1. Prezi slide 6

How to calculate athlete calorie consumption?

2. 500g

3. 400g in muscle; 95g liver

4. There are 90-95g of glycogen in the liver. 1g of glucose per minute, almost the same rate at which  the liver provides the blood with glycogen. Therefore, in 90 minutes, both glucose and glycogen  levels will be low.

5. Endurance: 8-10g Anaerobic: 6-8g (AMDR 45-65%CHO)

6. How to calculate athlete calorie consumption

220lbs=100kg

20% BF

80% FFM (fat free mass)

Activity factor 1.9

(Kg of FFM) * 21.6 + 370 = RMR (resting metabolic rate)

4000 calories 680 cals of protein 2200 cals of carbohydrates 1120 cals of fat

Nutrients

Protein

1.4g/kg/bw endurance

1.7g/kg/bw anaerobic

Carbohydrate

6-10g/kg/bw or 45-65%

Varies

Fat

Not less than 20%

7. Gym:49.8/44 FP:44.9/43.9 Row:54.2/55.8 WL:40.3 Run: 48/49 Swim:50.3/49.3 Tri:66.2/59.2 8. 40

What is Tryptophan?

9. Less energy expenditure when performing

10. It helps circulate white blood cells after exhaustive exercise

11. Weight maintenance

Nutrient dense diet

At lest 3 meals per day with carbs and protein

Carbs and protein after workout, then 2 hours later, largest meal of the day

Weight loss

Decrease calories by 500 but not below 1200 cals

Eat breakfast

Avoid sugar and processed carbs

Fasted workouts may be beneficial

Water and whey protein during workout may be sufficient

Plant-based diet

Weight gain

Add muscle weight, avoid fat weight

Add 500 calories

Increase calories from quality sources

Combination of carbs and proteins every 3 hours

Starchy vegetables

Potatoes

6-8g kgbw of carbs

Protein shouldn't be increased

8-10 reps high-volume workout

Hyponatremia lowers sodium levels and is caused by overhydration.

12. Central Fatigue Theory

BCAAs compete with Tryptophan

BCAAs

Dopamine into the brain

Leads to more activity

Get pulled away during exercise

Used to make sugar in the liver

Tryptophan

Serotonin and melatonin into the brain

Leads to less activity

13. Powerade has 8% GES; it has more than 1 type of exogenous monosaccharides, which increases  rate of oxidation and performance; it also contains sucrose (HFCS), which may be good for  exogenous forms of carbohydrates; oral receptors detect carbs and send the signal to the brain,  which stimulate the reward centersDon't forget about the age old question of total cost can be divided into two types of costs

14. Prezi slide 17

15. Consume 0.5-1g of protein per kgbw before, during, and after training 16. Pre competition meal

Ideally 3-4 hours before

Stress reduces digestion (excitement)

Takes blood away from muscles to digestive track

Should not include

Fat, fiber, spices, and sauces since they are harder to digest

Mainly carbs and protein

Carbs

1.5g kgbw

Protein

0.2-0.5g kgbw

Drink 2.5 cups (~20 oz) of water 2.5 hours before training

Fills the stomach with fluid

1.5 cups if not urinating or urine is of strong color

Consume 1 cup every 15 minutes during exercise

Don't overdrink

Hyponatremia

Lowers sodium levels

17. Fruit smoothie with whey protein

Soy yogurt with blueberries, bananas, strawberries

2 hours after

400-500 calories 3:1 carbohydrates and protein

18. Effective recovery: protein intake

19. Glutamine

Nonessential amino acid

Helps in "protein balance"

Marker of protein balance

Low levels of glutamine

Negative nitrogen balance

Whey, soy, and casein, as well as chocolate milk can boost levels

20. Liver

90-95g glycogen

This sugar goes to the blood and then to the If you want to learn more check out my egsc

Muscles

CNS

Most important

Cortisol

Positive

Immune suppressant

Lowers inflammation

Negative

Catabolic

Breaks down tissue to form  If you want to learn more check out penn state physics 211

glucogeogenic precursors (BCAAs)

Liver glucose output

Negative nitrogen balance

21. TDEE/240=1cup of water per day

Consume 1 cup every 15 minutes during exercise

Don't overdrink

Hyponatremia

Lowers sodium levels

Drink 2.5 cups (~20 oz) of water 2.5 hours before training

Fills the stomach with fluid

1.5 cups if not urinating or urine is of strong color

22. PRE-Wt 180lbs

Measure on fluid intake 20oz 2HR

Post –wt 60oz/120m = 0.5min = 15min/7-8oz

40oz+20oz

60oz

1lbs loss = 20oz

23. Hyponatremia lowers sodium levels and is caused by overhydration

24. Carbo-loading

Not of value if event is under 90 minutes

Deplete carbs and exercise for 3 days

Lower glycogen

Weight loss

Rest and consume large amounts of carbohydrates and for 3 days

On day 7 there will be a 200-300% increased storage of glycogen, prolonging exhaustion  time by 200-300% We also discuss several other topics like pols 100 unl

1 day method: 3 minutes of high intensity sprints, consume 12g of carbs per kgbw for the next 24 hours is  similar to the taper method

25. Nothing added after slaughter

26. Cage free

 No use of cages, no regulations, outside access (ambiguous)

Free range

 Does not specify space or time spent by hens outside

 Ex. Pastured Eggs  

Pasture-raised

 Direct from farmer to consumer

 Hens are free to roam

27. Grass-fed

More omega 3s  

Antioxidants  

Different type of saturated fat not related to heart disease  

Can actually lower bad cholesterol  

No real value since dead grass could be used in order to qualify  

CLA

Cardio-protective, anti-carcinogenic  

Grass-finished

 Raised on grass

Pasture raised beef

 Grass finished and free to roam

28. Pasture-fed meat has 800 more times beta carotene than grain-fed meat 29. Egg yolks are rich in vitamins A,D,E,K and contain lecitin 30. 1.5/7.7 omega 3 is more oxidable  

31. Not at all, it means nothing

32. Bran, endosperm, germ

33. Government subsidies

34. Environmental factors, genetics (epigenetics)

35. Dietary Elimination Technique

Idiopathic condition

no root cause

eliminate gluten, wheat, dairy for at least 4 weeks

60%-80% of cases have eliminated symptoms

36. Celiac disease  Don't forget about the age old question of usc chem

Positive for anti-gluten inflammatory disorder Don't forget about the age old question of joseph chen purdue

Gluten sensitivity  

 Immune reaction

 Malabsorption  

37. Patients have already eliminated gluten from their diets 38. Soy intake does not affect male testosterone

39. Soy may decrease breast cancer risk

40. Soy prevents iodine absorption

41. Not all soy is healthy  

At least 90% genetically modified  

Anti-nutrients  

Prevents absorption of iodine

Soymilk and tofu are not fermented and are not organic  

42. Fermented and organic: they have more nutrients and health benefits 43. Grass-fed  

More omega 3s  

Antioxidants  

Different type of saturated fat not related to heart disease  

Can actually lower bad cholesterol  

No real value since dead grass could be used in order to qualify  CLA  

Cardio-protective, anti-carcinogenic  

44. Pastured raised

Best quality  

Eggs from hens outside getting vitamin D from the sun  

Natural conditions  

800 times more ß-carotene