Chapter 12: Nutrient Timing Flashcards
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.
How many hours does a fat-containing food need to digest or leave the gut?
Up to 6 hours
What type of nourishment should an athlete consume during an endurance event lasting over 60 minutes?
Transportable carbohydrates (soft gels)
A pre-exercise snack, such as chocolate milk, fruit, or yogurt, should be consumed how long before endurance activity?
30 mins to 1 hour
How many hours does a carbohydrate-containing food need to digest or leave the gut?
Up to 1-2 hours
When playing in a baseball game, what energy system is primarily being used?
ATP-PC and glycolytic
What type of nourishment should a strength athlete consume in their pre-exercise meal?
Carbohydrate (1-4 g/kg), 20-30 g lean protein, low fiber and fat
On average, how long do glycogen stores last during exercise?
90-120 minutes
What season is best suited for an athlete to attempt to lose weight or gain muscle?
Off-season
What is the fuel source for cells in the body?
Adenosine triphosphate
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.
Which nutrient is primarily responsible for building and repairing muscle tissue?
Protein
Which energy system is primarily used during the start of a sprint, powerlifting, or throwing a discus?
ATP-PC
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.
What energy source is preferred by the brain?
Glucose
