protein
what athletes needs the most protein
Resistance training
how does the intensity of exercise affect the body's use of fats and carbohydrates for energy
As exercise intensity increases, the body relies more heavily on carbs for energy, while fats decrese
What are some omega-3 fatty acids
Salmon, almonds
Recommendations for protein intake post-exercise
20 g
Fats are broken down in a process called
Lipolysis
what athlete gets most its protein from bread and pasta
Endurance
What is not a good source of omega-3 fatty acid
butter
which type of fatty acid contains more than one double bond in its structure
polyunsaturated fatty acids
What is Muscle protein Synthesis
The process of producing new muscle protein
Omega-3 fatty acids include
EPA, DHA, and ALA
Why is there a range for protein recommendations
Different needs between people
at low to moderate exercise intensities fat contributes what percent of fuel
50%
what role do fats play at low to moderate exercise intensities
They are the primary fuel source
how much protein should you consume prior to bed
30-40 g
Trans fats are found in
Processed food
The ideal protein source for muscle recovery is a complete protein that is rich in the amino acid
Leucine
What is the main storage form of fat in the body
Triacyglcerol
Why are fats important in our diet
They are a crucial part of our diet. They provide sustained energy during prolonged exercise
what is collagen
Collagen is connective tissue
What is the primary function of dietary fats during exercise
Serve as fuel for contracting muscles
Do athletes only have a 30-60 minute window for recovery
No it could go up to 24 hours
What is the key difference in unsaturated and saturated fats
The key difference is that saturated fats have no double bonds between carbon atoms in their fatty acid chains
What are the health benefits of omega-3 fatty acids
Omega 3 lowers blood pressure, and reduces joint inflammation
What other supplement should accompany collagen
Gelatin because it helps the absorption of collagen
How much of an adults total energy intake should ideally come fats
20-35