Muscular System Articles

Question 1

__________ can help your body perform better and recover faster after each workout

Answer 1

Good nutrition

Question 2

Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize ______________.

Answer 2

muscle damage

Question 3

Fueling your body with the right nutrients prior to exercise will give you the ________ and ________ you need to perform better.

Answer 3

energy, strength

Question 4

Each ______________ has a specific role before a workout.

Answer 4

macronutrient

Question 5

The ratio in which you need to consume macronutrients vary by what two factors?

Answer 5

the individual and the type of exercise

Question 6

Your muscles use the glucose from _______ for fuel.

Answer 6

carbs

Question 7

______________ is the way the embody processes and stores glucose, mainly in the liver and muscles.

Answer 7

Glycogen

Question 8

For short- and high-intensity exercise, your ____________ are your muscles’ main source of energy.

Answer 8

glycogen stores

Question 9

For longer exercises, the degree to which carbs are used depends on several factors. What are these factors?

Answer 9

intensity, type of training, overall diet

Question 10

True or False: Your muscle’s glycogen stores are limited.

Answer 10

True

Question 11

As your muscle glycogen stores become depleted, your ________ and ________ diminish.

Answer 11

output, intensity

Question 12

Studies have continuously shown that carbs can increase glycogen stores and utilization while boosting _____________ during exercise.

Answer 12

carb oxidation

Question 13

____________ involves consuming a high-carb diet for 1-7 days, and is a well-known method to maximize glycogen stores.

Answer 13

Carb loading

Question 14

Many studies have documented the potential of pre-workout ___________ consumption to improve athletic performance.

Answer 14

protein

Question 15

Eating protein (alone or with carbs) prior to exercise has been shown to increase _______________________.

Answer 15

muscle protein synthesis

Question 16

One study showed a positive ____________ response after participants consumed 20 grams of why protein before exercise.

Answer 16

anabolic

Question 17

Name 4 benefits of eating protein before exercise.

Answer 17

1. A better anabolic response, or muscle growth
2. Improved muscle recovery
3. Increased strength and lean body mass
4. Increased muscle performance

Question 18

While glycogen is used for short-and high-intensity bouts of exercise, _________ is the source of fuel for longer and moderate-to-low intensity exercise.

Answer 18

fat

Question 19

One study showed how a four-week diet consisting of ___________ increased endurance running times in healthy, trained runners.

Answer 19

40% fat

Question 20

The _______________ is an important aspect of pre-exercise nutrition.

Answer 20

timing of your meal

Question 21

To maximize the results of your training, try to eat a complete meal containing _________, ___________, and _____ 2-3 hours before you exercise.

Answer 21

carbs, protein, fat

Question 22

The sooner you eat before a workout, the _________ and ________ a meal should be.

Answer 22

smaller, simpler

Question 23

If you eat 45-60 minutes prior to your workout, choose foods that are simple to _______ and contain mainly ______ and some ________.

Answer 23

digest, carbs, protein

Question 24

True or False: You can eat fat up to 15 minutes before a workout and still feel good typically!

Answer 24

False

Question 25

Use of ____________ is common in sports.

Answer 25

supplements

Question 26

Supplements may have the following effects:

Answer 26

1. enhance performance 2. improve strength 3. increase lean body mass 4. reduce fatigue

Question 27

___________ is probably the most commonly used sports supplement.

Answer 27

Creatine

Question 28

This supplement has been shown to increase muscle mass, muscle fiber size, and muscle strength and power, all while delaying fatigue

Answer 28

creatine

Question 29

Is it more beneficial to take creatine before or after a workout

Answer 29

after

Question 30

What is an effective amount of creatine to take per day

Answer 30

2-5 grams of creatine monohydrate

Question 31

Among many other benefits, ____________ has been shown to improve performance, increase strength and power, help reduce feelings of fatigue, and stimulate fat burning.

Answer 31

caffeine

Question 32

Caffeine's peak effects are seen how long after consumption?

Answer 32

90 minutes

Question 33

What do BCAAs stand for?

