Chapter 12: Nutrient Timing

Question 1

Macronutrients

Answer 1

Substances required in large amounts by living organisms to survive and are the building blocks of the diet.

Question 2

Carbohydrates

Answer 2

The body’s fuel source and intake will determine the quality of energy, or work capacity–that is put out.

Question 3

Fiber

Answer 3

Found in carbohydrates and plays a vital role in how quickly something is digested and used as energy

Question 4

Protein

Answer 4

Comes from a variety of sources and does more for the body than just repair muscle. Protein is made up of amino acids and is required for many bodily functions including: building and repairing tissues, providing the building blocks of bones, muscles, skin, cartilage, blood, and making enzymes and hormones.

Question 5

Fat

Answer 5

A concentrated source of energy to an athlete. Fat is essential for absorption of the fat-soluble vitamins A, D, E, & K.

Question 6

Endogenous

Answer 6

Inside or Internal

Question 7

Satiety

Answer 7

A feeling of fullness and satisfaction.

Question 8

Intramuscular Triglycerides

Answer 8

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.

Question 9

Calories provided by Fat per gram

Answer 9

9 calories

Question 10

Calories provided by Protein per gram

Answer 10

4 calories

Question 11

Calories provided by Carbohydrates per gram

Answer 11

4 calories

Question 12

Calories provided by Alcohol per gram

Answer 12

7 calories

Question 13

Substrate

Answer 13

A molecule that is acted upon by an enzyme.

Question 14

Exogenous

Answer 14

Outside or external.

Question 15

The main energy source during endurance activity

Answer 15

Carbs and Fats

Question 16

Time it take for Carbs to digest or leave the gut

Answer 16

1 - 2 hours

Question 17

Time it take for Protein to digest or leave the gut

Answer 17

3 - 4 hours

Question 18

Time it take for Fat to digest or leave the gut

Answer 18

Up to 6 hours

Question 19

Isocaloric

Answer 19

The same number of calories.

Question 20

Fasted Training

Answer 20

Waking up in the morning and exercising in a fasted state. The studies on this method are still inconclusive.

Question 21

Recover Low

Answer 21

This method is where a client restricts carbohydrates in the post-exercise period with the intention of enhancing pathways for fatty acid oxidation.

Question 22

Sleep Low, Train Low method

Answer 22

In this method, athletes perform an evening training session, restrict carbohydrates during overnight recovery, and then complete a fasted training session the following morning. The total time with reduced muscle glycogen is between 12 - 14 hours. Using this technique for 1 - 3 weeks showed improved endurance efficiency.

Question 23

Twice a Day Training

Answer 23

Athletes complete a morning session to deplete muscle glycogen and follow the day up with a reduced carbohydrate intake, so the second exercise session is with reduced muscle glycogen.