Ch. 6
specific adaptation to imposed demands
high carbs accompanied with some protein (ex: 1g/kg carbs and 0.5g/kg protein)
Studies show that what are the best post-workout meals?
a more serious issue with body temperature that requires ceasing activity and quickly truing to decrease body temp with fluids and shade
What is heat exhaustion?
the most common supplement used by endurance athletes due to its well-established ergogenic benefits
What is the significance of caffeine to athletes?
This principle explains why beginning of training is most difficult but the training regimen does become easier as you push through
Explain what the SAID principle means for training athletes?
to replenish glycogen stores and facilitate muscle repair
What are the main goals of post-exercise fueling?
a state in which the body is in that requires immediate medical attention and aggressive efforts to lower body temp like with use of ice packs and/or ice bath
what is heart stroke?
if progressed, it will turn into anemia
What can be the result of iron depletion?
the process of studying the capture, conversion, and use of energy
what is Bioenergetics?
1.) optimize glucose availability and glycogen stores
2.) provide fuel needed for exercise performance
What are the 2 main goals of a pre-exercise snack?
Dehydration of greater than 2% body weight, especially in warm and humid temperatures
what can compromise AEROBIC exercise performance when it comes to hydration?
decreased cardiovascular function, decreased muscle strength, decreased endurance, interference in energy metabolism if taking too little. Lower HDL (good) cholesterol and interference with iron and copper absorption if taking too much.
What is the result of poor zinc intake?
This is the preferred energy source
what is glucose when it comes to fuel utilization during exercise?
1.5g/kg carbs within 30 minutes post workout and followed with high-carb meal within 2 hours for the next 4-6 hours
When does the Academy of Nutrition and Diets say you should refuel?
an athlete should begin prehydrating 4 hours before exercise by drinking 5-7mL/kg of body weight. if no urine or has dark urine after 2 hours, drink additional 3-5mL/kg body weight 2 hours before exercise.
What is the ACSM pre-exercise hydration recommendation?
Because muscle mass is DIRECTLY proportional to metabolic rate
Why do strength athletes have high caloric needs to MAINTAIN body weight?
amount of time depends on the type of food (carbs, then protein then fats). For the typical adult, 10% of food will pass from stomach to SI in 1 hour, 40% in 2 hours, and 90% in 4 hours.
What is the timeline for GASTRIC EMPTYING and what does it depend on?
mental and physical fatigue, irritability, mood disturbances, poor recovery, increased risk of injury, bloating, GI distress, weight gain, lethargy
What are some of the DRAWBACKS of CARB LOADING although it may benefit athletic performance during a prolonged endurance session?
1.5L of fluid per 1kg of body weight LOST
What is the amount of water that should be consumed if an athlete who lost >7% body weight needs quick rehydration?
glycogen and creatine resynthesis (rapidly within 30 seconds - 1 minute) and protein repair and synthesis
what are the major goals of nutritional recovery for power athletes