimated Energy Stores: ATP-PC in Various Tissues

A

5 kcal

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20
Q

Estimated Energy Stores: Carbohydrate in Blood Glucose

A

80 kcal

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21
Q

Estimated Energy Stores: Carbohydrate in Liver Glycogen

A

400 kcal

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22
Q

Estimated Energy Stores: Carbohydrate in Muscle Glycogen

A

1500 kcal

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23
Q

Estimated Energy Stores: Fat in Free Fatty Acids

A

7 kcal

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24
Q

Estimated Energy Stores: Fat in Serum Triglycerides

A

75 kcal

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25
Q

Estimated Energy Stores: Fat in Muscle Triglycerides

A

2500 kcal

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26
Q

Estimated Energy Stores: Fat in Adipose Tissues

A

80000 + kcal

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27
Q

Estimated Energy Stores: Muscle Protein

A

30000 kcal

28
Q

Main substrates for high endurance activity

A

Carbohydrates (moderate to high intensity) and Fat (Lower-intensity activity)
- As exercise duration continues (prolonged bouts of exercise), fuel substrates begin to shift, moving more from carbohydrates (glycogen) to fat stores

29
Q

Amount of carbohydrates an endurance athlete should have depends on what?

A

Size, Gender, Training Program and Sport

30
Q

Carbohydrate amount for high endurance athletes

A

8 to 12 grams/kilograms/day

31
Q

Pre-exercise meal fueling strategies for Endurance athletes: 3-4 hours before exercise

A

High in quality Carbohydrates
Lean Protein
Low in Fiber and Fat

32
Q

Pre-exercise Hydration Endurance athletes:

A

4 hours before activity

33
Q

Pre-exercise snack fueling strategies for Endurance athletes:

A

30 minutes to 1 hour before exercise
High in Carbohydrates
Moderate in Protein
Low in Fat and Protein

34
Q

Peri-exercise snack fueling strategies for Endurance athletes:

A

Carbohydrate intake should begin shortly after onset of activity, but only if the exercise session is continuous and will last more than 60 minutes.

35
Q

Pre-exercise Hydration strategies for Endurance athletes:

A

Continue Hydrating (ex 5 - 10 oz of water)

36
Q

Peri-exercise hydration strategies for Endurance athletes:

A

Continue hydrating, which is dependent on the athlete’s sweat rate.

Example: 0.4 to 0.8 liters per hour
Sports drinks should contain 6 to 8% carbohydrate solution.

Replace electrolytes lost with sports drinks or foods high in sodium and potassium.

37
Q

Post-exercise hydration strategies for Endurance athletes:

A

Continue hydrating.

Example: Drink 16 to 24 oz water or sports drink for every pound lost during exercise (1.25 to 1.5 liter per kilogram of body weight lost during exercise).

38
Q

Post-exercise snack fueling strategies for Endurance athletes:

A

Critical only if another exercise bout is planned within 24 hours; however, no harm in replenishment soon after exercise

2 hours after exercise (Continue meals in 2-hour intervals up to 6 hours.)

Quality carbohydrate and lean protein

Carbohydrates: 1 to 1.2 g/kg per hour for 4 to 6 hours post-exercise

Protein: 0.25 to 0.3 g/kg post-exercise

39
Q

What does Resistance Exercise Stimulate

A

Muscle Protein Synthesis (MPS)stimulated and augmented by protein ingestion (Muscle Hypertrophy)

40
Q

Factors in Muscle Hypertrophy

A

Properly designed and Simultaneous resistance-training program. Hormone Levels, Total energy and Protein

41
Q

Fueling Strategies - Strength Athletes: Pre- Exercise Meal

A

2 - 4 hours before exercise; High in quality Carbs (1 - 4 g/kg)
20 - 30 g lean protein
Low in Fiber and Fat
Start Hydration 4 h before

42
Q

Fueling Strategies - Strength Athletes: Pre- Exercise Snack

A

High in carbs
Mod in Protein
Low in Fiber and Fat
Cont Hydrating (5 - 10 oz)

43
Q

Fueling Strategies - Strength Athletes: Peri-Exercise Snack

A

30 to 60 g carbohydrates per hour spaced every 15 to 20 minutes for exercise lasting over an hour
Continue hydrating, which is dependent on the athlete’s sweat rate.

