Chapter 10 Flashcards
Prior to training or competition, the athlete’s diet should consist of __ amounts of ____ and ____ so they can empty quickly
low, fat and fiber.
What should nutrition look like pre-competition?
Average amount of protein
No sugar alcohols
No carbs
Increases glycogen stores
Carb loading
What is carb loading?
3 days prior to competition with high carbs and tapering of workouts.
__ - ___ grams of carbs has been shown to increase glycogen store by ___ - ___ %.
8-10. 20-40%
How many grams of carbs are recommended for marathon runners 36-48 hours prior to marathon
10-12
Post competition: aerobic endurance
Protein is vital for recovery as breakdown of muscle is high
Post competition: high intensity
Protein will help decrease muscle damage
Post competition: strength and power
High glycemic carbs are recommended as soon as possible after exercise
Post competition: Concurrent training
Consume carbs
How to gain weight
Increase calorie intake by 500.
eat larger portions
increase frequency of meals
choose calorie dense foods
How to lose weight
consume fewer calories
What does BMI stand for
Body mass index
How to calculate BMI
body weight (kg)/ height (m) squared
BMI numbers (underweight - extreme obesity)
< 18.5 underweight 18.5 - 24.9 normal 25 - 29.9 overweight 30 - 34.9 obesity I 35 - 39.9 obesity 2 > 40 extremely obese
