USE N231+review+exam+4-15_p.m.

USE N231+review+exam+4-15_p.m. - N231 Human Nutrition...

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N231 – Human Nutrition Review Sheet for exam 4 I. Sport nutrition (ATP, CO, CHO, FAT, PROTEIN) A. Meals after & before competition Eat Breakfast!! Pre-exercise meal (~3hrs prior to exercise) Carbohydrate rich, palatable, and well-tolerated Fruits are a great addition to pre-exercise meal B. During Exercise when lasting > 1hr Allows one to exercise longer and sprint at the end of practice Sports Drinks C. Recovery – within 30 mins after working out Eat carbohydrates and protein D. Exercise & fuel use Carbs are 50%, Fats 40%, Protein 10% of fuel use USUALLY. Depends on intensity of workout, length, and how trained you are. E. Impact of training on energy use Body starts pumping more blood, better oxygen circulation, muscle require less glucose and therefore use more fat, etc. II. Water: A. Recommendation: 1-1.5 mL per kcal ( 3.7 L for men, 2.7 L for women) B. Soft/hard water: a. Soft: Fortified with: Only sodium: no soap precipitation o Good for washing clothes b. Hard: Fortified with magnesium & chloride: soap precipitates C. Regulation of body fluids: controlled by cells that direct major minerals Mineral salts become cations/anions(electrolytes) Extracellular: Na+, Cl- Intracellular: K+, Mg+2, HPO4-, So4- Proteins (-) also help
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