EXSC 205 MT2

EXSC 205 MT2 - EXSC 205 Spring 2008 Midterm 2 Study Guide...

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EXSC 205 – Spring 2008 Midterm 2 Study Guide 1. Nutrition and Performance Present US consumption Carbohydrates: 50% (25% starch, 25% sugar) Fat: 35+% Protein: 10-15% Recommended consumption: Carbohydrates: 55-60% but sugar 10% and starch should be primary content Fat: <30% and decrease trans and saturated fat Protein: 10-15% (same) but less animal and more non-animal (ie, nuts) Protein: Recommended Daily Allowance (RDA) 0.8 gm/kg/day If 176 lbs (80 kg), then 64 gm is recommended, that is 256 cal (=64 gm x 4 cal/gm) Quantity vs quality Complete proteins: only from animal foods Eggs are the highest quality, then milk, meat, non-animal (but human milk is best) Cell replacement is protein-based from enzymes and hormones Endurance training: Protein RDA is 1 gm/kg/ day Strength (power, speed) training: Protein RDA is 2 gm/kg/day Anabolic training: build muscle mass 1 lb muscle = 2500 cal (recommended with CHO as extra calories) Anabolic hormone is testosterone To maximize hypertrophy: Eat >1 hour before training Use resistive workout CHO:Protein ratio, 4:1 Whey: from milk (skim milk has cascin, slow to deplete) Vitamins and Minerals Thiamin (B1): RDA is 1.2 mg/kg/day (based on a 2000 cal diet) Sport Nutrition Eating before exercise: the idea is that less blood will be available to muscle groups and lead to glycolysis Conducted 7 max tests (~10 min) with liquid meal, solid meal ~1000 cal: CHO 50%, Fat 35%, Protein 15% 1) control, no food; 2,3) 30 min prior with liquid and solid meal Found no differences between the 7 trials
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Conducted trials on treadmill: 1 hour at 7-8 mph (70% max) 1) control; 2) 30 min prior with liquid; 3) 30 min prior with solid Found no differences again Effects of Carbohydrates Conducted trials on an open-ended treadmill at 70% max 1) carbohydrate diet; 2) mixed diet; 3) fats and protein diet Found that high carb diet is more conducive to exercise F+P diet causes a decrease in the RQ; greater shift to fat metabolism Muscle Glycogen Glycogen is a hydrated fuel found in muscle 1 gm glycogen = 3 gm H 2 O If 200 gm glycogen, then there is also 600 gm H 2 O for a total of 800 gm (~2 lbs) As you exercise you lose glycogen and the water gets added to the water balance Glycogen loading (classical method) 7 days before performance deplete glycogen store Days 1-3: mainly Fat and Protein diet (low CHO) and exhaustive training Days 4-6: mainly CHO diet (80-90% CHO) and reduce intensity of training This is thought to allow muscles to store more glycogen than normal Glycogen loading (revised method) Eliminates the need for e depletion phase Days 1-4: Taper training Days 5-6: Increased CHO diet (and decreased training) Effects of training on glycogen With a diet of CHO 50% and Fat 35% Shows a decrease in glycogen levels each day (pre- and post exercise) With a diet of CHO 65% Shows a steady level of glycogen each day (pre- and post exercise) Post-exercise for glycogen re-synthesis: you should eat right after rather than wait 1-2
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EXSC 205 MT2 - EXSC 205 Spring 2008 Midterm 2 Study Guide...

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