Chapter 10 Flashcards
(25 cards)
What is nutrient timing?
Strategically consuming nutrients before, during, and after exercise to optimize performance and recovery.
What should a pre-exercise meal include?
Carbohydrates and protein, low in fat and fiber to avoid GI distress.
When should a pre-exercise meal be consumed?
Approximately 3–4 hours before training or competition.
What are good intra-workout nutrition strategies?
Carbohydrates and electrolytes for endurance activities longer than 60 minutes.
What is the optimal post-exercise nutrition window?
Within 30–60 minutes after exercise.
What should be consumed post-exercise?
Protein and carbohydrates to promote muscle repair and glycogen replenishment.
How much protein is typically recommended post-workout?
20–30 grams of high-quality protein.
What is carbohydrate loading?
Increasing carbohydrate intake to maximize muscle glycogen stores before endurance events.
When is carbohydrate loading beneficial?
For endurance events lasting over 90 minutes.
What is the recommended carbohydrate intake for endurance athletes?
6–10 g/kg of body weight per day.
What are the hydration guidelines before training?
Drink 5–7 mL/kg of fluid ~4 hours before exercise.
What is the recommendation for fluid intake during exercise?
Roughly 0.4–0.8 L/hour depending on sweat rate.
What is the goal of hydration post-exercise?
Replace 150% of fluid lost through sweat within 6 hours.
What is the Female Athlete Triad now known as?
Relative Energy Deficiency in Sport (RED-S).
What is RED-S?
A condition of low energy availability affecting health and performance.
What are symptoms of RED-S?
Fatigue, menstrual dysfunction, low bone density, and impaired recovery.
What are some ergogenic aids?
Substances like caffeine, creatine, beta-alanine that enhance performance.
What does caffeine do for performance?
Improves endurance, alertness, and strength.
What is the recommended dose of caffeine for performance?
3–6 mg/kg body weight, 30–60 minutes before exercise.
What does creatine supplementation do?
Enhances high-intensity performance and lean mass gains.
What is beta-alanine’s effect on performance?
Buffers acid buildup in muscles, delaying fatigue.
What are BCAAs and their purpose?
Leucine, isoleucine, valine — support muscle recovery and reduce soreness.
What is energy availability?
Calories consumed minus calories expended during exercise.
Why is adequate energy intake important for athletes?
Supports recovery, hormonal balance, and immune function.
