Sports Nutrition Flashcards
To regain adequate glycogen storages what should you do directly after working out?
Eat 1-1.5g of carbs per kg or body weight within 30 minutes of workout completion and 2x before 2hours after workout completion
How to hydrate
4hours before workout begin to consume water. Slowly consumer food /because post work out
Sports drink is over water is sometimes preferred . Why ?
You lose all of your glycogen storages within 1 hour of working out . Therefore consuming simple sugars during workout allows for refill of glycogen .
Components of fitness
Cardiorespiratory fitness Muscular strength Muscular endurance Body como Flexibility
How often should endurance be practiced?
Most days of week
50-90% max hr
20-60 min
How often should you train for strength?
2-3 days
8-10 exercises
1-3 sets for all muscle groups
How often should you train for flexibility?
At least 2 days
How long does the ATP-Cr last ?
3-15 second
Describe the lattice acid energy system
Breakdown of glucose to lactic acid
Does not require o2
Rise in acidity trigger muscle fatigue
Lactate recycles
Oxygen energy system
Breakdown of carbs and fat
Requires energy
Produced ATP slowly
When carb loading you….
Increase carbs over 7 day period decrease intensity decrease frequency
Positives of endurance training
Extends availability of glycogen
Decreases reliance on anaerobic systems
Should athletes consume alcohol
No Bc it inhibits glycogen storage
Protein recommendations
Endurance athletes - 1.2-1.4 g/kg
Resistance athletes
1.6-1.7g/kg
HyponAtremia
Salt levels drop
Caused by over drinking without including salt
