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