Energy And Nutrient Requirements Flashcards
General considerations of energy and nutrient requirements
- Type of activity
- Duration
- Intensity
- Frequency
- Timing
Athletes and individuals that exercise vigorously requires _______ than normal to maintain high resting metabolism and reap the benefits of exertion.
More calories
Many athletes require ?? calories daily
3000-6000
Appropriate CPF distrib for athletes
60-15-25
Metabolized 3x faster than fat; allows faster muscle contraction
CHO
Provide energy at low, gradual pace
Complex CHO
Cause a rapid drop in blood sugar
Simple carbohydrates
How much carbohydrates should be consumed 1 hour before training
1g/kg BW
How much carbohydrates should be consumed 4 hours before training
4 grams per kg body weight
Carbohydrate requirement one hour prior to exercise
0.45-0.9 g CHO
Carbohydrate requirement during exercise
0.5 g CHO
Requirement immediately after and two hours post-exercise
0.5 g carbohydrate
0.16 g protein
How much of additional protein daily is sufficient in muscle building phase
6-7 g
Additional protein for body maintenance
3 g
Ratio of protein vs carbohydrates
1:3
Protein requirement for sedentary population
0.8 grams per kg body weight per day
Protein requirement of athletes in general
0.55 - 0.8 grams per lb BW
Protein requirement for endurance athletes
1-1.2 g/kgBW/day
Protein requirement for strength training athlete
1.2-1.5g/kg BW/day
Protein requirement for power athletes
0.8 g/lb
Protein requirement for combination sports use
0.6 g/lb
Fat requirement for power and combination sport athletes
0.45g/lb BW
Minimal water loss percentage associated with premature fatigue
3%
Percent water loss that is fatal to the body
9-12 percent of total body weight
How much calories are burned with 1 g of sweat
1 g of sweat is equal to 0.6 calories burned
