Midterm 2 Review Outline1

Midterm 2 Review Outline1 - Midterm 2 Review Outline: 1....

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Midterm 2 Review Outline: 1. Nutrition and Performance -vitamins and mineral=non-caloric foods o CHO and exercise= o Normal US diet 50% CHO—need to up to around 65% CHO when training consectutively o Glycogen loading=packs 5g (1.7g normal) glycogen/100 g muscle Classic=2-stage process 1. Depletion-days 1-4=low CHO (60-100g), high protein/lipid; hard workouts (90 min, intense aerobic) 2. CHO loading-days 5-7=high CHO (90%)(400-700g), normal protein; moderate workout Revised= 1. Day 1-3= train at 75% VO2 max for 1.5 hours and taper following days; CHO=50% cal 2. Day 4-6=increase CHO to 70% cal o Glycogen and training= Normal adults should consume 45-65% cal from CHO Heavy multiple days CHO=65% o Glyc ogen resynthesis=. .? pg 41 when working out consecutively--in order to maximize must eat within 30 min of activity and high glycemic index o When to eat Takes 1-2 days to reach new energy equilibrium when modifying food intake Precompetition meal=CHO rich 3-4 hours prior 150-300 gm CHO Avoid high fat/protein Prior to workout Low-glycemic CHO >30 min before Want to maintain normal plasma insulin levels o Glycemic index=change in blood sugar after eating CHO Index of X indicates that eating 50g of that food raises blood glucose concentrations to levels that reach X% compared to 50g glucose High-30-60 gms? high-sucrose, glucose, white; low-milk, fructose, legumes o Glycogen levels in muscle and liver Liver stores approx 100g (400 cal) Muscle stores approx 400g (1600 cal)
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Total body stores= kg x 15 CHO replenishes glycogen in liver/muscles 60-70% CHO provides adequate reserves High intensity, aerobic exercise depletes glycogen by 55% in first hour and almost 100% by second hour Takes about 20 hours to restore after depletion-approx 5%/hour o Net kcal per gm of: o Protein=4.0 o CHO=4.0 45-65% of cal o Lipid=9.0 20-35% of cal o Protein RDA vs. athletic requirements= o Replaces cells and enzymes because exercise is catabolic o RDA (adults)=.8gm/kg/day; adolescents= .9 4 calories/gm protein o 1-2 g/kg for endurance type athletes because of catabolic (break down fuel) effect of exercising o 1.2-1.8g/kg for athletes who train intensily o anabolic training (build up)=can’t have just protein or it will be used as fuel need a balance-protein, energy, muscle breakdown, anabolic hormone(testosterone) for every lb of muscle you need 2500cal for maximal increase in muscle size: CHO 3 or 4 to Protein 1 CHO should be sugar to help stimulate insulin and help protein get into blood o Eating prior to exercise, negative effects= 2. Drugs and performance o Ergolytic-suppresses work o Ero means work, genic means health o “Ideal” study-double blind, placebo controlled-neither subject nor scientists know which one is placebo o Anabol, Amphet, Diuretics, Narcotics=4 most abused o Anabolic drugs=builds muscle and FFM o Steroids= Androgenic
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This note was uploaded on 09/28/2009 for the course EXSC 205 taught by Professor Girandola during the Spring '08 term at USC.

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Midterm 2 Review Outline1 - Midterm 2 Review Outline: 1....

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