Flashcards in Sports performance Deck (16):
Athlete should consume ____ mL/oz water 2-3 hours before athletic activity. Athlete should consume ____ mL/oz 10-20min before exercise.
500-600mL (17-20oz); 200-300mL (7-10oz)
Fluid replacement should approximate sweat and urine losses to at least maintain hydration at less than ___% body weight reduction.
What does CHO replace? Recommended intake?
muscle glycogen, 6-10g/kg/bw
Recommended intake for protein?
Recommended fat intake? (in %)
20-35% total energy intake
How much fluid should athlete drink for every pound lost due to exercise?
What are the 3 energy systems and when are they used?
oxidative (aerobic activity); glycolytic (anaerobic); phosphagen (anaerobic, uses ATP + creatine phosphate)
Ideal makeup of sports drink? When does athlete drink it?
6-8% CHO (glucose); drink DURING exercise (for events lasting
What should athlete eat 3-4 hours before competition?
What should athlete eat after w/in 30 minutes of stopping exercise?
1-1.5 g/kg/W of CHO
What are vegetarian athletes, esp female, very susceptible to not getting enough of?
What is the goal of blood doping?
increase stamina; erythropoietin (EPO) controls production of RBC's
How many calories per gram for fat?
9 calories per gram
How many calories per gram for CHO?
How many calories per gram for protein?