Chapter 12: Nutrient Timing

Question 1

The breakdown of glucose to create ATP.

Answer 1

Glycolysis

Question 2

Provides your body with immediate energy and lasts about 10 seconds.

Answer 2

ATP-PC

Question 3

The primary source of ATP when your body is at rest or during low intensity, longer-duration exercise.

Answer 3

Oxidative Energy System

Question 4

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.

Answer 4

Intramuscular Triglycerides

Question 5

Edible parts of a plant that are resistant to digestion and absorption in the small intestine.

Answer 5

Fiber

Question 6

The most abundant source of endogenous energy in the body.

Answer 6

Fat

Question 7

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).

Answer 7

90-120 minutes

Question 8

A molecule that is acted upon by an enzyme.

Answer 8

Substrate

Question 9

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.

Answer 9

Carbohydrate

Question 10

True or false: Carbohydrates and fat are the main substrates used by the body during endurance activity.

Answer 10

True

Question 11

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.

Answer 11

True

Question 12

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.

Answer 12

False

Question 13

How long does it take carbs to digest?

Answer 13

Up to 1-2 hours

Question 14

How long does it take protein to digest?

Answer 14

Up to 3-4 hours

Question 15

How long does it take fat to digest?

Answer 15

Up to 6 hours

Question 16

Waking up in the morning and exercising in a fasted state.

Answer 16

Fasted training

Question 17

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.

Answer 17

Twice a Day Training

Question 18

A client restricts carbohydrates in the post-exercise period with the intention of enhancing pathways for fatty acid oxidation.

Answer 18

Recover Low

Question 19

Athletes perform an evening training session, restrict carbohydrates during overnight recovery, and then complete a fasted training session the following morning.

Answer 19

Sleep Low, Train Low

Question 20

What are the most abundant sources of endogenous energy in the body?

Answer 20

Fatty acids

Question 21

A strength athlete’s pre-exercise meal should be how many hours before exercise?

Answer 21

2-4 hours

Question 22

What is the fuel source for cells in the body?

Answer 22

Adenosine triphosphate

Question 23

How much glucose does the brain consume?

Answer 23

About 20% of glucose-derived energy

Question 24

What type of nourishment should a strength athlete consume in their pre-exercise meal?

Answer 24

Carbohydrate (1-4 g/kg), 20-30 g lean protein, low fiber and fat

Question 25

How much protein is suggested in a post-exercise snack for a strength athlete?

Answer 25

20-30g