Weber

Question 1

Carboyhydrate intake vs muscle fuel

Answer 1

• Muscle fuel
  
  • 50% VO2 max = burn 70% fat and 30% carbs
  • 75% VO2 max = burn 10-20% fat and 80-90% carbs
  • 100% VO Max = 1-% phosphagen 90% CHO
• The harder your body works the more calories you need via carbs

Question 2

protein Needs

Answer 2

• 1.2-1.7 grams of protein per kilogram of body mass, with athletes rehabilitiation, trying to lose fat mass or aiming ot increase lead body mass requiring up to 2.0 g/kg
• To maximize muscle growth, consume around 20-30grams of high quality protein after training and every 4 hours while you are awak
• Eat within two hours after exercise to optimize muscle repair and growth

Question 3

Fat Needs

Answer 3

• Total fat (emphasizing healthy fat/lipid choices) should be in the range of 20% to 35% of your total energy intake per day
• speciffic levels for each athlete will cary, depending upon your overall energy requirements
• Athletes participating in sports that require a higher energy intake (distance runners, rowers, professional cyclists) will need mroe total fat in their diet to get their energy needs met

Question 4

Calcium

Answer 4

• age 9 to 18, males and females need 1300mg of calcium per day (4 servings of dairy)
• after the age of 19, needs drop to around 1000mg/day
• Female athletes diagnosed with amenorrhea may be encouraged to consume 1500mg/day until their menses are restored
• Men who are significantly underweight and or undernourished,a nd who have decreased testosterone levels as a restul, may be encouraged to consume 1500mg of calcium per day until their are weight restored
• DEXUS SCAN –> looks at bone density

Question 5

Vitamin D

Answer 5

• Vitamin D status is determined by blood levels of 25-hydroxyvitamin D
• 20ng/mL is blood level needed for bone health for most individuals
• HIGHER LEVELS may be needed in order to promote immune function and reduce exercise-related inflammation
• associated with vitamin D

Question 6

Iron**

Answer 6

• Iron transports oxygen and manufactures hemoglobin, which are both vital in maintaining energy and good health
• Perodic testing of iron status is often recommended for athletes
  
  • complete blood count and serum ferritin
• Women need 18mg/day and men need 8mg/day
• Elemental iron best for supplement, not taken with calcium. Do take with acidic food high in Vit. C
  
  • tomatoes and oranges etc

Question 7

the female athlete triad****

Answer 7

• Disordered eating
• amenorrhea (lack of mestrual periods)
• osteoporosis

Question 8

BEST RECOVERY FUEL*****

Answer 8

• 3grams CHO to 1gram PRO
  
  • MAGIC RATIO that causes OPTIMAL RATIO
  • chocholate milk
    *