Nutrient Timing

Question 1

the brain consumes about ____% of glucose-derived energy

Answer 1

20%

Question 2

Endogenous

Answer 2

inside or internal

Question 3

Intramuscular Triglycerides

Answer 3

A group of lipids that are esters formed from one molecule of glycerol and three molecules of one or more fatty acids, stored within the muscle.

Question 4

______________ are the most abundant source of endogenous energy in the body

Answer 4

fatty acids

Question 5

Substrate

Answer 5

A molecule that is acted upon by an enzyme.

Question 6

Exogenous

Answer 6

outside or external

Question 7

pre-exercise meal for endurance athlete

Answer 7

-3 to 4 hours before exercise
-high quality carbohydrate and protein
-low in fiber and fat
-start hydration (20 oz water) 4 hours before activity

Question 8

Pre-Exercise Snack for endurance athlete

Answer 8

-30 minutes to 1 hour before exercise
-high in carbohydrates, moderate protein, low in fiber and fat
-drink 5 to 10 oz water

Question 9

Peri-Exercise Meal for endurance athlete

Answer 9

-carbohydrate intake begins after start of the activity, but only if it lasts more than 60 minutes
-Sports drinks should contain 6 to 8% carbohydrate solution.

Question 10

Post-Exercise Meal/Snack for endurance athlete

Answer 10

-Critical only if another exercise bout is planned within 24 hours
-2 hours after exercise (Continue meals in 2-hour intervals up to 6 hours.)
-Carbohydrates: 1 to 1.2 g/kg per hour for 4 to 6 hours post-exercise
Protein: 0.25 to 0.3 g/kg post-exercise

Question 11

Pre-Exercise Meal for strength athlete

Answer 11

-2 to 4 hours before exercise
-High in quality carbohydrates (1 to 4 g/kg)
-20 to 30 g lean protein
-Lower in fiber and fat
-20 oz water 4 hours before activity

Question 12

Pre-Exercise Snack for strength athlete

Answer 12

-30 minutes to 2 hours before exercise
-High in carbohydrates
-Moderate in protein
-Low in fat and fiber
-Drink 5 to 10 oz of water.

Question 13

Peri-Exercise for strength athlete

Answer 13

-carbohydrate intake begins after start of the activity, but only if it lasts more than 60 minutes
-30 to 60 g carbohydrates per hour spaced every 15 to 20 minutes for exercise lasting over an hour
-Sports drinks should contain a 6 to 8% carbohydrate solution.
-Replace electrolytes lost with sports drinks or foods high in sodium and potassium.

Question 14

Post-Exercise Meal/Snack for strength athlete

Answer 14

-Critical only if another exercise bout is planned within 24 hours
-Quality carbohydrates and lean protein
-Carbohydrates: 1 to 1.2 g/kg for 4 to 6 hours post-exercise
-Protein: 20 to 30 g (0.25 to 0.3 g/kg) consumed after exercise
-Drink 16 to 24 oz of water or sports drink for every pound lost during exercise (1.25 to 1.5 liter per kilogram of body weight lost during exercise).

Question 15

time needed to digest carbohydrates

Answer 15

Up to 1 to 2 Hours

Question 16

time needed to digest protein

Answer 16

up to 3-4 hours

Question 17

time needed to digest fat

Answer 17

up to 6 hours

Question 18

Isocaloric

Answer 18

The same number of calories.

Question 19

Fasted Training

Answer 19

Waking up in the morning and exercising in a fasted state – The studies on this method are still inconclusive.

Question 20

Recover Low

Answer 20

This method is where a client restricts carbohydrates in the post-exercise period with the intention of enhancing pathways for fatty-acid oxidation.

Question 21

Sleep Low, Train Low

Answer 21

In this method, athletes perform an evening training session, restrict carbohydrates during overnight recovery, and then complete a fasted training session the following morning. The total time with reduced muscle glycogen is between 12 to 14 hours. Using this technique for 1 to 3 weeks showed improved endurance efficiency.

Question 22

Twice-A-Day Training

Answer 22

Athletes complete a morning session to deplete muscle glycogen and follow the day up with a reduced carbohydrate intake, so the second exercise session is with reduced muscle glycogen.