chapter 9 lesson 6

Question 1

what macronutrient has the greated thermic affect of food

Answer 1

protein.

Question 2

what study showed that consumption of 2.3 to 3.4 had the greatest impact on TEF

Answer 2

Protein

Question 3

What does MPS stand for

Answer 3

Muscle Protein Synthesis

Question 4

what is the recommended amount of protein needed a day for muscle hypertrophy

Answer 4

1.6 to 2.4

Question 5

what is the recommended amount of carbohydrates for the muscle protein synthesis s

Answer 5

4 - 7 grams of carbohydrates

Question 6

Adequate caloric intake

Answer 6

Based on individual needs
May range from 25 to 30 kcal/kg per day (recreational athletes)
Range from 40 to 70 kcal/kg per day (competitive athletes, high-volume, high-intensity training, multiple sessions per day)

Question 7

Adequate carbohydrate intake

Answer 7

Based on individual needs
In the range of 5–12 g/kg per day
8–10 g/kg per day for athletes training at moderate to high intensities for more than 12 hours per week

Question 8

Adequate protein intake

Answer 8

Based on individual needs and sport
1.2–2.0 g/kg per day

Question 9

Adequate fluid intake

Answer 9

Based on individual needs
16 oz (500 mL) of water or sports drinks (evening prior to event)
16 oz (500 mL) (morning of an event)
13–20 oz (400–600 mL) 20–30 minutes prior to event start
12–16 oz every 10–15 minutes of exercise
Fluid replacement at 1.25 times the amount of weight lost post event

Question 10

Nutrient timing: carbohydrate

Answer 10

Carbohydrate intake of 1–4 g/kg, 1–4 hours (pre-event)
30–60 g carbohydrate per hour of activity for events >90 minutes
1 g/kg per hour for up to 4 hours (post-event)

Question 11

Nutrient timing: protein

Answer 11

0.3 g/kg per hour for up to 4 hours (post-event)