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Sports Nutrition > Chapter 7: Nutrient Timing > Flashcards

Chapter 7: Nutrient Timing Flashcards

1
Q

MPS rates increase _ % when protein and carbs are ingested _ hours after resistance training

A

400%

1 and 3 hours

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2
Q

Difference btwn rates of MPS and muscle protein breakdown determines _

A

NPB net protein balance

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3
Q

_ and _ provide a greater synergistic effect on MPS and NPB than either alone

MPS rates increase up to_

A

Protein and carbohydrate

400%

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4
Q

Rate limiting step of MPS

A

Translation initiation

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5
Q

_ and _ stimulate MPS independently by activation of _

A

EAAs and BCAAs

mTOR

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6
Q

Consumption of whey immediately after resistance exercise AND anaerobic training results in greater phosphorylation of

Phosphorylation remains increased for _

A

mTOR

1 to 48 hours

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7
Q

Greater mTOR signaling results in

A

Greater muscle hypertrophy

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8
Q

Can induce MPS when acted on by a supplement, anabolic, causes growth

Carcinogenic

Resveratrol inhibits this
Resveratrol inhibits muscle growth and preservation

A

mTOR

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9
Q

_ influences the activation of MPS during exercise

A

Muscle glycogen availability

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10
Q

Muscle is responsive to protein feeding for at least _ hours after exercise

A

24 hours

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11
Q

Post workout MPS peaks within _ hours and remain elevated for _ hours

A

Within 3 hours

24-48 hours

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12
Q

Peak increase in translation initiation of MPS is _ after exercise

A

30-60 minutes

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13
Q

Rapid increase in_ immediately after exercise is more effective for a high rate ofMPS than small sustained doses

_ dose is affective at stimulating MPS

A

Amino acids

20-30 grams high biological protein

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14
Q

_ and _ have best EAA and leucine profile

A

Whey protein hydrolysates and isolates

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15
Q

Supplementation with _ pre-during-post exercise can lower:

Exercised induced cortisol responses
Reduce muscle breakdown
Promote muscle glycogen synthesis

A

Carbohydrate

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16
Q

Carb recommendation in the hour before and the hours after resistance exercise

A

1 g/kg/

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17
Q

Recommended carb AND protein intake to benefit performance and glycogen synthesis

A

Carb .8g/kg

Protein .4 g/kg

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18
Q

Strategies focused on euhydration and carb availability best for _ exercise

A

Endurance

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19
Q

Carb loading produce uncle glycogen levels _ normal values

A

Two-fold

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20
Q

Carb loading NO depletion phase

Rest:
Carb intake:

A

24-36 hours rest

10g/kg/day

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21
Q

Endurance events benefited but carb loading:

A

Time trials

Where critically low glycogen levels occur

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22
Q

Carbs benefit performance :

Minutes before

Hours before

A

75 minutes before

6 hours before

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23
Q

Carbs can promote glycogen resynthesis during _

A

Low-intensity periods

24
Q

Rate limiting step in oxidization of ingested carbs

A

Intestinal absorption - limits intestinal absorption

25
Q

Sodium dependent glucose transporters:

Fructose via _
Glucose via _

A

Fructose via GLUT5

Glucose via SGLT1

26
Q

When glycogen stores are depleted; carb oxidation occurs at _ g/hr, when _ and _ are ingested 2:1

A

80-90g/hr

Glucose and fructose

27
Q

_ promote greater oxidation efficiency, deliver high rates of carbs performance benefits compared to glucose alone

Examples:

A

Multiple transporter carbs

Fluids, gels and bars

28
Q

Carb recommendations per hour for ultra endurance

A

90 g/hr

29
Q

1 liter loss of fluid =

A

2.2 lbs of body mass

30
Q

Fluid can take up to _ from time of ingestion to become physiologically useful

A

60 minutes

31
Q

Consuming _ can increase muscle glycogen utilization, improve performance and promote body fluid balance

A

Carb electrolyte solutions

32
Q

Post exercise intake of _ report highest rates of glycogen synthesis

Combine _ and _ to maximize glycogen stores

A

1.2g/hr

Carb and protein

33
Q

Carb to protein ratio for refueling

A

4:1

34
Q

Combo that promotes highest glycogen synthesis rates

A

Carbs and caffeine

35
Q

_ contributes more than half of total increase in whole body protein synthesis

A

Muscle mass

36
Q

MPS increases _%in response to protein feeding, major contribution factor is _

A

30-100%; EAA

37
Q

Insulin’s effect on MPS is dependent on _

A

Availability of amino acids

38
Q

Hour 1-4 after meal :

MPS is _ and MPB is _

After 5 hours:

MPS_
MPB _

A

Hour 1-4
MPS increased
MPB decreases

Hour 5+
MPS decreased
MPB increased

39
Q

Concentration of _ in blood regulates PS at rest and post exercise

A

EAAs

40
Q

Protein take of _ g/d appears to reduce psychological stress and improves performance during high intensity training

A

3g/kg/day

41
Q

Protein- carb supplement after endurance =

A

Stimulate MPS similar to resistance exercise

42
Q

“High” protein =

A

At least 15% of energy from carbs and as much as 30-35%

43
Q

To ensure fuel utilization that = decrease in body fat, choose carbs_

A

Low carb availability choices should be made at all other times of day and on non training days

44
Q

2 benefit to body comp from high protein meals all day

A

Increase in thermogenesis

Frequent stimulation of MPS

45
Q

Proteins that control PS were activated to a greater extent by ingesting _

When.?

A

Chocolate milk

Immediately post exercise and 2 hours after

46
Q

2 improvements supplementing with chocolate milk, suggesting adaptation were _

A

Muscle oxidative capacity and lactate threshold

Cardiovascular

47
Q

_ and _ influences activation of MPS but not duration

Addition of leucine _ provide benefit to MPS, but is warranted during _

A

BCAAs and leucine

Doesn’t

Sustained caloric deficit

48
Q

During endurance exercise, an enriched leucine EAA supp will :2

A

Spare endogenous protein stores

Stimulate MPS to a greater degree

49
Q

One bout of resistance exercise can decrease glycogen stores by

A

24-40%

50
Q

Creatine retention improved when

Creatine accumulation more efficient _

A

Consumed in a protein and carb supp after exercise

Consumed close to exercise

51
Q

Events greater than 90 minutes

Training
Carb rec

A

Reduce training volume for 36-48 hrs

Consume 12g/kg/day

52
Q

Events greater than 90 min: 2-3 day leading up to event

Consume _ fluid every 2-3 hrs

A

400-600ml every 2-3 hrs

53
Q

Events less than 90 min: 2-3 day leading up to event

A

300-600ml every 2-3 hrs

54
Q

Events up to 3 hrs- require _ g/hr carbs

A

60g

55
Q

Extreme training 4-6 hrs/ day require _ g carbs/ day

A

10-12 g/ day

56
Q

More beneficial to drink large volumes of water _

A

Early in exercise

Invest smaller amounts toward end

57
Q

Carb mouthwash beneficial during team games lasting _

A

Less than 60 min

Sports Nutrition (10 decks)

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