Exam 1 Week 2 Flashcards
Fats are primary used for intensity at… VO2max
10-35%
CHO are primarily used at intestines of … VO2max
50+%
Amino acids accounts for …. of total energy
2-5%
when might you use amino acids as a fuel source and why
when you are doing an ultra endurance event. you have already used the CHO and the fats.
what are the energy demands for the following activities
-recreational
-runners/cyclists
ultra endurance
- 500kcal
- 2000kcal
- 5000-10000kcal
why is substrate fatigue an issue
leads to the inability to produce ATP from any source, and can be presented with the proper diet
what is the AMDR for fats, of total energy intake
20-35%
How many fats should endurance athletes consume per body weight
1-2g/kg BW (higher range for longer duration activities)
TF: low fat diets can lead to less then optimal training adaptations was well as performance
true
what is the primary function of protein?
tissue repair and regeneration
how much protein should an endurance athlete consume per body weight
1.2-2g/kg BW (changes in range based on activity level)
what is CHO loading
enhancing glycogen stores in the muscle before an event, best when starting 24 hours before event to right unto 90 minutes.
with CHO loading, how much can your performance improve
2-3%
what are some precautions of CHO loading
want to realize that for every ram of CHO, it retains 3-4 g of water, so you feel bloated and weighted down. and you want to make sure you eat low fiber, low residue foods too.
why do you want to eat the day of the event
avoid hunger during event, provide fuel, hydrate, top off the glycogen stores, and minimize GI distress (so each low fiber and low residue foods)
eating during the event perks
preventing substrate fatigue
when eating during an event, how much do you want to consume
30-90g per hour, depending on activity, not on body weight
what is the limiting factor in availability of the CHO
the rate of absorption across the intestinal wall
which is faster to absorb, glucose or fructose
glucose (60g per hour) and fructose is only (30g per hour)
how long do you need to replenish glycogen stores
20-24 hours, because it restores at a rate of 5-7% per hour
what are the two stages of muscle glycogen synthesis
insulin independent, which is 30-60 minutes after the activity and then insulin dependent which is 1-2 to 48 hours after activity
what is the recommended intake of CHO after an event
1-1.5 g /kg BW (1.2 is optimal)
this is repeated every 15-20 minutes for 4-6 hours, or until your goals is achieved
what is the RDA for resistance training athletes of CHO and PRO
CHO 5-6 g/kg BW
PRO 1.4-1.7 g/kg BW
what is the purpose for a pre exercise meal consumed within an hour of a resistance event?
hydration, top off glycogen stores, decrease hunger and balance PRO consumption for those who have a high daily intake