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
2
Q
how many carbs a min during comp
A
1g/min
60g/hr for endurance
3
Q
overall g/day recommendation for endurance and field sport carbs
A
endurance= 8-10g/kg/day
Field sport= 5-6g/kg/day
4
Q
Fat % per day
A
20% or 25%-30%
5
Q
protein g/kg for endurance/field athlete
A
Endurance- 1-1.6g/kg/day
field- 1.4-1.7g/kg day
6
Q
cals to gain/ lose weight
A
2500 kcal/lb bw
3500 kcal /lb to lose
7
Q
RMR equation
A
RMR= 500 + (22xlbm)
add activity factor to get total energy expenditure
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
