Nutrient Timing Flashcards
the brain consumes about ____% of glucose-derived energy
20%
Endogenous
inside or internal
Intramuscular Triglycerides
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.
______________ are the most abundant source of endogenous energy in the body
fatty acids
Substrate
A molecule that is acted upon by an enzyme.
Exogenous
outside or external
pre-exercise meal for endurance athlete
-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
Pre-Exercise Snack for endurance athlete
-30 minutes to 1 hour before exercise
-high in carbohydrates, moderate protein, low in fiber and fat
-drink 5 to 10 oz water
Peri-Exercise Meal for endurance athlete
-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.
Post-Exercise Meal/Snack for endurance athlete
-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
Pre-Exercise Meal for strength athlete
-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
Pre-Exercise Snack for strength athlete
-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.
Peri-Exercise for strength athlete
-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.
Post-Exercise Meal/Snack for strength athlete
-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).
time needed to digest carbohydrates
Up to 1 to 2 Hours