Chapter 12: Nutrient Timing Flashcards

You may prefer our related Brainscape-certified flashcards:
1
Q

Endogenous

A

Inside or internal.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Satiety

A

A feeling of fullness and satisfaction.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Intramuscular Triglycerides

A

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.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Substrate

A

A molecule that is acted upon by an enzyme.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Exogenous

A

Outside or external.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

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

A

True

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

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.

A

True

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

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.

A

False

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Isocaloric

A

The same number of calories.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

True or False? It is impossible to lose weight and gain muscle at the same time.

A

False

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

True or False? Recent data questions the anabolic window and suggests that the total amount of protein and carbohydrate ate over the course of the day is more important for body composition and performance than nutrient timing strategies specific to the workout itself.

A

True

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

True or False? The timing of nutrients is more important than the quantity and quality of nutrients to improve body composition and health.

A

False

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Why is breakfast an important meal?

A

The body is in a fasted state, The body is somewhat dehydrated, Breakfast can improve cognition and concentration

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What is the anabolic window?

A

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 well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What is the sleep low, train low carbohydrate periodization method?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What does resistance exercise stimulate to increase the size of muscles, known as muscle hypertrophy?

A

Muscle protein synthesis

17
Q

Resistance-based exercise relies primarily on which fuel source?

A

Carbohydrates

18
Q

What season is best suited for an athlete to attempt to lose weight or gain muscle?

A

Off-season

19
Q

How many hours does a protein-rich food need to digest or leave the gut?

A

Up to 3-4 hours

20
Q

When playing in a baseball game, what energy system is primarily being used?

A

ATP-PC and glycolytic

21
Q

What is the energy pathway that does not require oxygen to produce ATP?

A

Anaerobic pathway

22
Q

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

A

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

23
Q

What is the fuel source for cells in the body?

A

Adenosine triphosphate

24
Q

What type of nourishment should an athlete consume during an endurance event lasting under 60 minutes?

A

Water or electrolyte replacement drink

25
Q

Which energy system is primarily used during the start of a sprint, powerlifting, or throwing a discus?

A

ATP-PC

26
Q

What energy source is preferred by the brain?

A

Glucose

27
Q

What does the Institute of Medicine (IOM) recommend for protein intake?

A

10-35% of total energy

28
Q

What type of nourishment should an athlete consume during an endurance event lasting over 60 minutes?

A

Transportable carbohydrates (soft gels)