Chapter 12- Nutrition for Resistance Training Flashcards
What are the main purposes for a pre-exercise meal before Resistance training?
to hydrate, top off glycogen stores, and decrease hunger pains
What does hypohydration do during resistance training?
decreases strength, power, and high-intensity endurance performance while increasing catabolic hormones, decreasing anabolic hormones, and altering metabolism
the state of dehydration is a stimulus for what?
to not build more muscle
What are the primary sources of fuel during resistance training?
glycogen stores and circulating blood glucose
Consuming carbs before training does what?
helps support immune and central nervous system functioning, might decrease muscular fatigue, particularly in slow-twitch fibers and improve performance
Protein or essential amino acids consumed prior to resistance training will do what?
stimulate muscle protein synthesis (go into building mode)
What should you consume immediately after resistance training if you have to train again within several hours?
Carbohydrates
What does it take to lead to improvements in strength and hypertrophy?
muscle protein synthesis must be greater than breakdown
What are the 3 important factors when it comes to muscle building?
Type of protein, amount of protein, and when you take it
What is the key amino acid?
leucine, pay attention to leucine content
When looking for types of protein what should you pick?
pick based off of leucine content and one that is digested and absorbed fairly quickly
Rank the types of protein based on speed of digestion
whey, soy, and casein
When you should consume protein after exercise?
resistance training can increase muscle sensitivity to amino acids for up to 48 hours after activity
How much leucine should you aim for?
younger adults need approximately 2-3 grams (.25-.3 g/kg), which can be achieved by consuming 20-25 grams of high-quality protein
What are important factors that can influence muscle loss when dieting?
overall calorie deficit and speed of weight loss
IF caloric deficit is too large…
protein alone cannot prevent the loss of skeletal muscle mass
What are key points individuals on the ketogenic diet make?
suggest that an increased reliance on body fat for fuel will lead to overall fat loss, fewer hunger pangs, and decrease in mental and physical fatigue while minimizing likelihood of gastric distress
What is required for the body to go into a state of nutritional ketosis?
It takes at least 7 days to reach this and 3-4 weeks to fully adapt to relying on ketones to fuel exercise, carb intake must be low
T/F: ketones generate more ATP than glucose
True
Is the ketogenic diet ideal for resistance training?
Probably not because many of the signaling modules needed for muscle hypertrophy are reduced on a ketogenic diet, and protein intake must also stay low in order to maintain ketosis
What should people on a ketogenic diet consumer?
a multivitamin and fiber supplement and plenty of fluids
Important micronutrients for muscle functioning
magnesium, vitamin D, and zinc
Magnesium deficiency can cause what?
muscle cramping, muscular twitching or spasms, muscular fatigue, numbness, tingling
Low levels of zinc can lead to what?
declines in muscle strength and power output
Correcting a zinc deficiency can improve what?
muscle strength
T/F: vitamin D supplementation has an effect on muscle mass or power
false, it only has a small positive effect on muscle strength
