Which macronutrients are sources of energy for the body?
- Carbohydrates
- Fats
- Proteins
What is the body’s direct energy source?
ATP
What are the three energy systems?
- Phosphagen system
- Anaerobic energy system
- Aerobic energy system
What are the following for the phosphagen energy system?
Complexity:
Maximal ATP production rate:
Capacity to make ATP:
Lag time to increased ATP production:
Complexity: low; one-step process
Maximal ATP production rate: very fast
Capacity to make ATP: very limited
Lag time to increased ATP production: none; instantaneous
What are the following for the anaerobic energy system?
Complexity:
Maximal ATP production rate:
Capacity to make ATP:
Lag time to increased ATP production:
Complexity: moderate; 12-step process
Maximal ATP production rate: fast; a close second to phosphagen
Capacity to make ATP: limited
Lag time to increased ATP production: seconds
What are the following for the aerobic energy system?
Complexity:
Maximal ATP production rate:
Capacity to make ATP:
Lag time to increased ATP production:
Complexity: very high; many processes and steps
Maximal ATP production rate: very slow
Capacity to make ATP: unlimited
Lag time to increased ATP production: minutes
What is the sequence of aerobic metabolic pathways that metabolizes carbohydrates for energy?
- Glycolysis
- Citric acid cycle
- Electron transport chain
What is the sequence of aerobic metabolic pathways that metabolizes fats for energy?
- Beta-oxidation
- Citric acid cycle
- Electron transport chain
What is the sequence of aerobic metabolic pathways that metabolizes proteins for energy?
- Deamination
- Citric acid cycle
- Electron transport chain
During short bursts of intense activity, the ___ is the main energy system.
phosphagen system
During longer-lasting sprint activities of lower intensity, the main supplier is the ___ with help from the other energy systems.
anaerobic system
During long-lasting activities of low intensity, the main supplier becomes the ___ with minimal help from the other energy systems.
aerobic system
During longer-lasting activities of even lower intensity, the main supplier becomes the ___ system with help from the ___ system.
main supplier becomes the aerobic system with help from the anaerobic system
During endurance exercise, it is recommended to have ___ grams of carbohydrates per hour.
30-60 grams/hour
Immediately after endurance exercise, it is recommended to have ___.
Within 1 to 2 hours post-exercise, it is recommended to have ___.
Immediately: 200-300 calorie snack
1-2 hours later: larger meal
Endurance athletes exercising 1-3 hours per day should have ___ g/kg body weight of carbohydrates daily.
6-10 g/kg
Ultra-endurance athletes exercising >4-5 hours per day should have ___ g/kg body weight of carbohydrates daily.
8-12 g/kg
For athletes, carbohydrates should amount to ___% of total daily calories.
50-65%
For athletes, macronutrient balance should be ___.
maintained
An athlete should taper training ___ prior to their event.
6-7 days
While tapering training before their event, an athlete should gradually increase carbohydrate intake to ___% of total calories.
65-70%
While tapering training before their event and gradually increasing carbohydrate intake, total ___ consumption should decrease.
calorie, fiber, and fat
For shorter duration carbohydrate loading, an athlete can taper training and begin gradually increasing carbohydrate intake ___ prior to their event.
3-4 days
What is the current recommendation for precomputation carbohydrate ingestion?
1-4g carbohydrates/kg bodyweight in the 1-4 hours prior to exercise
