Nutritional Stratagies? Flashcards
What helps with weight loss?
Calorie deficit, eating regularly to reduce hunger
Disadvantages to a calorie deficit?
Nutrient deficiency, dehydration, brain fog, fatigue
How to gain weight?
Eating Nutrient dense foods in a calorie surplus
What’s carb loading used for and how many carbs should be consumed?
Long endurance events like triathlons and 8/12g per kg of bodyweight
Benefit to carb loading?
Maximises energy stored in muscles and liver
Disadvantages to carb loads?
Cause bloating, constipation and doesn’t keep energy up for the full event
Why would you increase protein and by how much?
It’s used to bulk up and increase muscle mass for sports like weightlifting. 1.2-2g per kg
Benefits of more protein?
Maintains weight loss, boosts metabolism
Disadvantages to more protein?
Dehydration, poor appetite
