Chapter 7: Nutrient Timing

Question 1

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

Answer 1

400%

1 and 3 hours

Question 2

Difference btwn rates of MPS and muscle protein breakdown determines _

Answer 2

NPB net protein balance

Question 3

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

MPS rates increase up to_

Answer 3

Protein and carbohydrate

400%

Question 4

Rate limiting step of MPS

Answer 4

Translation initiation

Question 5

_ and _ stimulate MPS independently by activation of _

Answer 5

EAAs and BCAAs

mTOR

Question 6

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

Phosphorylation remains increased for _

Answer 6

mTOR

1 to 48 hours

Question 7

Greater mTOR signaling results in

Answer 7

Greater muscle hypertrophy

Question 8

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

Carcinogenic

Resveratrol inhibits this
Resveratrol inhibits muscle growth and preservation

Answer 8

mTOR

Question 9

_ influences the activation of MPS during exercise

Answer 9

Muscle glycogen availability

Question 10

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

Answer 10

24 hours

Question 11

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

Answer 11

Within 3 hours

24-48 hours

Question 12

Peak increase in translation initiation of MPS is _ after exercise

Answer 12

30-60 minutes

Question 13

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

_ dose is affective at stimulating MPS

Answer 13

Amino acids

20-30 grams high biological protein

Question 14

_ and _ have best EAA and leucine profile

Answer 14

Whey protein hydrolysates and isolates

Question 15

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

Exercised induced cortisol responses
Reduce muscle breakdown
Promote muscle glycogen synthesis

Answer 15

Carbohydrate

Question 16

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

Answer 16

1 g/kg/

Question 17

Recommended carb AND protein intake to benefit performance and glycogen synthesis

Answer 17

Carb .8g/kg

Protein .4 g/kg

Question 18

Strategies focused on euhydration and carb availability best for _ exercise

Answer 18

Endurance

Question 19

Carb loading produce uncle glycogen levels _ normal values

Answer 19

Two-fold

Question 20

Carb loading NO depletion phase

Rest:
Carb intake:

Answer 20

24-36 hours rest

10g/kg/day

Question 21

Endurance events benefited but carb loading:

Answer 21

Time trials

Where critically low glycogen levels occur

Question 22

Carbs benefit performance :

Minutes before

Hours before

Answer 22

75 minutes before

6 hours before

Question 23

Carbs can promote glycogen resynthesis during _

Answer 23

Low-intensity periods

Question 24

Rate limiting step in oxidization of ingested carbs

Answer 24

Intestinal absorption - limits intestinal absorption

Question 25

Sodium dependent glucose transporters: Fructose via _ Glucose via _

Answer 25

Fructose via GLUT5 Glucose via SGLT1

Question 26

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

Answer 26

80-90g/hr Glucose and fructose

Question 27

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

Answer 27

Multiple transporter carbs Fluids, gels and bars

Question 28

Carb recommendations per hour for ultra endurance

Answer 28

90 g/hr

Question 29

1 liter loss of fluid =

Answer 29

2.2 lbs of body mass

Question 30

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

Answer 30

60 minutes

Question 31

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

Answer 31

Carb electrolyte solutions

Question 32

Post exercise intake of _ report highest rates of glycogen synthesis Combine _ and _ to maximize glycogen stores

Answer 32

1.2g/hr Carb and protein

Question 33

Carb to protein ratio for refueling

Answer 33

4:1

Question 34

Combo that promotes highest glycogen synthesis rates

Answer 34

Carbs and caffeine

Question 35

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

Answer 35

Muscle mass

Question 36

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

Answer 36

30-100%; EAA

Question 37

Insulin’s effect on MPS is dependent on _

Answer 37

Availability of amino acids

Question 38

Hour 1-4 after meal : MPS is _ and MPB is _ After 5 hours: MPS_ MPB _

Answer 38

Hour 1-4 MPS increased MPB decreases Hour 5+ MPS decreased MPB increased

Question 39

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

Answer 39

EAAs

Question 40

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

Answer 40

3g/kg/day

Question 41

Protein- carb supplement after endurance =

Answer 41

Stimulate MPS similar to resistance exercise

Question 42

“High” protein =

Answer 42

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

Question 43

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

Answer 43

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

Question 44

2 benefit to body comp from high protein meals all day

Answer 44

Increase in thermogenesis | Frequent stimulation of MPS

Question 45

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

Answer 45

Chocolate milk Immediately post exercise and 2 hours after

Question 46

2 improvements supplementing with chocolate milk, suggesting adaptation were _

Answer 46

Muscle oxidative capacity and lactate threshold Cardiovascular

Question 47

_ and _ influences activation of MPS but not duration Addition of leucine _ provide benefit to MPS, but is warranted during _

Answer 47

BCAAs and leucine Doesn’t Sustained caloric deficit

Question 48

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

Answer 48

Spare endogenous protein stores Stimulate MPS to a greater degree

Question 49

One bout of resistance exercise can decrease glycogen stores by

Answer 49

24-40%

Question 50

Creatine retention improved when Creatine accumulation more efficient _

Answer 50

Consumed in a protein and carb supp after exercise Consumed close to exercise

Question 51

Events greater than 90 minutes Training Carb rec

Answer 51

Reduce training volume for 36-48 hrs Consume 12g/kg/day

Question 52

Events greater than 90 min: 2-3 day leading up to event Consume _ fluid every 2-3 hrs

Answer 52

400-600ml every 2-3 hrs

Question 53

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

Answer 53

300-600ml every 2-3 hrs

Question 54

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

Answer 54

60g

Question 55

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

Answer 55

10-12 g/ day

Question 56

More beneficial to drink large volumes of water _

Answer 56

Early in exercise Invest smaller amounts toward end

Question 57

Carb mouthwash beneficial during team games lasting _

Answer 57

Less than 60 min