Exam 4 Flashcards
5 goals of optimal training diet
- ) provide caloric and nutrient requirements
- ) promote good health
- ) achieve and maintain optimal body composition and weight
- ) promote recovery
- ) tests body’s response to competition fuels and fluids (testing the diet’s affect)
talk about the balanced diet of the 3 major food groups for a sedentary person
light in protein, moderate fats, and heavy in carb
the caloric needs of an individual is based on what 3 things
gender, age, activity level
how does caloric recommendations vary by age
goes up for awhile and then goes down as we get older (spikes between ages 16 and 25)
what is the general shift for a balanced diet for an active person?
more carbs and protein, less fat. incr water
________becomes more important as the intensity of activity increases
glycogen
how long does it take muscle glycogen to be depleted at near maximal activity
30 minutes
why is having more carbs important as someone becomes more active (3 things)
- ) glycogen becomes more important as a fuel as exercise intensity increases
- ) body can only store a limited amount of carbs
- ) fat metabolism is linked to carb metabolism (having more carbs allows us to use fats better)
what is a low glycemic index
less than 55
what is a medium glycemic index
between 55 and 69
what is a high glycemic index
anything over 70
what does a glycemic index measure
the amount of incr in glucose in the blood
what does glycemic index depend on
how fast a food is digested and absorbed
what types of things have a lot of carbs (high on the glycemic index)
snacks (highest), startch, some fruits (like dates and watermelon)
what are 2 things that are low on the glycemic index
vegetables and dairy
do trained people have a higher or lower glycemic response
lower (this means they can process carbs quicker than untrained people)
Glycemic Load=
serving size x glycemic index/100
4 factors that control for glycogen resynthesis
- ) severity of depletion
- ) extent of muscle trauma
- ) amount of dietary carbs
- ) blood lactate concentrations
does more muscle trauma incr or decr glycogen resynthesis
decr
does glycogen resynthesize after longer term submaximal or short term high intensity
short term high intensity
what percentage of glycogen is resynthesized per hour
5-6%
how long does it take for glycogen to resynthesize?
17-20 hours
how much carbs a day will stop glycogen resynthesis
500-600g
consuming carbs less than 4 hours post exercise (in terms of glycogen resynthesis)
non-insulin dependent