nutrition

Question 1

which group benefited the most from protein?

Answer 1

4 x 20 g for total of 80 grams

Question 2

types of protein

Answer 2

whey > soy > casein

Question 3

Why is whey the best?

Answer 3

contains leucine = increase mTOR = increased MPS

Question 4

Beetroot juice found to

Answer 4

increase power, in crease performance and decrease O2 consumption

Question 5

why beetroot effects?

Answer 5

transforms nitrate to nitric oxide which increases O2 in muscles and opens BV to promote blood flow and increase O2

Question 6

Tart cherry juice

Answer 6

found to decrease inflammation, decrease WOMAC, decrease serum C reactive protein and increase strength recovery

Question 7

tart cherrry juice has increased ___ and helps to ___ inflammation

Answer 7

antioxidants ; inflammation

Question 8

vitamin D found

Answer 8

in diet and the sun

Question 9

vit D

Answer 9

is a fat soluable vitamin and hormone

Question 10

sun –> pre vit D3 –> liver (calcidol) –> kidney (calcitrol)

Answer 10

diet –> D2 and 3 –> liver –> kidney

Question 11

hydration

Answer 11

euhydration: 1.03

Question 12

If exercise is greater than 1 hour

Answer 12

add electrolytes

Question 13

4-6 hrs after exercise want to increase hydration by

Answer 13

125-150%

Question 14

chocolate milk found to

Answer 14

have more energy than carb replacement and more than gatorade ; foudn to have greater time until exhaustion and increased total work

Question 15

carbs = \_\_\_ % of diet
fat = \_\_ % of diet
protein = \_\_% of diet

Answer 15

45-65
20-35
10-35