Nutrient Timing Flashcards

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1
Q

the brain consumes about ____% of glucose-derived energy

A

20%

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2
Q

Endogenous

A

inside or internal

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3
Q

Intramuscular Triglycerides

A

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.

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4
Q

______________ are the most abundant source of endogenous energy in the body

A

fatty acids

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5
Q

Substrate

A

A molecule that is acted upon by an enzyme.

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6
Q

Exogenous

A

outside or external

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7
Q

pre-exercise meal for endurance athlete

A

-3 to 4 hours before exercise
-high quality carbohydrate and protein
-low in fiber and fat
-start hydration (20 oz water) 4 hours before activity

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8
Q

Pre-Exercise Snack for endurance athlete

A

-30 minutes to 1 hour before exercise
-high in carbohydrates, moderate protein, low in fiber and fat
-drink 5 to 10 oz water

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9
Q

Peri-Exercise Meal for endurance athlete

A

-carbohydrate intake begins after start of the activity, but only if it lasts more than 60 minutes
-Sports drinks should contain 6 to 8% carbohydrate solution.

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10
Q

Post-Exercise Meal/Snack for endurance athlete

A

-Critical only if another exercise bout is planned within 24 hours
-2 hours after exercise (Continue meals in 2-hour intervals up to 6 hours.)
-Carbohydrates: 1 to 1.2 g/kg per hour for 4 to 6 hours post-exercise
Protein: 0.25 to 0.3 g/kg post-exercise

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11
Q

Pre-Exercise Meal for strength athlete

A

-2 to 4 hours before exercise
-High in quality carbohydrates (1 to 4 g/kg)
-20 to 30 g lean protein
-Lower in fiber and fat
-20 oz water 4 hours before activity

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12
Q

Pre-Exercise Snack for strength athlete

A

-30 minutes to 2 hours before exercise
-High in carbohydrates
-Moderate in protein
-Low in fat and fiber
-Drink 5 to 10 oz of water.

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13
Q

Peri-Exercise for strength athlete

A

-carbohydrate intake begins after start of the activity, but only if it lasts more than 60 minutes
-30 to 60 g carbohydrates per hour spaced every 15 to 20 minutes for exercise lasting over an hour
-Sports drinks should contain a 6 to 8% carbohydrate solution.
-Replace electrolytes lost with sports drinks or foods high in sodium and potassium.

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14
Q

Post-Exercise Meal/Snack for strength athlete

A

-Critical only if another exercise bout is planned within 24 hours
-Quality carbohydrates and lean protein
-Carbohydrates: 1 to 1.2 g/kg for 4 to 6 hours post-exercise
-Protein: 20 to 30 g (0.25 to 0.3 g/kg) consumed after exercise
-Drink 16 to 24 oz of water or sports drink for every pound lost during exercise (1.25 to 1.5 liter per kilogram of body weight lost during exercise).

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15
Q

time needed to digest carbohydrates

A

Up to 1 to 2 Hours

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16
Q

time needed to digest protein

A

up to 3-4 hours

17
Q

time needed to digest fat

A

up to 6 hours

18
Q

Isocaloric

A

The same number of calories.

19
Q

Fasted Training

A

Waking up in the morning and exercising in a fasted state – The studies on this method are still inconclusive.

20
Q

Recover Low

A

This method is where a client restricts carbohydrates in the post-exercise period with the intention of enhancing pathways for fatty-acid oxidation.

21
Q

Sleep Low, Train Low

A

In this 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.

22
Q

Twice-A-Day Training

A

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.