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
What are the most abundant sources of endogenous energy in the body?
Fatty acids
How much protein is suggested in a post-exercise snack for a strength athlete?
20-30g
What is the energy pathway that does not require oxygen to produce ATP?
Anaerobic pathway
Resistance-based exercise relies primarily on which fuel source?
Carbohydrates
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.
When should a strength athlete’s pre-exercise snack be consumed?
30 minutes to 2 hours before exercise
Which meal/snack would be a good recommendation for a person to consume before an early-morning workout who has limited time?
Chocolate milk
What does resistance exercise stimulate to increase the size of muscles, known as muscle hypertrophy?
Muscle protein synthesis
How many hours does a protein-rich food need to digest or leave the gut?
Up to 3-4 hours
How many hours does a fat-containing food need to digest or leave the gut?
Up to 6 hours
A strength athlete’s pre-exercise meal should be how many hours before exercise?
2 to 4 hours
How much glucose does the brain consume?
About 20% of glucose-derived energy
What type of nourishment should an athlete consume during an endurance event lasting under 60 minutes?
Water or electrolyte replacement drink
