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Flashcards in Chapter B Deck (16):
1

Primary fuel for higher intensity activity

CHO

2

Recommended CHO intake for base training

5-7 g/kg/day

3

CHO recommendation as intensity and/or volume increases

Exceeds 10 g/kg/day

4

Protein recommendations for endurance and strength trained athletes

1.2-1.7 g/kg/day

5

I cup of milk has how much protein ?

8 grams of protein

6

3 most common protein powders

Whey
Soy
Casein

7

Recommended fat intake

Range from 20% to 35% of total energy intake

8

Weight loss (fat loss) should be addressed during which training phase ?

Base or transition

9

What is dehydration ?

Water deficit in excess of 2% to 3% body mass

10

How much fluid do you lose during exercise ?

16-24 ounces fluid for every lb
450-675 ml fluid for 0.5 kg

11

1 gallon of water weighs

8 lb

12

***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

13

***During excercise***

Primary goal: replace fluid losses and provide CHO for maintenance of blood glucose level

14

What is the recommendation dose of CHO consumption DURING exercise for maintenance of blood glucose level

30-60 g/hr

15

***After Exercise***

Goal is to provide adequate fluids, electrolytes, energy and CHO to replace muscle glycogen and ensure rapid recovery

16

What is recommended dose of CHO after exercise?

1-1.5 g/kg during first 30 min and again after 2 hrs for 4-6 hrs will be adequate to replace glycogen stores