Diets to assist with training Flashcards
training intensity with sprint
all out (500W)
training intensity with endurance
65% VO2 peak (150W)
exercise protocol with sprint
30s, 4-6, 4min recovery, 3x a week
exercise protocol with endurance
40-60min, 5x a week
weekly exercise time with sprint
10mins
weekly exercise time with endurance
4.5h
weekly training time with sprint
1.5h
weekly training time with endurance
4.5h
weekly training volume with sprint
225kJ
weekly training volume with endurance
2250kJ
comparison of MICT, SIT and NTC - Gillen (2016)
25 sedentary men
3 x 20 all out sprints
2 min recovery between each one
Or moderate 45mins continuous activity
Control
12 weeks
SIT effectively increases aerobic capacity (Gillen, 2016)
Moderate and sprint = improvement in aerobic capacity - VO2 peak
no change with control
SIT effectively improved insulin sensitivity (Gillen, 2016)
improved CSI with moderate and sprint
reduced with control
SIT effectively increased mitochondrial enzymes (Gillen, 2016)
improved max activity of citrate synthase with moderate and sprint
no change with control
some training adaptations with sprint and endurance type training
train low, compete high
Chronically low CHO diet - stress body
Twice daily training - 2nd training - depleted carb state
Training after overnight fast
Prolonged training without ingestion - carb depleted
Withhold CHO in recovery - don’t recover fully - haven’t replenished glycogen stores to full capacity
so HIT/SIT brilliant and so is nutrition
higher adaptation with more nutrition
nutritional interventions
buffers
caffeine
creatine
beta-alanine
low CHO causes bigger adaptations in oxidative enzymes (Morton, 2009)
greater SDH activity with low carb
CHO manip and HIT (Morton, 2009)
2 sessions per day - 1st - after fed - carb - 2nd session provided with glucose
2nd session with just water with placebo
4 bouts of training a week
CHO availability: performance not influenced (Morton, 2009)
or exercise tolerance
no differences in TTE/performance with low carb
HIIT and low carb also shown to improve performance (Cochran, 2015)
Increase in mean power output with low carb
improvement in repeated sprints with low carb
CHO manipulation strategies
chronically low CHO diet
train low, compete high
training after overnight fast
training after overnight fast and low carb support
withholding carb during recovery
chronically low CHO diet benefits
increased fat oxidation
decreased GLUT-4
decreased performance
(not that great)
train low, compete high benefits
increased fax oxidation
increased enzyme activity
increased muscle glycogen
maintained performance
training after overnight fast benefits
increased fat oxidation
increased enzyme activity
maintained performance
(most common)
training after overnight fast and low carb support benefits
increased fat oxidation
increased fat transporters
maintained performance
withholding carb during recovery benefits
not tested
limited evidence
CHO manipulation (Hulston, 2010)
see slide
self-selection = low power output (Hulston, 2010)
• Low
- Power they could generate in HIT sessions lower
- Glycogen depleted state - less power could be generated
Low = muscle TG usage despite more muscle glycogen (Hulson, 2010)
Low - less reliant on glycogen and more reliant on TG
increase in muscle glycogen post training
low = increased proteins related to fat metabolism
greater CD36 and HAD with low
both groups had improved time trial (Hulston, 2010)
increased power output with low
bicarbonate effectiveness as a training aid (Edge et al., 2006)
3 weeks interval training at high intensity effort
- ⇧ buffering inversely to pre training levels
- ⇧ VO2 max
- ⇧ LT
- ⇧ Ex @ pre training VO2 max
Time trial increased
Outcome
- Buffering occurred - Sig higher with bicarbonate buffer
- Adaptations occurred - Increases in VO2 max, lactate threshold and time to exhaustion
