Eating Before Exercise

Question 1

Exercising on full stomach can be uncomfortable because

Answer 1

Blood directed away from digestive system

Question 2

Goal to have enough _ when you start training to sustain performance throughout

Answer 2

Glycogen stored from carbs

Question 3

If you exercise first thing in the morning

Answer 3

Glycogen stores in liver have been depleted overnight

Question 4

Eat _ hrs before working out (range)

Answer 4

2-4

Question 5

Ideal pre workout meal is

Answer 5

Mainly carbs, some protein, little fat

Question 6

If long term exercise consume _ after first hour for next 2 hours

Answer 6

30g carbs per hour

Question 7

Increase carb intake to _ on your 4th and 5th hour

Answer 7

60g per hour

Question 8

1 large banana contains _ g carbs

Answer 8

30

Question 9

Potassium helps body store

Answer 9

Carbs

Question 10

Potassium lost through

Answer 10

Sweat

Question 11

The window of refueling after exercise called

Answer 11

Anabolic window

Question 12

Ideal to refuel within _ hours after exercise (recreational athletes)

Answer 12

A couple

Question 13

Im anabolic window _ replenish 150 times normal rate

Answer 13

Glycogen levels

Question 14

In anabolic window, muscle cell membranes are more _

Answer 14

Permeable

Question 15

Permeable muscle cell membranes can

Answer 15

Absorb more glucose to restore glycogen levels faster

Question 16

Recovery foods should contain _ to restore glycogen

Answer 16

Quality carbs

Question 17

Recovery foods should contain _ to rehydrate effectively (2)

Answer 17

Fluid

Electrolytes

Question 18

More effectively to promote glycogen recovery than carbs alone

Answer 18

Carbs with small amount of protein

Question 19

Carbs with small protein are in (3)

Answer 19

Flavored milk

Smoothie

Fruit yogurt