Nutrient Recommendations for Active Adults Flashcards
What percentage of calories should be from CHO?
45-65% of total calories
How many g/kg CHO?
3-12g/kg body weight per day
When is glycogen depleted with activity?
1.5 hours
What to do when glycogen loading 7 days before competition?
Reduce training intensity and eat a normal healthy mixed diet with ample carbs
What to do when glycogen loading 3 days before competition?
Reduce training to 15-30 mins or rest and increase carbs slightly
What should a pre-exercise meal look like?
High carb meal that is low in fat and fiber 2-4 hours prior to exercise 200-500 up to 1,000 kcals
During exercise meal: <1 hr recommendations
Amount of CHO: Minimal to none, Mouth rinse or up to 30g/hr, most forms glucose only
During exercise meal: 1-2 hr recommendation
Amount of CHO: small to moderate, 30-60g/hr, most forms of glucose only
During exercise meal: >2 hr recommendation
Amount of CHO: moderate to large, 40-110g/hr, most forms glucose-fructose blends, using multiple transporters
What should post exercise meals look like?
Carbs and proteins: carbs restore muscle and liver glycogen, protein provides needed amino acids to being repair process
What is the maximal protein synthesis?
10-25g PRO within 3 hours
How much CHO should be consumed post exercise?
1.0-1.5 g/kg CHO within 30 min then at 2 hr intervals up to 6 hrs
What is the daily protein recommendation for active adults?
0.8g/kg of healthy body weight
Daily protein recommendation for endurance athletes?
1.2-1.4g/kg BW (0.55-0.64g/lb BW)
Daily protein recommendation for strength athletes?
1.2-1.7 g/kg BW (0.55-0.77g/lb BW)
What proteins are the best for repair and maintenance of skeletal muscle?
whey, casein, or soy
Recommended daily percentage of kcals from protein?
10-35%
Recommended daily percentage of kcals from fat daily?
20-35%
How much fat per bw should be consumed?
At minimum 1g/kg/day
T or F: Fat should be consumed during exercise?
False
What is the respiratory exchange ratio (RER) mean for FAT and CHO?
0.70= 100% FAT 1.0=100% CHO being burnt
What is released in the body to replace low glucose?
Ketone bodies
What are some general adaptations to endurance exercise?
Fatty acids are more easily mobilized from adipocytes, uptake of fatty acids into muscle cells is enhanced, number and size of mitochondria are increased
T or F: Protein before or during endurance exercise has not been shown to improve performance over the consumption of carbohydrate alone.
True
T or F: Consumption of protein after endurance exercise may help slow down or reverse the process of muscle degradation and may help recovery, particularly when combined with carbohydrates.
True
T or F: It has been disproved that protein intake within 2-3 hours after resistance training is an important strategy for supporting skeletal muscle protein synthesis
False
T or F: Protein intake >2.0g/kg/day is not associated with increased synthesis of muscle mass
True
T or F: Meal and timing are interrelated
True
Where is carbohydrate stored
Muscle glycogen- 1,500-1,200 kcals
Liver glycogen- 300-400 kcals
Blood glucose- 60-100 kcals
=2,500
Where is fat stored
Adipose tissue- 70,000 kcals
Intramuscular- 1,500 kcals
= 70,000+
