Chapter 12: Nutrient Timing Flashcards
Endogenous
Inside or internal.
Satiety
A feeling of fullness and satisfaction.
Intramuscular Triglycerides
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.
Substrate
A molecule that is acted upon by an enzyme.
Exogenous
Outside or external.
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
Isocaloric
The same number of calories.
True or False? It is impossible to lose weight and gain muscle at the same time.
False
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.
True
True or False? The timing of nutrients is more important than the quantity and quality of nutrients to improve body composition and health.
False
Why is breakfast an important meal?
The body is in a fasted state, The body is somewhat dehydrated, Breakfast can improve cognition and concentration
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.
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 does resistance exercise stimulate to increase the size of muscles, known as muscle hypertrophy?
Muscle protein synthesis
Resistance-based exercise relies primarily on which fuel source?
Carbohydrates
What season is best suited for an athlete to attempt to lose weight or gain muscle?
Off-season
How many hours does a protein-rich food need to digest or leave the gut?
Up to 3-4 hours
When playing in a baseball game, what energy system is primarily being used?
ATP-PC and glycolytic
What is the energy pathway that does not require oxygen to produce ATP?
Anaerobic pathway
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
What is the fuel source for cells in the body?
Adenosine triphosphate
What type of nourishment should an athlete consume during an endurance event lasting under 60 minutes?
Water or electrolyte replacement drink
Which energy system is primarily used during the start of a sprint, powerlifting, or throwing a discus?
ATP-PC
What energy source is preferred by the brain?
Glucose
What does the Institute of Medicine (IOM) recommend for protein intake?
10-35% of total energy
What type of nourishment should an athlete consume during an endurance event lasting over 60 minutes?
Transportable carbohydrates (soft gels)
