10 Questions
What is the primary function of a pre-workout meal?
To prevent fatigue, dizziness, and fainting
How long does it take to refill muscle glycogen stores?
24 hours
What determines the amount of carbohydrates you should eat before training?
Body weight, type of exercise, and duration of exercise
How many grams of carbohydrates should a 70 kg person aim to eat for a workout lasting less than 2 hours?
70 g
What is the recommended timing of a pre-workout meal?
2-4 hours before exercise
What is the consequence of mild dehydration during exercise?
Early fatigue and decreased performance
What is the recommended daily carbohydrate intake for a 70 kg person?
280-350 g
What type of meal is recommended to eat 3 hours before exercise?
Low-fat, high-carbohydrate meal
Why is it important to ensure proper hydration before training?
To prevent dehydration during exercise
How many calories should a person eat for a longer workout or endurance event?
600-800 calories
Study Notes
Basal Metabolic Rate (BMR)
- BMR is the number of calories burned at rest to maintain basic bodily functions
- Accounts for 60-75% of daily calories burned
- Influenced by age, nutrition, and activities
- Men have a higher BMR than women
- BMR calculation: 22 calories/kg body weight for women, 24 calories/kg body weight for men
Physical Activity Level (PAL)
- Measures the ratio of daily energy expenditure to BMR
- PAL values: 1.2 (sedentary), 1.3 (fairly active), 1.4 (moderately active), 1.5 (active), 1.7 (very active)
- Used to calculate daily calorie needs
Daily Calorie Needs
- Calculated by multiplying BMR by PAL
- Provides an estimate of daily calorie requirements to maintain weight
Carbohydrates
- Composed of carbon, hydrogen, and oxygen
- Found in grains, fruits, vegetables, sugars, starches, and cellulose
- Important fuel for exercise and energy release
- Stored as glycogen in the liver and muscles
- Daily intake guidelines: 5-7 g/kg body weight for moderate duration/low intensity training, 7-10 g/kg body weight for moderate-heavy endurance training, and 10 g/kg body weight for high-intensity training
Protein
- Found in both plant and animal sources
- Provides amino acids for building and repairing tissues
- Used for making enzymes, hormones, and antibodies
- Important for muscle tissue repair and recovery
- Daily intake guidelines: 1.2-1.7 g/kg body weight for athletes, 0.75 g/kg body weight for sedentary individuals
Fat
- Energy-containing nutrient found in food
- Essential for optimal health
- Stored in adipose tissue and muscle triglycerides
- Provides essential fatty acids, fat-soluble vitamins, and energy for exercise
Vitamins
- Organic compounds found in food
- Necessary for biochemical reactions in the body
- Classified as fat-soluble (vitamins A, D, E, and K) or water-soluble (B vitamins and vitamin C)
Minerals
- Inorganic compounds found in food
- Essential for bodily functions
- Classified as macro minerals (found in large amounts) and micro-minerals (found in smaller amounts)
Pre-Exercise Meal
- Importance of carbohydrate intake before exercise
- Timing of meal: 2-4 hours before exercise
- Amount of carbohydrate intake: 1-2 g/kg body weight depending on exercise duration and intensity
- Avoid eating a big meal before exercise to prevent discomfort and sluggishness
Hydration
- Importance of proper hydration before training to minimize dehydration risk
- Even mild dehydration can result in early fatigue and decreased performance
Learn about Basal Metabolic Rate, the number of calories burned at rest, and how age, nutrition, and activities influence it.
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