Chapter 7: Nutrient Timing Flashcards
MPS rates increase _ % when protein and carbs are ingested _ hours after resistance training
400%
1 and 3 hours
Difference btwn rates of MPS and muscle protein breakdown determines _
NPB net protein balance
_ and _ provide a greater synergistic effect on MPS and NPB than either alone
MPS rates increase up to_
Protein and carbohydrate
400%
Rate limiting step of MPS
Translation initiation
_ and _ stimulate MPS independently by activation of _
EAAs and BCAAs
mTOR
Consumption of whey immediately after resistance exercise AND anaerobic training results in greater phosphorylation of
Phosphorylation remains increased for _
mTOR
1 to 48 hours
Greater mTOR signaling results in
Greater muscle hypertrophy
Can induce MPS when acted on by a supplement, anabolic, causes growth
Carcinogenic
Resveratrol inhibits this
Resveratrol inhibits muscle growth and preservation
mTOR
_ influences the activation of MPS during exercise
Muscle glycogen availability
Muscle is responsive to protein feeding for at least _ hours after exercise
24 hours
Post workout MPS peaks within _ hours and remain elevated for _ hours
Within 3 hours
24-48 hours
Peak increase in translation initiation of MPS is _ after exercise
30-60 minutes
Rapid increase in_ immediately after exercise is more effective for a high rate ofMPS than small sustained doses
_ dose is affective at stimulating MPS
Amino acids
20-30 grams high biological protein
_ and _ have best EAA and leucine profile
Whey protein hydrolysates and isolates
Supplementation with _ pre-during-post exercise can lower:
Exercised induced cortisol responses
Reduce muscle breakdown
Promote muscle glycogen synthesis
Carbohydrate
Carb recommendation in the hour before and the hours after resistance exercise
1 g/kg/
Recommended carb AND protein intake to benefit performance and glycogen synthesis
Carb .8g/kg
Protein .4 g/kg
Strategies focused on euhydration and carb availability best for _ exercise
Endurance
Carb loading produce uncle glycogen levels _ normal values
Two-fold
Carb loading NO depletion phase
Rest:
Carb intake:
24-36 hours rest
10g/kg/day
Endurance events benefited but carb loading:
Time trials
Where critically low glycogen levels occur
Carbs benefit performance :
Minutes before
Hours before
75 minutes before
6 hours before
Carbs can promote glycogen resynthesis during _
Low-intensity periods
Rate limiting step in oxidization of ingested carbs
Intestinal absorption - limits intestinal absorption
Sodium dependent glucose transporters:
Fructose via _
Glucose via _
Fructose via GLUT5
Glucose via SGLT1
When glycogen stores are depleted; carb oxidation occurs at _ g/hr, when _ and _ are ingested 2:1
80-90g/hr
Glucose and fructose
_ promote greater oxidation efficiency, deliver high rates of carbs performance benefits compared to glucose alone
Examples:
Multiple transporter carbs
Fluids, gels and bars
Carb recommendations per hour for ultra endurance
90 g/hr
1 liter loss of fluid =
2.2 lbs of body mass
Fluid can take up to _ from time of ingestion to become physiologically useful
60 minutes
Consuming _ can increase muscle glycogen utilization, improve performance and promote body fluid balance
Carb electrolyte solutions
Post exercise intake of _ report highest rates of glycogen synthesis
Combine _ and _ to maximize glycogen stores
1.2g/hr
Carb and protein
Carb to protein ratio for refueling
4:1
Combo that promotes highest glycogen synthesis rates
Carbs and caffeine
_ contributes more than half of total increase in whole body protein synthesis
Muscle mass
MPS increases _%in response to protein feeding, major contribution factor is _
30-100%; EAA
Insulin’s effect on MPS is dependent on _
Availability of amino acids
Hour 1-4 after meal :
MPS is _ and MPB is _
After 5 hours:
MPS_
MPB _
Hour 1-4
MPS increased
MPB decreases
Hour 5+
MPS decreased
MPB increased
Concentration of _ in blood regulates PS at rest and post exercise
EAAs
Protein take of _ g/d appears to reduce psychological stress and improves performance during high intensity training
3g/kg/day
Protein- carb supplement after endurance =
Stimulate MPS similar to resistance exercise
“High” protein =
At least 15% of energy from carbs and as much as 30-35%
To ensure fuel utilization that = decrease in body fat, choose carbs_
Low carb availability choices should be made at all other times of day and on non training days
2 benefit to body comp from high protein meals all day
Increase in thermogenesis
Frequent stimulation of MPS
Proteins that control PS were activated to a greater extent by ingesting _
When.?
Chocolate milk
Immediately post exercise and 2 hours after
2 improvements supplementing with chocolate milk, suggesting adaptation were _
Muscle oxidative capacity and lactate threshold
Cardiovascular
_ and _ influences activation of MPS but not duration
Addition of leucine _ provide benefit to MPS, but is warranted during _
BCAAs and leucine
Doesn’t
Sustained caloric deficit
During endurance exercise, an enriched leucine EAA supp will :2
Spare endogenous protein stores
Stimulate MPS to a greater degree
One bout of resistance exercise can decrease glycogen stores by
24-40%
Creatine retention improved when
Creatine accumulation more efficient _
Consumed in a protein and carb supp after exercise
Consumed close to exercise
Events greater than 90 minutes
Training
Carb rec
Reduce training volume for 36-48 hrs
Consume 12g/kg/day
Events greater than 90 min: 2-3 day leading up to event
Consume _ fluid every 2-3 hrs
400-600ml every 2-3 hrs
Events less than 90 min: 2-3 day leading up to event
300-600ml every 2-3 hrs
Events up to 3 hrs- require _ g/hr carbs
60g
Extreme training 4-6 hrs/ day require _ g carbs/ day
10-12 g/ day
More beneficial to drink large volumes of water _
Early in exercise
Invest smaller amounts toward end
Carb mouthwash beneficial during team games lasting _
Less than 60 min
