Nutrition tables on pgs. 213-217

Question 1

Daily protein needs for Low-Moderate endurance activity (jogging, triathlon)

Answer 1

1.0-1.1g per kgBW/day

Question 2

Post low-moderate activity protein needs

Answer 2

0.2-0.5g per kg/BW

Question 3

Daily protein needs for elite endurance athlete or one who trains intensely

Answer 3

> 1.6g per kgBW/day

Question 4

Post high intensity endurance protein needs

Answer 4

0.2-0.5g per kg/bw

Question 5

Daily protein needs for American football players

Answer 5

1.0-2.0g kgBW/day (closer to 2.0g for those competing at elite level).

Question 6

Post exercise protein needs for American football players

Answer 6

not clarified by research; should follow guideline for resistance training of 20-25g of a fast, high-quality, leucine-rich (2-3g) protein.

Question 7

Daily protein needs for gymnastics and wrestling and post exercise requirements

Answer 7

increase protein if on calorie restriction. No studies conducted on gymnast protein needs.

Question 8

Daily protein needs for team sports

Answer 8

likely 1.0-1.2g kgBW/day depending on sport and exercise intensity.
No research on post exercise needs.

Question 9

Daily protein intake for weightlifting

Answer 9

1.5-2.0g kgBW/day

Question 10

Post weightlifting protein needs

Answer 10

20g egg protein or 25g whey protein pre- or post-exercise or both.
Include 2-3g of leucine per serving of protein.

Question 11

Nutrition for aerobic endurance and recovery

Answer 11

8-10g carbs
1.0-1.6g protein (low, mod, high intensity) per kgBW/day, especially if trains 90+ minutes.
4 hours before ex.: 1-4g carbs kg/BW and 0.15-0.25g protein kg/BW.
2 hours before ex.: 1g carbs kg/BW
During: 28-144g of multiple types of carbs per hour during prolonged aerobic endurance exercise.
Hot weather: consume sports drink w/ 20-30 mEq of Na per liter, 2-5 mEq K per liter, and 5-10% carbs.
After ex.: approx. 1.5g carbs kg/BW within 30 min. Protein unsure, as it depends on fed or fasted state during ex. General guideline of 10g within 3 hours.

Question 12

Nutrition for strength/speed activity

Answer 12

5-6g kgBW/day of CARBS
Carbs before and after training, as little as 30g after training can minimize muscle breakdown.
Timing of consumption is unsure, but sooner may be better than later. Immediately after if <24 hour recovery before next activity.
1.4-1.7g kgBW/day PROTEIN.
Younger athletes after resistance training: 20-25g (8.5-10g being EAA’s) and high qual., high leucine protein (2-3g)
Older athletes after resistance training: 40g or more
Fasted stated post training: protein should be consumed within 30 min. post training.
30-100g high glycemic carbs for after muscle-damaging exercise to reduce muscle protein breakdown (i.e. hypertrophy).
Adult athletes should eat meals containing at least 20-30g of high leucine protein.

Question 13

Nutrition of Hypertrophy

Answer 13

Consume 30-100g high glycemic carbs for after muscle-damaging exercise to reduce muscle protein breakdown.

Adult athletes should eat meals containing at least 20-30g of high leucine protein every 3-4 hours.

Younger athletes after resistance training: 20-25g (8.5-10g being EAA’s) and high qual., high leucine protein (2-3g)

Question 14

Nutrition for Muscular Endurance

Answer 14

Maintain adequate hydration by preventing H2O weight loss exceeding 2% of BW.
During prolonged training: consider carb-electrolyte beverage to delay fatigue and improve performance, particularly after overnight fast.
Fully restore of glycogen stores before next training or comp.
Consume protein after training or comp. to minimize damage and soreness.