Flashcards in Chapter B Deck (16):
Primary fuel for higher intensity activity
Recommended CHO intake for base training
CHO recommendation as intensity and/or volume increases
Exceeds 10 g/kg/day
Protein recommendations for endurance and strength trained athletes
I cup of milk has how much protein ?
8 grams of protein
3 most common protein powders
Recommended fat intake
Range from 20% to 35% of total energy intake
Weight loss (fat loss) should be addressed during which training phase ?
Base or transition
What is dehydration ?
Water deficit in excess of 2% to 3% body mass
How much fluid do you lose during exercise ?
16-24 ounces fluid for every lb
450-675 ml fluid for 0.5 kg
1 gallon of water weighs
***Pre-exercise nutrition ***
* Low in fat and fiber to facilitate gastric emptying and minimize GI distress
*High in CHO to max maintenance of blood glucose
*Moderate in protein
*eat familiar foods
Primary goal: replace fluid losses and provide CHO for maintenance of blood glucose level
What is the recommendation dose of CHO consumption DURING exercise for maintenance of blood glucose level
Goal is to provide adequate fluids, electrolytes, energy and CHO to replace muscle glycogen and ensure rapid recovery