Chapter B

Question 1

Primary fuel for higher intensity activity

Answer 1

CHO

Question 2

Recommended CHO intake for base training

Answer 2

5-7 g/kg/day

Question 3

CHO recommendation as intensity and/or volume increases

Answer 3

Exceeds 10 g/kg/day

Question 4

Protein recommendations for endurance and strength trained athletes

Answer 4

1.2-1.7 g/kg/day

Question 5

I cup of milk has how much protein ?

Answer 5

8 grams of protein

Question 6

3 most common protein powders

Answer 6

Whey
Soy
Casein

Question 7

Recommended fat intake

Answer 7

Range from 20% to 35% of total energy intake

Question 8

Weight loss (fat loss) should be addressed during which training phase ?

Answer 8

Base or transition

Question 9

What is dehydration ?

Answer 9

Water deficit in excess of 2% to 3% body mass

Question 10

How much fluid do you lose during exercise ?

Answer 10

16-24 ounces fluid for every lb

450-675 ml fluid for 0.5 kg

Question 11

1 gallon of water weighs

Answer 11

8 lb

Question 12

**Pre-exercise nutrition **

Answer 12

• Low in fat and fiber to facilitate gastric emptying and minimize GI distress
• High in CHO to max maintenance of blood glucose
• Moderate in protein
• eat familiar foods

Question 13

During excercise

Answer 13

Primary goal: replace fluid losses and provide CHO for maintenance of blood glucose level

Question 14

What is the recommendation dose of CHO consumption DURING exercise for maintenance of blood glucose level

Answer 14

30-60 g/hr

Question 15

After Exercise

Answer 15

Goal is to provide adequate fluids, electrolytes, energy and CHO to replace muscle glycogen and ensure rapid recovery

Question 16

What is recommended dose of CHO after exercise?

Answer 16

1-1.5 g/kg during first 30 min and again after 2 hrs for 4-6 hrs will be adequate to replace glycogen stores