carbohydrates after and between high intensity intermittent sports are also crucial,
why?
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carbs are imperative for performance in High intensity intermittent sports
because they may use all their muscle glycogen and it needs to be
restored
- some high intensity intermittent sports may lead to muscle damage
depending on the time, intensity, and size; in this case protein would help
decrease some markers of muscle damage
About how much protein should an athlete consume every 3-4 hours?
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, about 20-30g
Basal metabolic rate and resting metabolic rate are often used interchangeably
however they are different, how?
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BMR is taken after 12-14 hour overnight fast, laying supine and motionless
but awake WHEREAS RMR is what we usually use and is about 10%-20%
higher than BMR
aerobic athletes should consume ____-____g carbs during aerobic exercise.
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28g-144 of multiple types of carbs
strength athletes should consider supplementing with carbohydrates before and
during exercise so that they can . . .
Give this one a try later!
minimize muscle breakdown and maintain strength
Avoidant/Restrictive Food Intake Disorder
, Give this one a try later!
a disorder in which individuals avoid eating out of concern about aversive
consequences or restrict intake of food with specific sensory
characteristics
oligosaccharides
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a type of carb formed when 3-10 simple sugars are linked together, they
are rapidly fermented by bacteria in the gut and can lead to excessive gas
and bloating
- found in veggies, fruits, whole grains, dry beans, peas, nuts, and seeds
What does the pre-competition meal do?
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1. help provide fluid to maintain adequate hydration
2. provide carbohydrates to maximize glucose and stored glycogen level's
while also keeping hunger pangs at bay
supplementing with protein after strength and power sports increases muscle protein
synthesis and over time could lead to small increase in _____________________.
Give this one a try later!
why?
Give this one a try later!
carbs are imperative for performance in High intensity intermittent sports
because they may use all their muscle glycogen and it needs to be
restored
- some high intensity intermittent sports may lead to muscle damage
depending on the time, intensity, and size; in this case protein would help
decrease some markers of muscle damage
About how much protein should an athlete consume every 3-4 hours?
Give this one a try later!
, about 20-30g
Basal metabolic rate and resting metabolic rate are often used interchangeably
however they are different, how?
Give this one a try later!
BMR is taken after 12-14 hour overnight fast, laying supine and motionless
but awake WHEREAS RMR is what we usually use and is about 10%-20%
higher than BMR
aerobic athletes should consume ____-____g carbs during aerobic exercise.
Give this one a try later!
28g-144 of multiple types of carbs
strength athletes should consider supplementing with carbohydrates before and
during exercise so that they can . . .
Give this one a try later!
minimize muscle breakdown and maintain strength
Avoidant/Restrictive Food Intake Disorder
, Give this one a try later!
a disorder in which individuals avoid eating out of concern about aversive
consequences or restrict intake of food with specific sensory
characteristics
oligosaccharides
Give this one a try later!
a type of carb formed when 3-10 simple sugars are linked together, they
are rapidly fermented by bacteria in the gut and can lead to excessive gas
and bloating
- found in veggies, fruits, whole grains, dry beans, peas, nuts, and seeds
What does the pre-competition meal do?
Give this one a try later!
1. help provide fluid to maintain adequate hydration
2. provide carbohydrates to maximize glucose and stored glycogen level's
while also keeping hunger pangs at bay
supplementing with protein after strength and power sports increases muscle protein
synthesis and over time could lead to small increase in _____________________.
Give this one a try later!
