Chapter 13: Sports Nutrition - Bowling, Swimming, Baseball, Basketball Flashcards
what to monitor in bowling (2)
weight control
hydration
every 1kg of bw is equivalent to _____ L fluid
1L
_____ (diuretic)-containing beverages should be avoided
caffeine
SWIMMING
can easily burn between _____ to _____ calories
2000-5000 calories
SWIMMING
CHO should account for (AMDR) of total calories
55-65%
SWIMMING
fats made up about _____% of the daily calories in the typical diet
38%
SWIMMING
consume approximately _____ g of protein per kg of BW per day
2 g
SWIMMING
susceptible deficiencies of _____ (2)
iron and calcium
SWIMMING
can lose more than _____ L (3 qt) of fluid each day through breathing, urination, and sweating
3L
SWIMMING
those who tend to lose weight easily should eat a _____ and _____ snack in addition to normal meals (breakfast, lunch, and dinner)
midmorning and mid-afternoon
SWIMMING
_____ should be between 6% and 7% (14-15g/8 oz) of the total volume
sports drink
SWIMMING
the meal should be taken _____ hrs before the competition to allow time for it to be digested and leave the stomach
2-4 hrs
SWIMMING - pre-game
eat a meal _____ hours before the start, comprised of easy-to-digest cho with a low glycemic index
3-4
SWIMMING - during the game
consume drinks that will replace both _____ and _____; look for low-to-moderate glycemic index foods
electrolytes and cho
SWIMMING - after the game
begin replenishing within the first _____; rehydrate using water or more sports drink
20 mins
SWIMMING - after the game
replenish fuel stores even further by consuming _____ with a high-to-moderate glycemic index
cho
SWIMMING - after the game
add _____ and a slight amount of fat (4 parts of cho to 1 part chon, and some incidental fat) to aid recovery
cho:chon (4:1)
chon
BASEBALL
recommendation
high cho, low fat, morate chon
BASEBALL
_____ levels are being kept high, which means plenty of muscle energy for quick sprinting and hard hitting
muscle glycogen
BASEBALL
replace each pound of sweat lost with at least 20 oz. of fluid, continually consuming about 1 cup (5-10 fl. oz) every 15-20 mins
-
BASKETBALL
athletes who eat a high-CHO diet (_____% calories) for several days before the competition are able to do more sprints than athletes who eat a low-CHO diet (40% calories)
70%
BASKETBALL
ingesting _____ immediately before and during exercise has been shown to increase an athlete’s ability to maintain a high-intensity effort for a longer period of time than when only water is consumed.
sports drinks
