protein
recommendations for protein intake post exercises
20grams
not a good source of omega three
butter
endurance total protein sources are
simple
resistance total protein sources are
complex
what are health benefits of omega 3 fatty acids
it reduces muscle soreness
3 considerations we must think about when protein consumptions
type amount and socure
how much of an adults total energy should come from fats
20-35%
why are protein recommendations elevated for endurance
the run longer
why does resistance need less protein
smaller intervals and workouts
what is the recomendation to limit the intake of trans fats
it can cause heart diease
how much protein should be consumber before bed
30 -40 grams
primary function of dietary fat during exercise
serving as a fuel for contraction muscle
what does endurance athletes get more of their total protein from?
bread and cereal
what does resistance trained athelets get more of their total protein from
eggs meat and dairy
best option of protein
whey protein
older athletes need more or less protein than younger athletes
more
fats are broken down in a process called
liplyosis
good foods for endurance athletes
fruits fish poultry
good for resistance trained athletes
salmon and eggs
the ideal source for muscle recovery is a
complete protein
yonger athletes need more or less protein than older athletes
less
which type of fatty acid contains more than one double bond
polyunsaturated fatty acids
daily intake guildline for endurance athletes
1.2 -1.4g/kg/d
daily intake guildline for resistance trained athletes
1.6-1.7g/kg/d
why are fats important in a athletes diet
act as a fuel source for muscle contraction