nutrition stuff Flashcards

1
Q

1 hr, 2hr and 4hr before competition carb consumption

A
1hr= 35g or 0.5g/kg
2hr= 70g r 1g/kg
4hr= 70-270g/kg or 1-4g/kg
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

how many carbs a min during comp

A

1g/min

60g/hr for endurance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

overall g/day recommendation for endurance and field sport carbs

A

endurance= 8-10g/kg/day

Field sport= 5-6g/kg/day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Fat % per day

A

20% or 25%-30%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

protein g/kg for endurance/field athlete

A

Endurance- 1-1.6g/kg/day

field- 1.4-1.7g/kg day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

cals to gain/ lose weight

A

2500 kcal/lb bw

3500 kcal /lb to lose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

RMR equation

A

RMR= 500 + (22xlbm)

add activity factor to get total energy expenditure

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

after auerobic activity how much carbs should be consumed

A

Within 30 minutes after aerobic endurance training, approximately 1.5 g of higher-glycemic carbohydrate per kilogram of body weight should be consumed to quickly stimulate glycogen resynthesis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly