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
optimal CHO ingestion
passive recovery (rest)
CHO source
train the muscle
nutrient timing
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