NUTR 546 Lecture Notes - Lecture 6: Pepperidge Farm, Marinara Sauce, Raisin Bran
Document Summary
5 am wake-up- 1 plain bagel from panera (58/10/1. 5) + 1 t welch"s grape jelly (13/0/0) [< 1 hour before exercise, about 1 g/kg]= 71 g cho. [more research needed]= 10 g pro (incomplete protein source) [limit fat to encourage gastric emptying before activity]= 1. 5 g fat. 8:00 am- 1. 5 c kellogg"s raisin bran (69/7. 5/1. 5), 1 c skim milk (13/8/0), 1 hard boiled egg (0. 6/6. 3/5. 3) [1st hour after exercise, 1. 2 g/kg]= 83 g cho. [10-25 g high quality within 1-2 hrs or 0. 3 g/kg]= 22 g pro (14g- whey/casein/egg. [limit fat to encourage gastric emptying to promote glycogen resynthesis]= 7 g fat. 10:00 am- powerbar (oatmeal raisin harvest) (43/9/5), 1 large apple (31. 8/0. 6/0. 4), and 1. [2 hours after exercise, 1 g/kg every 2 hrs after for 4-6 hrs] = 76 g cho. [2 hrs after, close to "anabolic window" 10-20 g high quality]=18 g pro (8g casein) 12:30 pm- chipotle burrito- soft flour tortilla (46/7/10) 4 oz.
