Chapter 12: Nutrient Timing Flashcards
The breakdown of glucose to create ATP.
Glycolysis
Provides your body with immediate energy and lasts about 10 seconds.
ATP-PC
The primary source of ATP when your body is at rest or during low intensity, longer-duration exercise.
Oxidative Energy System
Fat is stored within muscles as ________ _________ and can be accessed for energy while training. However, during long-duration exercise, the body uses these triglycerides that are stored within the muscles.
A 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.
Intramuscular Triglycerides
Edible parts of a plant that are resistant to digestion and absorption in the small intestine.
Fiber
The most abundant source of endogenous energy in the body.
Fat
During exercise, on average, the body stores enough glycogen for about ________ minutes of endurance exercise. As exercise demands are placed on the body, muscle glycogen stores are continuously depleted. The phrase “hitting the wall” means that 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, as glucose is the required substrate. This typically starts to happen around 60 minutes of continuous exercise, without any exogenous carbohydrate replenishment (e.g., sports drink, gels, or carbohydrate chews).
90-120 minutes
A molecule that is acted upon by an enzyme.
Substrate
Endurance athletes who continuously eat a _________-rich versus a higher protein- or fat-rich diet have greater muscle glycogen stores to draw from during training and racing.
Carbohydrate
True or false: Carbohydrates and fat are the main substrates used by the body during endurance activity.
True
True or false: Carbohydrates are the main substrate used during moderate to high-intensity exercise, whereas fat is the predominate substrate used during lower-intensity exercise.
True
True or false: Substantial muscle hypertrophy can occur without a simultaneous resistance training program if an exerciser consumes at least 3.0 g/kg/day of protein per day.
False
How long does it take carbs to digest?
Up to 1-2 hours
How long does it take protein to digest?
Up to 3-4 hours
How long does it take fat to digest?
Up to 6 hours
Waking up in the morning and exercising in a fasted state.
Fasted training
Athletes complete a morning session to deplete muscle glycogen and follow the day up with reduced carbohydrate intake, so the second exercise session is with reduced muscle glycogen.
Twice a Day Training
A client restricts carbohydrates in the post-exercise period with the intention of enhancing pathways for fatty acid oxidation.
Recover Low
Athletes perform an evening training session, restrict carbohydrates during overnight recovery, and then complete a fasted training session the following morning.
Sleep Low, Train Low
What are the most abundant sources of endogenous energy in the body?
Fatty acids
A strength athlete’s pre-exercise meal should be how many hours before exercise?
2-4 hours
What is the fuel source for cells in the body?
Adenosine triphosphate
How much glucose does the brain consume?
About 20% of glucose-derived energy
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
How much protein is suggested in a post-exercise snack for a strength athlete?
20-30g
