Test 2 Flashcards
How many AA are there?
20
How many essential AA are there?
9
How many non-essential AA are there?
11
What is protein used for
Muscle growth and recovery
how much leucine should be consumed per meal?
2-3g
Gen. Pop protein per day
.8g/kg/day
Protein for athletes per day
1.6-2.2g/kg/day
For the four meals athletes consume a day how many grams of protein should they eat?
.4-.55g/kg/meal
Low Carbs
3-5g/kg/day
Mod. Carb
5-7g/kg/day
High carb
6-10g/kg/day
Extreme Carb
10-12g/kg/day
Post exercise
1.2g/kg
Fat need each day
25-30%
Protein is made up of
Carbon, Hydrogen, oxygen, and nitrogen
Optimal cals. Needed
45 kcal/kg/ffm
Surplus
> 45kcal/kg/ffm
Suboptimal
<45-30kcals/kg/ffm
Impaired
<30kcal/kg/ffm
How much of BW is H2O
~60%
How much of the plasma is water
91%
How much of whole blood is H2O
55%
What does H2O+ATP equal
Energy + Heat
What induces sweating
Temp, intensity, duration, equipment, how much you drink
How much H2O should men have
3.7 L/day
How much fluid do females need?
2.7 L/day
Pre exercise H20
.2oz/kg
During exercise
BW(lbs)/30
Male essential BF
3-5%
Female essential BF
8-12%
