numbers Flashcards
Which enzyme is responsible for the absorption glucose
SGT1
Which enzyme is responsible for the absorption of fructose
GLUT5
Which enzyme is responsible for the transportation of glucose into blood
GLUT2
Which enzyme is responsible for transportation of glucose into muscle
GLUT4
How much CHO do you need for light training
3-5 g/kg
How much CHO do you need for moderate duration low intensity exercise ~1hr
5-7
How much CHO do you need for moderate to heavy endurance ~1-3hr
6-10
How much CHO do you need for extreme exercise program > 4-5hr
8-12
How much CHO should you pre load with
8-12g/kg/d
How many days before exercise should you preload
1-3days
How much CHO should you have pre exercise
200-400g 3-4hrs before
How long before exercise should you have your pre exercise CHO meal
3-4hrs
When should you have a CHO snack before exercise
1-2hrs
How many CHO should you havse as recovery
1.5g/kg for first 30mins then every 2 hrs for 4-6hrs
how many grams of CHO are stored in blood
5g
how many grams of CHO are stored in muscle
350g
how many grams of CHO are stored in Liver
100g
Protein intake recommendation for sedentary individuals
0.8g/kg
Protein intake recommendation for recreational athletes
0.8-1g/kg
Protein intake recommendation for steady resistance athletes
1-1.2g/kg
Protein intake recommendation for moderate endurance
1.2g/kg
Protein intake recommendation for football/powersports
1.4-1.7g/kg
Protein intake recommendation for resistance athletes, early training
1.5-1.7g/kg
Protein intake recommendation for Elite male endurance
1.6g/kg
Which vitamins are fat soluble
A,D,E,K
Which vitamins are water soluble
B,C
What should you limit dehydration to
<2% loss in Body Mass
What is the rehydration calculation
1.5 x Body Mass losses
How much water should you drink prior to exercise
5-7ml/kg at least 4hrs prior but listen to the body a bit
Or 400-500ml 4hrs before
- not sure what ones right so do both and hopefully will be clear in exam
What does RED-S stand for
Relative energy deficiency in sports
