Nutrition and Performance (ch 9/10)

Question 1

What is the recommended protein intake in order to lose body fat and maintain muscle mass?

Answer 1

1.8-2.7 g/kg

Question 2

How many kcal/g do FATS provide?

Answer 2

9 kcal/g

Question 3

How many kcal/g does PROTEIN provide?

Answer 3

4 kcal/g

Question 4

How many kcal/g does CARBOHYDRATE provide?

Answer 4

4 kcal/g

Question 5

How may grams carbohydrate (per KG BW) should an aerobic athlete consume? (90min or more, moderate intensity (70-80% V02 max))

Answer 5

8-10 g/kg carb per day

Question 6

How many grams of carb should an athlete consume after aerobic endurance training (g/kg)?

Answer 6

1.5 g/kg (higher glycemic carb)

Question 7

What is the most effective dose and timing of caffeine?

Ex: 170lb athlete

Answer 7

3-9 mg/kg BW
1 hour before training

Ex answer: 230mg - 695mg

Question 8

How many g/kg of protein should a strength athlete consume?

Answer 8

1.4 - 1.7 g/kg

Question 9

How many g/kg carbohydrate should a strength athlete consume?

Answer 9

5-6 g/kg