1
Q
Mitochondrial proteins
A
Energy producing proteins
2
Q
Myofibrillar proteins
A
Force producing
3
Q
10g of protein ( animal foods )
A
2 small eggs 30 g (1.5 slices) reduced fat cheese 70 g cottage cheese 1 cup low fat milk 35 g lean beef, lamb or pork 40g lean chicken 50g fish 200g reduces fat yoghurt 150g light fromage frais
4
Q
10g of protein ( plant foods )
A
4 slices (120g) wholemeal bread 3 cups ( 90g) wholegrain cereal 2 cups (330g) cooked pasta 3 cups (400g) cooked rice 3/4 cups (150) lentils or kidney beans 200g baked beans 120 g tofu 60g nuts 300 ml soy milk 100g soy meat
5
Q
CHO recommendations for performance before exercise
A
< 45 min - 1 g/kg
1-5 hrs - 1.5-2 g/kg
3*hrs - 2 g/kg ( CHI loading regimen
- finish 90 mins before exercise
6
Q
Peak bone mass by 20yrs
How much ca?
A
1500g
