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21 Cards in this Set
- Front
- Back
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1. Nutrient Timing (definition)
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a. refers to the practice of eating specific nutrients (CHO, protein, fats) at specific time periods before/after training or exercise to optimize performance and recovery
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2. Nutrient timing is an old field of study? T/F
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a. F, new with promising research
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3. The peri-workout nutrition routine (definition)
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a. (nutrition surrounding the workout/training period) is a key strategy for optimizing performance
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4. What should a pre-competition meal provide?
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a. adequate carbohydrate energy and ensure optimal hydration for the event
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5. How long does it take to digest, absorb, and store as muscle and liver glycogen
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a. 3-4hrs
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6. Pre-Competition meals should
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a. Consist of readily digestible foods(limit those high in fat or protein)
b. Should contribute to energy and fluid requirement c. High in carb and relatively low in lipids, protein d. 150-300 g of carb(3-5 g per kg body mass) e. Consumed 3-4 hours prior to competition to allow for digestion… |
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7. Why limit high sugar beverages at least 60 min before competition
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a. To allow for the re-establishment of hormonal balance
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8. Pre-workout and CHO fluids
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a. Should consume 16-32 oz and least 15-30 min before exercise
b. Should contain 20-50 g of CHO |
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9. Pre-workout and Protein
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a. 6-20g are beneficial, by delaying fatigue and reducing muscle damage
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10. What does increased blood glucose do?
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a. Lowers cortisol and GH and prevents syndromes of hypoglycemia
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11. CHO during Workout drinks
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a. 12oz about every 20 min
b. About 30-60 CHO per hour c. ½ strength juice d. The addition of protein may help keep delay fatigue and reduce muscle damage |
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12. Consuming high GI sugars during exercise does agument the insulin response or contribut to rebound hypoglycemia. T/F
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a. F it does not
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13. CHO replenishment
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a. Begins immediately after exercise (within 15 min up to 2 hr after)
b. Moderate to high GI c. 50-75g every 2h until 500-700g is achieved |
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14. What happens during Post exercise
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a. Glycogen synthase is most active
b. Non-insulin mediated glucose uptake is up-regulated c. Insulin helps to drive glycogen synthesis d. Increased tissue sensitivity (GLUT 1, 4) |
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15. At what rate do glycogen stores replenish?
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a. 5-7% per hour
b. 20 hrs to fully replenish |
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16. Pre-workout CHO
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a. 20-50g
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17. Pre-workout Protein
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a. 6-20 g
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18. Mid workout CHO
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a. 30-60 g
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19. Post workout CHO
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a. 50-100g
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20. Post Workout Protein
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a. 20-40g
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21. Fat
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a. 100g daily
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