Answer 33

Branched-Chain Amino acids

Question 34

the essential amino acids valine, leucine, and isoleucine

Answer 34

BCAA (branched-chain amino acids)

Question 35

Studies have shown that taking BCAAs before workouts helps __________________ and ___________________.

Answer 35

decrease muscle damage, increase muscle protein synthesis

Question 36

A does of how many grams of BCAAs are effective at least an hour prior to exercise?

Answer 36

2-5 grams

Question 37

________________ is an amino acid that increases your muscle stores of carnosine. It has been shown to most effect for short and high intensity exercise. It does this by increasing exercise capacity and muscle endurance while reducing fatigue.

Answer 37

Beta-Alanine

Question 38

The recommended daily dose for Beta-Alanine is _______ grams of which at least .5 grams whould be consumed prior to your workout

Answer 38

2-5

Question 39

Your body needs ___________ to function

Answer 39

water

Question 40

It is recommended to consume what two things before exercise to improve fluid balance.

Answer 40

water, sodium

Question 41

The ACSM recommends drinking _______ ounces of water 4 hours before exercise and _______ ounces of water 10-15 minutes before exercise.

Answer 41

16-20, 8-12

Question 42

True or False: consuming the right nutrients after you exercise is just as important as what you eat before.

Answer 42

True

Question 43

When you're working out, your muscles use up their ______

Answer 43

glycogen

Question 44

the body's preferred fuel source especially during high-intensity workouts

Answer 44

glycogen

Question 45

Eating the right nutrients after you exercise can help you body accomplish what faster?

Answer 45

rebuilding the body's glycogen stores, as well as repairing and regrowing those muscle proteins

Question 46

Eating the right nutrients right after working out helps:

Answer 46

decrease muscle protein breakdown increase muscle protein synthesis restore glycogen stores enhance recovery

Question 47

What are the three Macronutrients?

Answer 47

protein, carbs, fat

Question 48

Protein helps ___________

Answer 48

repair and build muscles

Question 49

Carbs help with _________

Answer 49

recovery

Question 50

True or False: Fat is bad

Answer 50

False

Question 51

A post-workout meal with both protein and carbs will enhance __________ and ___________________.

Answer 51

glycogen storage, muscle protein synthesis

Question 52

What is a practical way to achieve a good ratio of carbs to protein?

Answer 52

3 to 1

Question 53

Should you eat your post-workout meal soon after working out, or should you delay?

Answer 53

Soon after!

Question 54

What is the primary goal of your post-workout meal?

Answer 54

to supply your body with the right nutrients for adequate recovery and to maximize the benefits of your workout

Question 55

Choosing easily digested foods will promote _____________

Answer 55

faster nutrient absorption

Question 56

What are some carbs that are easily digestable?

Answer 56

sweet potatoes, chocolate milk, pineapple, berries, quinoa, rice cakes

Question 57

What are some Proteins food sources that are easily digested?

Answer 57

eggs, Greek yogurt, cottage cheese, salmon, chicken

Question 58

What are some Fats food sources that are easily digested?

Answer 58

avocado, nuts, trail mix

Question 59

During exercise, what two things do you lose a lot of through sweat?

Answer 59

water, electrolytes

Question 60

Eating ___________ after your workout may help speed recovery.

Answer 60

a banana

Question 61

True or False: Bananas can help replenish muscle glycogen.

Answer 61

True

Question 62

Eating carb-rich foods after exercising promotes the release of the hormone ____________, which helps shuttle sugar from your blood into your muscle cells, where it's stored as glycogen/

Answer 62

insulin

Question 63

Eating carb-rich foods post workout helps muscle cells become more ____________, making it easier for them to replenish their glycogen stores after exercise

Answer 63

more sensitive to insulin

Question 64

Can eating bananas cause inflammation?

Answer 64

NO, it may help reduce it!

Question 65

Those wishing to maximize their performance many benefit most from eating a banana when?

Answer 65

before or during a workout

Question 66

Those wishing to optimize their recovery may benefit most from eating a banana when?

Answer 66

after a workout