Kyle Anderson

The integration and application of scientifically based nutrition and exercise physiology principles that support and enhance training, performance, and recovery.

Ability to perform work

Adenosine triphosphate (ATP): A Chemical compound that provides most of the energy to cells

4 kcal/ gram

BEFORE: Either 1 gram per kilogram, 1 hour before exercise, or 2 grams per kilogram if eating 2 hours before exercise. DURING: grams per hour of exercise to help spare muslce glycogen, maintain blood glucose concentrations, and delay fatigue. AFTER: Highest rate of muscle glycogen synthesis when 1.5 grams per kilogram one hour after exercise

Amino Acids linked together which are critical in many body functions and skeletal muscle tissue. 4 kcals/gram

Recommended Daily Intake Level of ActivityRecommended Daily Protein Intake Sedentary0.8g/kg Recreational1.0g/kg Endurance g/kg Ultra endurance g/kg Strength g/kg

Anabolic Window 1-2 hours after exercise g of high quality protein

9 kcals/gram Body’s long term energy storage site. Most fats in food are in the form of triglycerides

Triglycerides found in food contain a combination of…

Omega-3 Offset the adverse effects of acute inflammation & chronic immune dysfunction

1.5g/kg daily Important fuel source for energy production at rest and for aerobic exercise.

Water provides the aqueous medium for chemical reactions with in cells, transports substances throughout the body, and maintains body temperature Our bodies are approximately 60% water.