Nutrient Recommendations for Active Adults

Question 1

What percentage of calories should be from CHO?

Answer 1

45-65% of total calories

Question 2

How many g/kg CHO?

Answer 2

3-12g/kg body weight per day

Question 3

When is glycogen depleted with activity?

Answer 3

1.5 hours

Question 4

What to do when glycogen loading 7 days before competition?

Answer 4

Reduce training intensity and eat a normal healthy mixed diet with ample carbs

Question 5

What to do when glycogen loading 3 days before competition?

Answer 5

Reduce training to 15-30 mins or rest and increase carbs slightly

Question 6

What should a pre-exercise meal look like?

Answer 6

High carb meal that is low in fat and fiber 2-4 hours prior to exercise 200-500 up to 1,000 kcals

Question 7

During exercise meal: <1 hr recommendations

Answer 7

Amount of CHO: Minimal to none, Mouth rinse or up to 30g/hr, most forms glucose only

Question 8

During exercise meal: 1-2 hr recommendation

Answer 8

Amount of CHO: small to moderate, 30-60g/hr, most forms of glucose only

Question 9

During exercise meal: >2 hr recommendation

Answer 9

Amount of CHO: moderate to large, 40-110g/hr, most forms glucose-fructose blends, using multiple transporters

Question 10

What should post exercise meals look like?

Answer 10

Carbs and proteins: carbs restore muscle and liver glycogen, protein provides needed amino acids to being repair process

Question 11

What is the maximal protein synthesis?

Answer 11

10-25g PRO within 3 hours

Question 12

How much CHO should be consumed post exercise?

Answer 12

1.0-1.5 g/kg CHO within 30 min then at 2 hr intervals up to 6 hrs

Question 13

What is the daily protein recommendation for active adults?

Answer 13

0.8g/kg of healthy body weight

Question 14

Daily protein recommendation for endurance athletes?

Answer 14

1.2-1.4g/kg BW (0.55-0.64g/lb BW)

Question 15

Daily protein recommendation for strength athletes?

Answer 15

1.2-1.7 g/kg BW (0.55-0.77g/lb BW)

Question 16

What proteins are the best for repair and maintenance of skeletal muscle?

Answer 16

whey, casein, or soy

Question 17

Recommended daily percentage of kcals from protein?

Answer 17

10-35%

Question 18

Recommended daily percentage of kcals from fat daily?

Answer 18

20-35%

Question 19

How much fat per bw should be consumed?

Answer 19

At minimum 1g/kg/day

Question 20

T or F: Fat should be consumed during exercise?

Answer 20

False

Question 21

What is the respiratory exchange ratio (RER) mean for FAT and CHO?

Answer 21

0.70= 100% FAT 1.0=100% CHO being burnt

Question 22

What is released in the body to replace low glucose?

Answer 22

Ketone bodies

Question 23

What are some general adaptations to endurance exercise?

Answer 23

Fatty acids are more easily mobilized from adipocytes, uptake of fatty acids into muscle cells is enhanced, number and size of mitochondria are increased

Question 24

T or F: Protein before or during endurance exercise has not been shown to improve performance over the consumption of carbohydrate alone.

Answer 24

True

Question 25

T or F: Consumption of protein after endurance exercise may help slow down or reverse the process of muscle degradation and may help recovery, particularly when combined with carbohydrates.

Answer 25

True

Question 26

T or F: It has been disproved that protein intake within 2-3 hours after resistance training is an important strategy for supporting skeletal muscle protein synthesis

Answer 26

False

Question 27

T or F: Protein intake >2.0g/kg/day is not associated with increased synthesis of muscle mass

Answer 27

True

Question 28

T or F: Meal and timing are interrelated

Answer 28

True

Question 29

Where is carbohydrate stored

Answer 29

Muscle glycogen- 1,500-1,200 kcals Liver glycogen- 300-400 kcals Blood glucose- 60-100 kcals =2,500

Question 30

Where is fat stored

Answer 30

Adipose tissue- 70,000 kcals Intramuscular- 1,500 kcals = 70,000+