Quiz Intra workout Flashcards
1
Q
What is the starting amount of glycogen in skm
A
400-500g
2
Q
What does carb loading do
A
saturates the muscle with glycogen
3
Q
What is the max carb load
A
8-10g/kg/day
4
Q
What dont you need intra workout
A
fats protein
5
Q
t less than 45
A
no need
6
Q
60 min
A
10-15g
7
Q
1-2hrs
A
30-60g/hr
8
Q
3+hrs
A
90g/hr
9
Q
What should be in it
A
glucose 1-2hrs
glucose +fructose 2-3hrs
-secondary transport
10
Q
How much protein should you get per meal?
A
.35-.5g/kg
11
Q
What should you aim for post workout?
A
increase: glycogen, protein
decrease: fat, fiber
12
Q
what does 1lb lost equate to?
A
16oz
13
Q
RMR
A
70% TDEE
14
Q
PA
A
5-15% TDEE
15
Q
Thermic Effect
A
5-10% TDEE
