Nutrient Timing Strategies for Injury Prevention and Recovery
Call Kai
Learn
Practice Test
Spaced Repetition
Match
Flashcards
Knowt Play1/15
There's no tags or description
Looks like no tags are added yet.
Name | Mastery | Learn | Test | Matching | Spaced | Call with Kai | Chat |
|---|
No analytics yet
Send a link to your students to track their progress
16 Terms
poor hydration increases the risk for
dehydration and heat illness
cardiovascular and thermoregulatory dysfunction
low performance (early fatigue)
injury
pre-exercise meal recs
low in fat and fiber
high CHO
moderate protein
familiar to athlete
maintains euhydration
CHO intake 3-4 hours prior to exercise
3-4 g/kg body weight
CHO intake 2 hours prior to exercise
up to 2 g/kg body weight
CHO intake 1 hour before exercise
up to 1 g/kg exercise
how soon should hydration begin before exercise?
4 hours
how much water should be consumed?
5-10mL/body weight
how many fl oz of water should be consumed 10-20 minutes prior to exercise?
7-10 oz
CHO concentration of sports drinks
6-8%
how many g CHO should be consumed during endurance exercise (1-2.5 hr)?
30-60g consumed in 15-20 minute intervals
how many fluids should be consumed during exercise?
0.4-0.8L/hr
3 Rs of Recovery
refuel
rehydrate
repair
post exercise CHO intake (<8 hours between sessions)
1.0-1.2 g/kg/hr for the first 4 hours
post exercise PRO reccomendations
0.25-0.3g/kg body weight every 3/5 hours over multiple meals
post exercise fluid recommendation
1.5L for every 1kg fat lost (16-24 oz/lb)
How many g CHO should be consumed during ultra-endurance exercise (>2.5 hours)
up to 90g/hr