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EXERCISE AND SPORTS NUTRITION
Exercise Basics
Q. Why do/should we exercise?
Q. What is exercise training?
Q. What are the most important concepts in exercise training?
Q. What does exercise intensity mean?
Q. What is the difference between work, strength and power?
Q. What does exercise duration mean?
Q. How does exercise change our body?
Muscle Is Fueled Primarily by Carbohydrates and Fat
Q. What fuels muscle activity?
Q. What is creatine?
Q. How does creatine power skeletal muscle efforts during exercise?
Muscle Cells Are Not All the Same
Q. Are there different types of muscle fibers?
Q. What are the different classes of muscle cells?
Q. What are Type I muscle cells?
Q. What are Type II muscle cells?
Q. How does the brain know which type of muscle cells to use for different sports?
Q. How does recruiting different muscle fibers relate to performance?
Q. Do successful athletes have an imbalance of muscle fiber type?
Q. Are athletes born or developed?
Q. Can training allow muscle fibers to change type?
RESISTANCE TRAINING IS HARD WORK
Resistance Exercise and Training
Q. What are the benefits of resistance exercise?
Q. What are options for resistance exercise?
Q. How does weight lifting increase muscle mass?
Q. How do you know how much resistance to use to promote muscle development?
Q. Should you increase resistance over time?
Q. How much rest do you need in between sets within the same workouts?
Q. How much rest do you need between workouts?
Q. What does it take for muscle to recover and repair after a workout?
Q. Does our energy expenditure increase due to weight training?
Q. How much energy should be eaten to make the body more lean and muscular?
Protein, Amino Acids and Resistance Training
Q. How much protein is needed during weight training?
Q. Is the timing of protein consumption important to developing muscle size and strength?
Q. Are certain proteins better than others for building muscle size and strength?
Nutrition Supplements for Strength and Muscle Building
Q. What are the most prominent supplements touted to increase muscle strength and development?
Q. Can creatine supplementation enhance muscle and strength development?
Q. Can arginine and lysine increase growth hormone levels?
Q. Can arginine increase nitric oxide and enhance blood delivery to working muscle?
Q. Can ornitine or OKG enhance muscle mass?
Q. Can glutamine slow muscle breakdown?
Q. Can HMB (beta-hydroxy beta-methylbutyrate) improve muscle development?
Q. Can beta-alanine improve performance?
Q. Can carnitine help people burn more fat to become leaner and more muscular?
Q. Can chromium and chromium picolinate increase muscle development?
Q. Can vanadium and vanadyl sulfate led to muscle mass gains?
Q. Can boron raise testosterone levels?
Q. Can DHEA and androstenedione enhance testosterone levels?
Q. Can inosine enhance strength and mass development?
AEROBIC EXERCISE IS GOOD FOR YOUR HEART AND METABOLISM
Aerobic (Cardiovascular) Exercise and Training
Q. What is aerobic (cardiovascular) exercise?
Q. What are the training adaptations occur from aerobic exercise?
Q. Which type of muscle fibers are used in aerobic exercise?
Fat and Carbohydrate are the Principal Fuel of Aerobic Exercise
Q. What factors determine what muscle uses for fuel during aerobic exercise?
Q. What neurotransmitter and hormones are involved in aerobic exercise fuel use?
Q. What is the relative breakdown of fuel during aerobic exercise?
Q. How do we burn the most fat during cardiovascular exercise?
Q. Is more fat burned as exercise is extended?
Q. What causes muscle exhaustion in endurance activities?
Q. Can diet affect the onset of exhaustion?
Q. What is carbo-loading?
Q. How do you carbo-load?
Protein Needs are Increased for Endurance Athletes
Q. Do we use body protein for energy during endurance exercise?
Q. What are protein recommendations for endurance athletes?
Q. Do endurance athletes need a protein supplement?
Q. Can fat loading improve aerobic performance?
Several Supplements Target Endurance Athletes
Q. Can caffeine enhance endurance performance?
Q. Can glycerol support better hydration for athletes?
Q. Should endurance athletes use antioxidants supplements?
Q. Can endurance performance be improved with Coenzyme?
Q. Can lipoic acid enhance performance?
Q. Can Medium-Chain Triglycerides (MCTs) increase performance?
Q. Should choline be supplemented to enhance performance?
SPORT DRINKS ARE LIQUID PERFORMANCE
Q. What is sweat?
Q. What is the composition of sport drinks?
Q. How does the carbohydrate in sport drink help sustain performance?
Q. Who would benefit from a sport drink?
Q. Can fortified water/fitness water help performance? |
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