Essentials of Nutrition for Sports
Amino acids are absorbed from the small intestine. Water, Vitamins, and Minerals Water, vitamins, and minerals are absorbed in t ...
within seconds in the mouth, and that glucose gets into the blood stream quickly. Fructose Slower Not all sugars travel as quick ...
Energy Sources at Various Exercise Levels Energy for exercising muscle comes from carbohydrate, fat, and protein. Carbohydrate m ...
arms are exercising. At similar higher VO 2 max levels of exercise, arm exercise uses relatively more carbohydrate than leg exer ...
with a two-hour high-intensity ride: 3,000 total calories—2,000 calories for the activity and 1,000 calories for basal metabolis ...
The body re-forms a complex carbohydrate for energy storage called glycogen. Glycogen is the critical fuel for performance in th ...
Aerobic Endurance Athletes’ Diet Why High Carbohydrate? Macronutrient Mix & Carbohydrate Key Points •^ Healthy diets are 60% ...
Fat requires relatively more oxygen to burn than carbohydrate. Although fat contributes to energy production during exercise, ca ...
An athlete with 100% of normal muscle glycogen might be able to exercise at 75% of VO max for 80 minutes. With 75% of normal 2 m ...
If only 40% of her calories consumed that day come from carbohydrate, full glycogen replacement cannot be achieved. More Carbohy ...
I partially agree. However, insu lin also increases the formation of glycogen. Moreover, not all carbohydrate causes a rapid ris ...
Beverages do not usually have more calories than this because solutions of higher concentration are difficult to digest. More co ...
Food manufacturing processes can create intermediate length carbohydrate molecules much shorter than the thousands of sugars in ...
Cost You can make you own great solution inexpensively. You can purchase a wide variety of pure maltodextrin products in 50-poun ...
If I am planning on taking in only one 16-ounce waterbottle per hour, and no snacks, I mix one cup of maltodextrin in a 16-ounce ...
Protein Protein Key Points •^ Aim to ingest 10% to 20% of calories from protein. The upper end of the range is for aerobic endur ...
No studies have shown that more than 2 grams per kilogram, or 1 gram per pound, is of value. Sources Food Meat, poultry, fish, d ...
Essential vs. Nonessential Amino Acids The building blocks of human proteins are 22 amino acids. These may come from both animal ...
Plant Protein Plant sources of protein (grains, legumes, nuts, and seeds) are generally deficient in one or more essential amino ...
Partially Complete Protein Example Proteins of most cereal grains are low in lysine. If the lysine content of a whole-wheat flou ...
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