Carbohydrates
The three classifications of carbohydrates
What is monosaccharide, disaccharide, and polysaccharide
The number of essential amino acids
What is 8
Three main classifications for fat
What is Triglycerides, Sterols (cholesterol), Phospholipids
High-intensity exercise for 1 hour depletes glycogen by_____
What is 55%
Slowly increase kcals in step-wise fashion after weight loss
What is Reverse dieting
The hormone that increases glucose uptake into the skeletal muscle
What is insulin
Foods that are low in one or more essential amino acid
What is incomplete protein
The most abundant fatty acids
What is long chain fatty acids.
Consumption of this macronutrient post exercise displays a protective effect on the immune system
What is carbohydrates
Occurs when energy deficiency disrupts the release of key hormones (GnRH, FH, and LH) and lead to anovulation and loss of menstrual cycles
What is Hypothalamic Amenorrhea
blood glucose response of a given food, compared to a standard
What is Glycemic Index
The 2 main drivers to MPS
What is protein ingestion and muscle damage/exercise
The two types of essential fatty acids
What is mega-3s and omega-6
CHO replacement during exercise is not generally needed for activities lasting less than _____ minutes.
The body’s relative amounts of fat and lean body tissue
What is body composition
A method of increasing muscle glycogen levels. Also known as muscle glycogen supercompensation
What is carbohydrate loading
Recommended range for daily amount of protein in g/kg for athletes
What is 1.2 to 2.0/kg/d
Process of breaking down fat to be used as an energy source
1 hour prior to an event, an athlete should consume this much CHO and Pro
What is 50 g CHO and 5-10 g Pro
Nutrient needs are greater in ________ than at any other time in the life cycle, except during pregnancy.
What is adolescence
Amount of CHO needed after a competition to restore muscle glycogen levels
What is 1– 1.2 g/kg/h for 4 hours
Amount of leucine is required to trigger the anabolic response
What is ~2.5 g
80-50% of energy may come from fat at this VO2 max percent
What is 25%- 50% VO2 max
The two key ingredients to increasing protein synthesis immediately after workouts
What is amino acids and insulin
Two key considerations when looking to gain weight and lean muscle mass
What is resistance training and increased caloric intake