Term
| Water (Fluid Rehydration) |
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Definition
| makes up 65-70% of our body weight, 90% of our blood, & 75% of our muscle tissue; water is essential for body function because it helps transport molecules within our bodies, plays a key role in preventing fatigue, & produces thermal regulation via evaporative cooling (sweat). |
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Term
| Fluid Rehydration Beverages |
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Definition
| must be tasty so people want to drink them and inadvertently be rehydrated, must be absorbed quickly to maintain blood volume for cardiovascular function, cell function, & thermoregulation (sweat), must have nutrients that can be used for energy - esp for aerobic exercise. |
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Term
| Optimal Solution Concentration |
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Definition
| no difference exists b/w the digestibility of water and that of a 5-8% solution; same amount of time to absorb into blood. Water is thus adequate for exercise lasting < 1 hr. |
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Term
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Definition
| 3.5-5 g/kg body weight is optimal for people training; linear relationship exists b/w carbs in diet, muscle glycogen stores, & endurance time to exhaustion. High-fat diet ensures glycogen stores are maintained, allowing for longer exercise periods and better performance. |
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Term
| Carbohydrate Loading/Glycogen Supercompensation |
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Definition
| combination of a glycogen depleting bout of exercise plus a high-carb diet for 1-3 days that produces a "packing" of muscle glycogen i.e. endurance atheletes use carb loading for competitions cuz it increases muscle glycogen EVEN MORE than a high-carb diet alone. |
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Term
| Protein Requirements: Athletes |
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Definition
| carbohydrate ingestion is essential for optimal muscle protein conservation; an individual in training must maintain adequate levels of protein intake. |
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Term
| Protein & Strength Exercise |
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Definition
| while the optimal amount is unknown, one must intake LOTS of protein to maintain muscle growth during strength training; high protein intake (3.3 g/kg) resulted in greater gains in muscle mass. |
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Term
| Peri-Excess Protein & Carb Supplementation |
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Definition
| one should drink a protein supplement beverage after completing a training session as it aids the body in the recovery process, stimulating glucose/amino acid uptake, glycogen synthesis, protein synthesis, muscle tissue growth and recovery. |
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Term
| Percentage of Dietary Recommendation |
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Definition
| offering a percentage is meaningless if one does not know the total amounts of each nutrient since the percentage tells you the amount relative to the other nutrients. |
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Term
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Definition
| many of the fad diets popular in America today (Zone, South Beach, Atkin's) are simply unhealthy eating plans; many praise insufficient carbohydrate and low protein intake - simply NOT healthy! |
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Term
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Definition
| adding protein to carbohydrates increases insulin secretion, tops off glycogen stores, decreases fat oxidation, but still allows daily high-intensity training. |
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