Endurance Sports
The minimum amount of time needed for an endurance exercise session
What is 30 minutes?
Grams of protein needed per kg of body weight per day
What is 1.5-2.0g/kg/day?
____ is a measure of a combination of force and speed.
What is power?
The main macronutrient in charge of muscle synthesis and recovery
What is protein?
The primary energy system of endurance training
What is aerobic or oxidative system
Strength sports require the production of maximal force for optimal performance. Name two or three listed in the slides.
What are weightlifting, throwing events, or bodybuilding?
After the first 1 to 2 minutes of intense exercise, the _______ system predominates while the _______ systems continue to be active.
What are the aerobic systems and anaerobic systems?
How many grams of carbs per kg of body weight should be consumed 30 minutes after exercise?
What is 1.0-1.5 gs of carbs per kg
The speed at which ATP is generated
What is aerobic power?
New research on protein needs suggests consuming .3 g/kg of body weight after important training sessions and every __ to __ hours spread across multiple meals.
What is 3 to 5 hours?
A ___________ ensures optimal fuel availability to support the athlete’s specific training and competition demands
What is a periodized nutrition program?
A common myth surrounding drinking fluids before and during exercise.
What is gastrointestinal distress?
The main factor of fatigue during endurance-based exercise
What is depletion of muscle glycogen stores?
Name four sources of high quality protein that contain all of the essential amino acids.
What is milk, soy, whey, casein?
The major goals of nutritional recovery for power athletes include ____ and _____ resynthesis as well as _____ repair and synthesis.
What are glycogen, creatine, and protein?
The necessary ingredients for a trained athlete to lose weight and maintain a high level of muscle mass are a ________, ______, and an __________ in the 3 to 6 weeks before the competitive season.
What are negative energy balance, intensive resistance training, and increased daily protein intake?