01:377:370 Lecture Notes - Lecture 4: Whole Food, Glycogen, Circulatory System

• School: Rutgers University
• Department: Exercise Scienc
• Course: 01:377:370
• Professor: Professor Pellegrino

Document Summary

Not always listed from most to least common in food. Do not have to list an ingredient if already written somewhere else on label. At least 2 cups of fruit, 2. 5 cups of vegetables/day. Half of all grains should be whole grains. Whole foods given preference over processed foods. Rest: 10% protein, 50% fatty acids, 40% carbs, 10% protein, 65% fatty acids, 35% carbs, 10% proteins, 20% fatty acids, 70% carbs. Amount of energy in depends on amount of energy out. Extreme energy requirements: most active people need an extra 500-1000 cal/day, most athletes need at least double that, tour de france- 6500-11,000 kcal, ultra-endurance running- 8,600-13,770 kcal, extreme ultra-endurance sports- 8,500 kcal. Energy requirements vary depending upon the training: volume/duration, frequency, intensity: glycogen repletion takes at least 20 hours, full replenishment following exhaustive exercise takes about 36 hours, recommended intake of protein for athletes. Power/strength speed > endurance athletes: use of protein during exercise.