Chapter 12 Flashcards
What type of nourishment should an athlete consume during an endurance event lasting under 60 minutes?
Water or electrolyte replacement drink
Which meal/snack would be a good recommendation for a person to consume before an early-morning workout who has limited time?
Chocolate milk
When playing in a baseball game, what energy system is primarily being used?
ATP-PC and glycolytic
What are the most abundant sources of endogenous energy in the body?
Fatty acids
Resistance-based exercise relies primarily on which fuel source?
Carbs
On average, how long do glycogen stores last during exercise?
90-120 minutes
What is the working definition of nutrient timing?
It is the temporal positioning of nutrients throughout the day and/or relative to the exercise bout in order to maximize performance or improve body composition.
How many hours does a fat-containing food need to digest or leave the gut?
Up to 6 hours
What season is best suited for an athlete to attempt to lose weight or gain muscle?
Off-season
Which nutrient is primarily responsible for building and repairing muscle tissue?
Protein
A pre-exercise snack, such as chocolate milk, fruit, or yogurt, should be consumed how long before endurance activity?
30 mins to 1 hour
What is the sleep low, train low carbohydrate periodization method?
Athletes perform an evening training session, restrict carbohydrates during overnight recovery, and then complete a fasted training session the following morning.
How much glucose does the brain consume?
About 20% of glucose-derived energy
What does the phrase “hitting the wall” mean?
Most of the muscle glycogen stores have been used up and the body is trying to convert other forms of stored energy (lean tissue and fat) to glucose.
What is the anabolic window?
It is a period following exercise during which nutrients such as protein and carbohydrates can be used to maximize muscle growth and glycogen replenishment.
