Chapter 12

Resistance-based exercise relies primarily on which fuel source?

Carbohydrates

Time needed to digest each macronutrient

Carbohydrates Up to 1 to 2 Hours Protein Up to 3 to 4 Hours Fat Up to 6 Hours

How much protein is suggested in a post-exercise snack for a strength athlete?

20-30g

A pre-exercise snack, such as chocolate milk, fruit, or yogurt, should be consumed how long before endurance activity?

30 mins to 1 hour

When should a strength athlete's pre-exercise snack be consumed?

30 minutes to 2 hours before exercise

the body stores enough glycogen for

90 to 120 minutes of endurance exercise

Substrate

A molecule that is acted upon by an enzyme.

How much glucose does the brain consume?

About 20% of glucose-derived energy

What is the fuel source for cells in the body?

Adenosine triphosphate

What is the energy pathway that does not require oxygen to produce ATP?

Anaerobic pathway

What is the sleep low, train low carbohydrate periodization method?

Athletes perform an evening training session, restrict carbohydrates during overnight recovery, and then complete a fasted training session the following morning.

Brain

20% of glucose-derived energy, making it the main consumer of glucose in the body

Carbohydrate periodization

Fasted Training Waking up in the morning and exercising in a fasted state - The studies on this method are still inconclusive. Recover Low This method is where a client restricts carbohydrates in the post-exercise period with the intention of enhancing pathways for fatty-acid oxidation. Sleep Low, Train Low In this method, athletes perform an evening training session, restrict carbohydrates during overnight recovery, and then complete a fasted training session the following morning. The total time with reduced muscle glycogen is between 12 to 14 hours. Using this technique for 1 to 3 weeks showed improved endurance efficiency. Twice-A-Day Training Athletes complete a morning session to deplete muscle glycogen and follow the day up with a reduced carbohydrate intake, so the second exercise session is with reduced muscle glycogen.

What are the most abundant sources of endogenous energy in the body?

Fatty acids

What energy source is preferred by the brain?

Glucose

What is the anabolic window?

It is a period following exercise during which nutrients such as protein and carbohydrates can be used to maximize muscle growth and glycogen replenishment.

What is the working definition of nutrient timing?

It is the temporal positioning of nutrients throughout the day and/or relative to the exercise bout in order to maximize performance or improve body composition.

Fiber

Meals further away from activity should be higher in fiber compared to the meals or snacks closer to activity (1 to 2 hours before) so food has time to digest and be available for energy

Exogenous

Outside or external

Resistance athletes fueling strategies

Pre exercise Meal 2 to 4 hours before exercise/High in quality carbohydrates (1 to 4 g/kg) 20 to 30 g lean protein Lower in fiber and fat/20 to 30 g lean protein Lower in fiber and fat 4 hours before activity, start hydration strategies. Example: Drink about 20 oz of water. Pre exercise Snack 30 minutes to 2 hours before exercise High in carbohydrates Moderate in protein Low in fat and fiber Continue hydrating. Example: Drink 5 to 10 oz of water. Peri exercise meal Carbohydrate intake (and possibly protein) should begin shortly after onset of activity only if exercise session lasts more than 60 minutes. 30 to 60 g carbohydrates per hour spaced every 15 to 20 minutes for exercise lasting over an hour Continue hydrating, which is dependent on the athlete's sweat rate. Example: 0.4 to 0.8 liters per hour Sports drinks should contain a 6 to 8% carbohydrate solution. Replace electrolytes lost with sports drinks or foods high in sodium and potassium. Post exercise meal/snack Critical only if exercising again within 24 hours, but not harmful to try to consume quality carbohydrates and protein soon after exercise session comes to an end and at repeated intervals (about every 4 hours), particularly when it comes to protein Quality carbohydrates and lean protein Carbohydrates: 1 to 1.2 g/kg for 4 to 6 hours post-exercise Protein: 20 to 30 g (0.25 to 0.3 g/kg) consumed after exercise Continue hydrating. Example: Drink 16 to 24 oz of water or sports drink for every pound lost during exercise (1.25 to 1.5 liter per kilogram of body weight lost during exercise).

Endurance athletes fueling strategies

Pre exercise Meal 3 to 4 hours before exercise High in quality carbohydrates (e.g., English muffin, pancakes, waffles, lower fiber cereal, or whole grain bread) Lean protein (e.g., eggs, turkey, ham, roast beef, chicken, or tuna) Low in fiber and fat 4 hours before activity, start hydration strategies.Example: Drink about 20 oz water. Pre exercise Snack 30 minutes to 1 hour before exercise High in carbohydrates (e.g., chocolate milk, yogurt, fruit and nut butter, or sports drink with protein powder) Moderate in protein Low in fat and fiber/​​​​​​ Continue hydrating.Example: Drink 5 to 10 oz of water. Peri exercise meal Carbohydrate intake should begin shortly after onset of activity, but only if the exercise session is continuous and will last more than 60 minutes. Products providing multiple transportable carbohydrates such as sports gels, blocks, sport beans, sports drinks, fruit, or high-carbohydrate bars with little to moderate protein Continue hydrating, which is dependent on the athlete's sweat rate. Example: 0.4 to 0.8 liters per hour Sports drinks should contain 6 to 8% carbohydrate solution. Replace electrolytes lost with sports drinks or foods high in sodium and potassium. Post exercise meal/snack Critical only if another exercise bout is planned within 24 hours; however, no harm in replenishment soon after exercise 2 hours after exercise (Continue meals in 2-hour intervals up to 6 hours.) Quality carbohydrate and lean protein Carbohydrates: 1 to 1.2 g/kg per hour for 4 to 6 hours post-exercise Protein: 0.25 to 0.3 g/kg post-exercise Continue hydrating. Example: Drink 16 to 24 oz water or sports drink for every pound lost during exercise (1.25 to 1.5 liter per kilogram of body weight lost during exercise).

Which nutrient is primarily responsible for building and repairing muscle tissue?

Protein

An endurance athlete in an exercise session lasting more than 60 minutes should replace electrolytes with foods or sports drinks that are high in which of the following?

Sodium and potassium

Anabolic window

This window of time was thought to be within 30 to 45 minutes after exercise, but up to 1 to 2 hours after is when protein synthesis happens most effectively (Ivy, 1991). Recent data, however, questions that anabolic window and suggests that the total amount of protein and carbohydrates eaten over the course of the day is more important for body composition and performance than nutrient-timing strategies specific to the workout itself

How many hours does a fat-containing food need to digest or leave the gut?

Up to 6 hours

breakfast consumption shows

improvement in behavior, cognition, concentration, and school performance for the children (Adolphus, Lawton, & Dye, 2013). In adults, breakfast can lead to improved quality of overall diet, micronutrient intake, body weight, and other lifestyle factors If the body is not fed in the morning, less-optimal levels of glucose are expected, and, in turn, physical and mental performance can suffer.