Chapter 12: Nutrient Timing Flashcards
Macronutrients
Substances required in large amounts by living organisms to survive and are the building blocks of the diet.
Carbohydrates
The body’s fuel source and intake will determine the quality of energy, or work capacity–that is put out.
Fiber
Found in carbohydrates and plays a vital role in how quickly something is digested and used as energy
Protein
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.
Fat
A concentrated source of energy to an athlete. Fat is essential for absorption of the fat-soluble vitamins A, D, E, & K.
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.
Calories provided by Fat per gram
9 calories
Calories provided by Protein per gram
4 calories
Calories provided by Carbohydrates per gram
4 calories
Calories provided by Alcohol per gram
7 calories
Substrate
A molecule that is acted upon by an enzyme.
Exogenous
Outside or external.
The main energy source during endurance activity
Carbs and Fats
Time it take for Carbs to digest or leave the gut
1 - 2 hours
Time it take for Protein to digest or leave the gut
3 - 4 hours
Time it take for Fat to digest or leave the gut
Up to 6 hours
Isocaloric
The same number of calories.
Fasted Training
Waking up in the morning and exercising in a fasted state. The studies on this method are still inconclusive.
Recover Low
This method is where a client restricts carbohydrates in the post-exercise period with the intention of enhancing pathways for fatty acid oxidation.
Sleep Low, Train Low method
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.
Twice a Day Training
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.
