Macronutrients

Question 1

Acceptable macronutrient distribution for carbohydrate, fat, and protein

Answer 1

Fats: 20%–35%
Protein: 10%–35%
Carbohydrates: 45%–65%
Water: AI for total water is 3.7 L · day−1 for men and 2.7 L · day−1 for women

Question 2

Carbohydrate

Answer 2

• Your muscles use the glucose from carbs for fuel.
• Glycogen is the way the body processes and stores glucose, mainly in the liver and muscles.
• For short- and high-intensity exercise, your glycogen stores are your muscles’ main source of energy.
• But for longer exercises, the degree to which carbs are used depends on several factors. These include the intensity, type of training and your overall diet
• Your muscles’ glycogen stores are limited. As these stores become depleted, your output and intensity diminish.
• Studies have consistently shown that carbs can increase glycogen stores and utilization while boosting carb oxidation during exercise .
• Carb loading, which involves consuming a high-carb diet for 1–7 days, is a well-known method to maximize glycogen stores
  Protein

Question 3

Protein

Answer 3

• Many studies have documented the potential of pre-workout protein consumption to improve athletic performance.
• Eating protein (alone or with carbs) prior to exercise has been shown to increase muscle protein synthesis.
• One study showed a positive anabolic response after participants consumed 20 grams of whey protein before exercise.
• Other benefits of eating protein before exercise include:
  o A better anabolic response, or muscle growth
  o Improved muscle recovery
  o Increased strength and lean body mass
  o Increased muscle performance

Question 4

Protein synthesis

Answer 4

Muscle protein synthesis is a naturally occurring process in which protein is produced to repair muscle damage caused by intense exercise. It is an opposing force to muscle protein breakdown (MPB) in which protein is lost as a result of exercise

Question 5

Fat

Answer 5

• While glycogen is used for short- and high-intensity bouts of exercise, fat is the source of fuel for longer and moderate-to-low-intensity exercise .
• Some studies have investigated the effects of fat intake on athletic performance. However, these studies looked at high-fat diets over a long period, rather than prior to exercise. For example, one study showed how a four-week diet consisting of 40% fat increased endurance running times in healthy, trained runners.