44
Q

Fueling Strategies - Strength Athletes: Post-Exercise Meal/Snack

A

Critical only if exercising again within 24 hours, but not harmful to try to consume quality carbohydrates and protein soon after exercise session comes to an end and at repeated intervals (about every 4 hours), particularly when it comes to protein
Quality carbohydrates and lean protein

Carbohydrates: 1 to 1.2 g/kg for 4 to 6 hours post-exercise

Protein: 20 to 30 g (0.25 to 0.3 g/kg) consumed after exercise
Cont Hydrating

45
Q

Commonality in diet to simultaneously lose body fat and gain muscle

A

Quality and Quantity of Protein
Increasing protein intake while in a negative energy balance can help preserve muscle.

46
Q

What is essential for a weight increase or reduction plan

A

High-quality Protein, whole grain carbohydrates and Healthy fats

47
Q

Time it takes to digest Carbohydrates

A

1 - 2 Hours

48
Q

Time it takes to digest Protein

A

3 - 4 Hours

49
Q

Time it takes to digest Fats

A

Up to 6 Hours

50
Q

Manipulating Carbohydrate intake on a day-to-day or even a meal-by-meal basis

A

Carbohydrate Periodization (Low- to Moderate- to High-carbohydrate meals are used to alter the availability of Glucose in a preceding training session

51
Q

The same number of calories

A

Isocaloric

52
Q

Waking up in the morning and exercising in a fasted state

A

Fasted Training

53
Q

A client restricts carbohydrates in the post-exercise period with the intention of enhancing pathways for fatty-acid oxidation

A

Recover Low

54
Q

In this method, athletes perform an evening training session, restrict carbohydrates during overnight recovery, and then complete a fasted training session the following morning. The total time with reduced muscle glycogen is between 12 to 14 hours. Using this technique for 1 to 3 weeks showed improved endurance efficiency.

A

Sleep Low, Train Low

55
Q

Athletes complete a morning session to deplete muscle glycogen and follow the day up with a reduced carbohydrate intake, so the second exercise session is with reduced muscle glycogen.

A

Twice-A-Day Training

56
Q

A period of time following exercise in which nutrients such as protein and carbohydrates can be used to maximize muscle growth and Glycogen replenishment

A

Anabolic Window

57
Q

Anabolic Window timing

A

30 to 45 minutes after exercise
1 - 2 hours post exercise is when Protein Synthesis happens most effectively
Total amount of protein and carbohydrates eaten over the course of the day is more important for body composition and performance than nutrient-timing strategies specific to the workout itself

57
Q

Breakfast consumption benefits

A

Improvement in Behavior, Cognition, Concentration and school performance in children
Quality in the overall diet, micronutrient intake, Bodyweight and other lifestyle factors

58
Q

Maximal Effect for Carbohydrate Timing

A

Continuous exercise > 60 minutes
Repeat bouts of exercise (training or competition) within 24 hours

59
Q

Maximal Effect for Protein Timing

A

Timing around exercise in a fasted state or if previous meal was > 3 hours prior

60
Q

When is the timing of meals important?

A

Individual’s goal includes extreme muscle or strength gains, extreme fat loss in advanced exercisers and continuous and exhaustive training lasting over 60 min or more

61
Q

Increased Strength and Muscle Mass

A

Carbohydrates, Protein and Creatine taken around the activity session

62
Q

Glycogen stores during exercise

A

90 - 120 minutes

63
Q

Sleep Low, Train Slow Carbohydrate Periodization Method

A

Athletes perform an evening training session, restrict carbohydrates during overnight recovery and then then complete a fasting workout in the morning

64
Q

Strength athletes pre-workout meal timing

A

2 - 4 hours prior to exercise

65
Q

Pre-exercise snack timing before endurance exercise activity

A

30 min to 1 hour

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