Chapter 10: nutrition strategies for maximizing performance

Question 1

this much carbs should be eaten if the meal is >= 1 hour before competition

Answer 1

0.5g/kgbw

Question 2

this much carbs and fluids should be taken in if the meal is 2 hours before competition

Answer 2

1g/kgbw, and 3-5ml of fluid/kgbw

Question 3

this much carbs/protein and fluids should be taken in if the meal is 4 or more hours before competition

Answer 3

1-4 g/kgbw carbs
0.15-0.25 g/kgbw protein
5-7ml water/kgbw

Question 4

aerobic endurance athletes should consume this many g of carbs of multiple types of sugars each hour durning prolonged aerobic endurance activity

Answer 4

30-90g

Question 5

adults should eat meals containing atleast 20-30 g of this every 3-4 hours after exercising

Answer 5

higher-leucine protein

Question 6

BMI =

Answer 6

weight in kg / height in meters(^2)