KINS 308 Exercise Nutrition

2 classes of nutrients

micronutrients and macronutrients

sum of all chemical reactions in the body

metabolism

catabolic

break down

anabolic

build

compounds not catabolized for energy

micronutrients

compounds catabolized for energy

macronutrients

CHO loading

supercompensation

goal of CHO loading

maximize muscle glycogen

CHO for moderately active

5-7 g/kg/day

CHO for endurance athletes

8-10 g/kg/day

CHO for extreme training

>10-12 g/kg/day

during exercise nutrition: 0-60 min

replace water only

during exercise nutrition: 60-90 min

replace water and electrolytes

during exercise nutrition: 90-120+ min

replace water, electrolytes, and carbohydrates

goal of nutrition during exercise

protect against hypoglycemia

true or false: there is a difference between liquid and solid CHO

false

CHO concentration for during exercise

6-8%

how much CHO for endurance athletes during exercise?

.7g/kg/hr

how often should an endurance athlete consume CHO during exercise for digestion

15-20 min increments

true or false: CHO ingestion late in exercise--30 min prior to fatigue--is just as beneficial as consuming continuously every 20 min

true

goal of post-exercise nutrition

replenish liver/muscle stores

steps for optimizing glycogen synthesis

1) optimal CHO ingestion

2) passive recovery (rest)

3) CHO source

4) train the muscle

5) nutrient timing

6) minimize muscle damage

optimal nutrient timing for post-exercise

within 30 minutes, incrementally over 3.5 hours

5 complete proteins

casein, whey, egg, soy, meat

how many essential amino acids are there?

9

endurance training protein requirement during exercise

.25 g/kg/hr

endurance training protein requirement before exercise

.15 g/kg

resistance training protein requirement for maintenance

1\.4-2 g/kg/day

resistance training protein requirement for hypocaloric

2\.3-3.1 g/kg/day

how much protein will stimulate protein synthesis in a single dose?

20-40 g