Nutrition MSK Flashcards
What are the goals of training vs competition?
Training: Adapt the body to develop metabolic efficiency and flexibility
Competition: Provide adequate substrate stores to meet fuel demands and support cognitive function.
EA= (EI-EEE)/FFM
Energy intake
Energy expended in exercise
Fat free body mass.
NEED TO KNOW
Target is more than 30kcal/kg FFM/day
Relative Energy Deficiency In Sport
Where low body weight is associated with performance or aesthetic advantage.
Leads to adverse health performance and consequences.
What is most important for optimal performance of working muscles?
Glucose and Carbohydrates.
What are multiple transportable CHO?
Combo of saccharides that rely on distinct transporters for intestinal absorption to move more Carbohydrates.
What are Glycemic index levels?
What is Glycemic Load
Those things with high levels are easier to absorb carbs from.
The level amount of glucose in the food.
Doesn’t really mean much.
How should protein be taken when exercising.
Moderate amounts across the day and following strenuous training sessions.
Go for 3 g of leucine each time. Eat 8-10 essential amino acids for 3-4 meals/ day.
About 20-25 G protein for each meal.
What is Hyponatremia?
Water intoxication
From hyperhydration prior to or during exercise.
Lowers Blood Na to less than 130-135 mm/L
How much fluid should you have before during and after exercise?
14-22 oz 2 hrs before
6-12 oz of sports drink or water every 15-20 min during exercise.
16-24 oz of water or sport drink for every pound of body mass lost during exercise.
