diets to assist with training Flashcards
describe HIIT training?
repeated sessions of brief intermittent high intensity exercise
difference in W between sprint and endurance?
sprint - 500W
endurance - 150W
what is the effect on aerobic capacity, insulin sensitivity and mitochondrial enzymes of sprint, moderate and control intensity training?
moderate and sprint - increase in VO2 peak so aerobic capacity
moderate and sprint - improvement of insulin sensitivity
moderate and sprint - increase in no. of mitochondrial enzymes
what is meant by ‘train low compete high’?
train 2x a day with low CHO to stress body (1 after overnight fast and second after depleted carb state)
withhold CHO in recovery (so glycogen stores not replenished)
compete with high CHO to have large stores of muscle glycogen
difference in effects of exercise with or without nutritional supplemented response?
with - high adaptation than without
example of study regarding adaptations of oxidative enzymes and different conditions of training and diet?
other findings?
conflicting study findings?
normal - 4 sessions per week
low + glucose - 2 sessions a day, 1st with CHO and 2nd with glucose
low + placebo - 1st sessions with CHO and 2nd with water
low CHO groups causes bigger adptations in oxidative enzymes
but no change in performance or exercise tolerance (how long can go for)
but another study found improved performance in low CHO condition compared to high
effects of a chronically low CHO diet?
increase fat oxidation
decrease GLUT4 and performance
effects of train low compete high?
increased fat oxidation (better at using fat stores), enzyme activity, muscle glycogen levels
mixed evidence regarding performance
effects of training after an overnight fast?
increases fat oxidation and enzyme activity
no effect on performance
effects of training after an overnight fast and low CHO support?
increases fat oxidation and enzyme activity
no effect on performance
what is the evidence regarding withholding CHO during recovery?
not tested
what did Hulston find about power output in high and low training groups and why is this?
what did both groups exhibit?
low group had lower power generated in HIT sessions as training in glycogen depleted state (only 1-2 to rest between sessions) so more reliant on muscle triglycerides
increase in proteins related to fat metabolism
high group had higher power generated as 24h recovery to replenish muscle glycogen stores
although overall glycogen levels in both groups increased as did time trial
reasons for different results between similar studies?
trained v untrained
different intensities
different types of exercise
effectiveness of bicarbonate as a training aid?
time trial significantly higher (adaptations) when taking bicarbonate buffer (combat the acidic conditions during training)
