Nutrient Timing Flashcards
The brain consumes about __% of glucose-derived energy, making it the main consumer of glucose in the body
20
Meals further away from activity should be higher in _____ compared to meals closer to activity (1-2 hours before) so food has time to digest and be available for energy
Fiber
Athletes will need more than the required amount of _____ because their bodies are constantly at work building or repairing muscle
Protein
For active individuals, most research encourages _______ gram/ kilogram per day of protein
1.2 - 1.6
Fat is essential for the absorption of _____ vitamins A, __, __, and __
Fat-soluble, D, E, K
Fat is stored within muscles as ______ triglycerides and can be accessed for energy while training
Intramuscular
An adequately fueled body can store enough glycogen to fuel up to ____ minutes of continuous exercise.
120
Carbohydrates and ____ are the main substrates used by the body during endurance activity.
Fat
_____ are the main substrate used during moderate to high intensity exercise
Carbs
_____ is the predominate substrate used during lower-intensity exercise
Fat
As exercise duration continues, fuel substrates begin to shift, moving from _____ to ___ stores
Carbohydrates (glycogen), fat
Resistance-based exercise relies primarily on _____ as the primary fuel source, making liver and muscle glycogen stores important for performance
Carbohydrates
Carbohydrates are critical for an endurance athlete and a continuous supply is optimal. ___-___ grams/ kilogram per day)
8-12
Increasing ______ intake (about 1.6) while in a negative energy balance can help preserve muscle while losing weight.
Protein
Carbs take ____ hours to digest and leave the gut.
Protein takes ____ hours.
Fat takes ____ hours.
1-2
3-4
Up to 6
