Nutrient Timing Flashcards
A group of lipids that are esters formed from one molecule of glycerol and three molecules of one or more fatty acids, stored within the muscle.
Intramuscular triglycerides
Edible parts of a plant that are resistant to digestion and absorption in the small intestine.
Fiber
Broken down into glucose in the body and they help provide energy.
Carbohydrates
The most abundant source of endogenous energy in the body.
Fats
Made up of amino acids and is required for building and repairing tissues and making enzymes and hormones.
Protein
During exercise, on average, how much glycogen does the body store?
Enough for 90 to 120 minutes of endurance exercise
What does the phrase “hitting the wall” refer to?
Most of muscle glycogen stores have been used up and the body is trying to use up other sources of energy
How long does it take before glycogen stores are mostly depleted and the body starts to convert lean tissue and fat to glycogen?
60 minutes of continuous exercise
An adequately fueled body can store enough glycogen to fuel up to ___ minutes of continuous exercise.
120
What is the approximate energy store in adipose tissue (body fat)?
80,000+ kcal
What is the approximate energy store in muscle?
30,000 kcal
True or False?
Carbohydrates and fat are the main substrates used by the body during endurance activity.
True
True or False?
Carbohydrates are the main substrate used during moderate to high-intensity exercise, whereas fat is the predominate substrate used during lower-intensity exercise.
True
True or False?
Substantial muscle hypertrophy can occur without a simultaneous resistance training program if an exerciser consumes at least 3.0 g/kg/day of protein per day.
False
How long does it take to digest carbs?
up to 1-2 hours
How long does it take to digest protein?
up to 3-4 hours
How long does it take to digest fat?
up to 6 hours
This carbohydrate periodization method is where a client restricts carbohydrates in the post-exercise period with the intention of enhancing pathways for fatty-acid oxidation.
Recover low
In this carbohydrate periodization method, athletes perform an evening training session, restrict carbohydrates during overnight recovery, and then complete a fasted training session the following morning. The total time with reduced muscle glycogen is between 12 to 14 hours. Using this technique for 1 to 3 weeks showed improved endurance efficiency.
Sleep Low, Train Low
In this carbohydrate periodization, athletes complete a morning session to deplete muscle glycogen and follow the day up with a reduced carbohydrate intake, so the second exercise session is with reduced muscle glycogen.
Twice-A-Day Training
What is the anabolic window?
A period of time following exercise in which nutrients such as protein and carbohydrates can be used to maximize muscle growth and glycogen replenishment.
True or False?
It is impossible to lose weight and gain muscle at the same time.
False
True or False?
Recent data questions the anabolic window and suggests that the total amount of protein and carbohydrate ate over the course of the day is more important for body composition and performance than nutrient timing strategies specific to the workout itself.
True
Why is breakfast an important meal?
Select all that apply.
A
The body is in a fasted state
B
The body is somewhat dehydrated
C
Breakfast increases the rate of gluconeogenesis
D
Breakfast can improve cognition and concentration
A, B, D
Which person will the implementation of nutrient timing strategies have the MOST impact?
A
A sedentary 43-year-old woman looking to lose 30 pounds (13.6 kilograms)
B
A sedentary 53-year-old man looking to lose 50 pounds (22.68 kilograms)
C
A moderately active 33-year-old woman who enjoys light jogging three times a week.
D
An extremely active 21-year-old male athlete who participates in tennis practice twice a day.
D. An extremely active 21-year-old male athlete who participates in tennis practice twice a day.
What type of nourishment should an athlete consume during an endurance event lasting under 60 minutes?
a. Solid foods low on the glycemic index
b. Water or electrolyte replacement drink
c. Transportable carbohydrates (soft gels)
d. High-fiber carbohydrates
b. Water or electrolyte replacement drink
Which meal/snack would be a good recommendation for a person to consume before an early-morning workout who has limited time?
a. Chocolate milk
b. Pancakes with syrup and bacon
c. A large bagel with cream cheese
d. Avocado with bacon and egg
a
What season is best suited for an athlete to attempt to lose weight or gain muscle?
In-season
Off-season
Pre-season
Post-season
Off-season
What does resistance exercise stimulate to increase the size of muscles, known as muscle hypertrophy?
a. Glycolysis
b. ATP production
c. Metabolism
d. Muscle protein synthesis
d. Muscle protein synthesis
What does the phrase “hitting the wall” mean?
a. Most of the muscle glycogen stores have been used up and the body is trying to convert other forms of stored energy (lean tissue and fat) to glucose.
b. Most of the person’s glycerol has been used up and the body is trying to convert amino acids to glucose.
c. Most of the muscle’s amino acids have been used up and the body is trying to convert other forms of stored energy (carbohydrate and fat) to glucose.
d. Most of the person’s ketone bodies have been used up and the body is trying to convert glycogen to glucose.
a. Most of the muscle glycogen stores have been used up and the body is trying to convert other forms of stored energy (lean tissue and fat) to glucose.
What is the energy pathway that does not require oxygen to produce ATP?
a. Oxidative phosphorylation
b. Anaerobic pathway
c. Aerobic pathway
d. Electron transport chain
b. Anaerobic pathway
How many hours does a fat-containing food need to digest or leave the gut?
a. Up to 6 hours
b. Up to 0.5-1 hour
c. Up to 1-2 hours
d. Up to 3-4 hours
a
What type of nourishment should a strength athlete consume in their pre-exercise meal?
a. Carbohydrate (6-10 g/kg), 6-10 g lean protein, high fiber and fat
b. Carbohydrate (1-4 g/kg), 20-30 g lean protein, low fiber and fat
c. Fiber (5-10 g/kg), 5-10 g complex carbohydrates, high saturated fats
d. Fiber (15-20 g/kg), 20-30 g complex carbohydrates, high unsaturated fats
b. Carbohydrate (1-4 g/kg), 20-30 g lean protein, low fiber and fat
What is the anabolic window?
a. It is a period following exercise during which nutrients such as protein and carbohydrates cannot be used to maximize muscle growth and glycogen replenishment.
b. It is a period following exercise during which nutrients such as protein and carbohydrates can be used to maximize muscle growth and glycogen replenishment.
c. It is a period following exercise during which nutrients such as protein and carbohydrates can be used to maximize fat loss.
d. It is a period before exercise during which nutrients such as fat and protein can be used to maximize fat loss.
b. It is a period following exercise during which nutrients such as protein and carbohydrates can be used to maximize muscle growth and glycogen replenishment.
Which energy system is primarily used during the start of a sprint, powerlifting, or throwing a discus?
a. Aerobic glycolysis
b. Oxidative
c. Electron transport chain
d. ATP-PC
d. ATP-PC
Resistance-based exercise relies primarily on which fuel source?
Carbs
When playing in a baseball game, what energy system is primarily being used?
a. Aerobic glycolysis
b. ATP-PC and glycolytic
c. Oxidative
d. Electron transport chain
b. ATP-PC and glycolytic
How much protein is suggested in a post-exercise snack for a strength athlete?
20-30g
How many hours does a protein-rich food need to digest or leave the gut?
3-4 hours
An endurance athlete in an exercise session lasting more than 60 minutes should replace electrolytes with foods or sports drinks that are high in what?
sodium and potassium
