Chapter 12 Nutrient Timing Flashcards
1 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.
It is a type of diet plan in which individuals eat normally five days a week, while the remaining two days involve severe calorie restriction.
It is the body’s ability to digest and absorb nutrients in the intestinal tract and deliver those nutrients to the liver and working muscle.
It is the time it takes for a person to feel satiated after eating a meal due to the release of the hormone leptin from fat cells signaling the brain.
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.
2 What is the fuel source for cells in the body?
Palmitic acid
Amino acids
Adenosine triphosphate
Pancreatic amylase
Adenosine triphosphate
3 What is the energy pathway that does not require oxygen to produce ATP?
Aerobic pathway
Oxidative phosphorylation
Electron transport chain
Anaerobic pathway
Anaerobic pathway
4 Which energy system is primarily used during the start of a sprint, powerlifting, or throwing a discus?
Electron transport chain
Oxidative
ATP-PC
Aerobic glycolysis
ATP-PC
5 When playing in a baseball game, what energy system is primarily being used?
Oxidative
ATP-PC and glycolytic
Electron transport chain
Aerobic glycolysis
ATP-PC and glycolytic
6 What energy source is preferred by the brain?
Amino acids
Glucose
Triglycerides
Fatty acids
Glucose
7 What does the Institute of Medicine (IOM) recommend for protein intake?
55-65% of total energy
10-35% of total energy
70-85% of total energy
40-50% of total energy
10-35% of total energy
8 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.
Most of the person’s ketone bodies have been used up and the body is trying to convert glycogen to glucose.
Most of the person’s glycerol has been used up and the body is trying to convert amino acids to glucose.
Most of the muscle’s amino acids have been used up and the body is trying to convert other forms of stored energy (carbohydrate and fat) to glucose.
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.
9 Resistance-based exercise relies primarily on which fuel source?
Micronutrients
Protein
Carbohydrates
Fat
Carbohydrates
10 How much glucose does the brain consume?
About 1% of glucose-derived energy
About 10% of glucose-derived energy
About 20% of glucose-derived energy
About 5% of glucose-derived energy
About 20% of glucose-derived energy
11 A pre-exercise snack, such as chocolate milk, fruit, or yogurt, should be consumed how long before endurance activity?
3.5 hours
3 hours
1.5 hours to 2 hours
30 mins to 1 hour
30 mins to 1 hour
12 What are the most abundant sources of endogenous energy in the body?
Hydrochloric acid
Monosaccharides
Fatty acids
Disaccharides
Fatty acids
13 Which nutrient is primarily responsible for building and repairing muscle tissue?
Carbohydrate
Protein
Enzymes
Soluble fiber
Protein
14 On average, how long do glycogen stores last during exercise?
145-165 minutes
15-20 minutes
90-120 minutes
30-60 minutes
90-120 minutes
15 What type of nourishment should an athlete consume during an endurance event lasting under 60 minutes?
Transportable carbohydrates (soft gels)
Solid foods low on the glycemic index
Water or electrolyte replacement drink
High-fiber carbohydrates
Water or electrolyte replacement drink
16 What type of nourishment should an athlete consume during an endurance event lasting over 60 minutes?
High-fiber carbohydrates
Foods high in fat content
Transportable carbohydrates (soft gels)
Solid foods low on the glycemic index
Transportable carbohydrates (soft gels)
17 An endurance athlete in an exercise session lasting more than 60 minutes should replace electrolytes with foods or sports drinks that are high in which of the following?
Calcium and vitamin D
Sodium and potassium
Vitamin A and vitamin K
Mercury and iron
Sodium and potassium
18 What does resistance exercise stimulate to increase the size of muscles, known as muscle hypertrophy?
ATP production
Muscle protein synthesis
Glycolysis
Metabolism
Muscle protein synthesis
19 A strength athlete’s pre-exercise meal should be how many hours before exercise?
2 to 4 hours
1 to 1.5 hours
4 to 6 hours
30 minutes to 1 hour
2 to 4 hours
20 What type of nourishment should a strength athlete consume in their pre-exercise meal?
Fiber (15-20 g/kg), 20-30 g complex carbohydrates, high unsaturated fats
Fiber (5-10 g/kg), 5-10 g complex carbohydrates, high saturated fats
Carbohydrate (6-10 g/kg), 6-10 g lean protein, high fiber and fat
Carbohydrate (1-4 g/kg), 20-30 g lean protein, low fiber and fat
Carbohydrate (1-4 g/kg), 20-30 g lean protein, low fiber and fat
21 When should a strength athlete’s pre-exercise snack be consumed?
5 minutes before exercise
3 to 4 hours before exercise
15 minutes before exercise
30 minutes to 2 hours before exercise
30 minutes to 2 hours before exercise
22 How much protein is suggested in a post-exercise snack for a strength athlete?
90-100g
20-30g
70-80g
5-10g
20-30g
23 What season is best suited for an athlete to attempt to lose weight or gain muscle?
In-season
Off-season
Pre-season
Post-season
Off-season
24 How many hours does a carbohydrate-containing food need to digest or leave the gut?
Up to 5-6 hours
Up to 1-2 hours
Up to 7-8 hours
Up to 3-4 hours
Up to 1-2 hours
25 How many hours does a protein-rich food need to digest or leave the gut?
Up to 7-8 hours
Up to 5-6 hours
Up to 3-4 hours
Up to 1-2 hours
Up to 3-4 hours
26 How many hours does a fat-containing food need to digest or leave the gut?
Up to 1-2 hours
Up to 6 hours
Up to 0.5-1 hour
Up to 3-4 hours
Up to 6 hours
27 Which meal/snack would be a good recommendation for a person to consume before an early-morning workout who has limited time?
A large bagel with cream cheese
Pancakes with syrup and bacon
Chocolate milk
Avocado with bacon and egg
Chocolate milk
28 hat is the sleep low, train low carbohydrate periodization method?
Athletes perform a morning training session, carbohydrate load during the day for recovery, and then complete a fasted training session that evening.
Athletes perform a morning training session, restrict carbohydrates the remainder of the day, and then eat a carbohydrate-rich breakfast the following morning.
Athletes perform an evening training session, restrict carbohydrates during overnight recovery, and then complete a fasted training session the following morning.
Athletes perform an evening training session, carbohydrate load during overnight recovery, and then complete a training session the following morning after eating a small breakfast.
Athletes perform an evening training session, restrict carbohydrates during overnight recovery, and then complete a fasted training session the following morning.
29 What is the anabolic window?
It is a period before exercise during which nutrients such as fat and protein can be used to maximize fat loss.
It is a period following exercise during which nutrients such as protein and carbohydrates cannot be used to maximize muscle growth and glycogen replenishment.
It is a period following exercise during which nutrients such as protein and carbohydrates can be used to maximize fat loss.
It is a period following exercise during which nutrients such as protein and carbohydrates can be used to maximize muscle growth and glycogen replenishment.
It is a period following exercise during which nutrients such as protein and carbohydrates can be used to maximize muscle growth and glycogen replenishment.
