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ESS1606 Nutrition and metabolism > Diets to assist with training > Flashcards

Diets to assist with training Flashcards

1
Q

training intensity with sprint

A

all out (500W)

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2
Q

training intensity with endurance

A

65% VO2 peak (150W)

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3
Q

exercise protocol with sprint

A

30s, 4-6, 4min recovery, 3x a week

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4
Q

exercise protocol with endurance

A

40-60min, 5x a week

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5
Q

weekly exercise time with sprint

A

10mins

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6
Q

weekly exercise time with endurance

A

4.5h

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7
Q

weekly training time with sprint

A

1.5h

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8
Q

weekly training time with endurance

A

4.5h

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9
Q

weekly training volume with sprint

A

225kJ

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10
Q

weekly training volume with endurance

A

2250kJ

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11
Q

comparison of MICT, SIT and NTC - Gillen (2016)

A

25 sedentary men

3 x 20 all out sprints

2 min recovery between each one

Or moderate 45mins continuous activity

Control

12 weeks

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12
Q

SIT effectively increases aerobic capacity (Gillen, 2016)

A

Moderate and sprint = improvement in aerobic capacity - VO2 peak

no change with control

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13
Q

SIT effectively improved insulin sensitivity (Gillen, 2016)

A

improved CSI with moderate and sprint

reduced with control

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14
Q

SIT effectively increased mitochondrial enzymes (Gillen, 2016)

A

improved max activity of citrate synthase with moderate and sprint

no change with control

some training adaptations with sprint and endurance type training

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15
Q

train low, compete high

A

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

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16
Q

so HIT/SIT brilliant and so is nutrition

A

higher adaptation with more nutrition

17
Q

nutritional interventions

A

buffers

caffeine

creatine

beta-alanine

18
Q

low CHO causes bigger adaptations in oxidative enzymes (Morton, 2009)

A

greater SDH activity with low carb

19
Q

CHO manip and HIT (Morton, 2009)

A

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

20
Q

CHO availability: performance not influenced (Morton, 2009)

A

or exercise tolerance

no differences in TTE/performance with low carb

21
Q

HIIT and low carb also shown to improve performance (Cochran, 2015)

A

Increase in mean power output with low carb

improvement in repeated sprints with low carb

22
Q

CHO manipulation strategies

A

chronically low CHO diet

train low, compete high

training after overnight fast

training after overnight fast and low carb support

withholding carb during recovery

23
Q

chronically low CHO diet benefits

A

increased fat oxidation

decreased GLUT-4

decreased performance

(not that great)

24
Q

train low, compete high benefits

A

increased fax oxidation

increased enzyme activity

increased muscle glycogen

maintained performance

25
Q

training after overnight fast benefits

A

increased fat oxidation

increased enzyme activity

maintained performance

(most common)

26
Q

training after overnight fast and low carb support benefits

A

increased fat oxidation

increased fat transporters

maintained performance

27
Q

withholding carb during recovery benefits

A

not tested

limited evidence

28
Q

CHO manipulation (Hulston, 2010)

A

see slide

29
Q

self-selection = low power output (Hulston, 2010)

A

• Low

  • Power they could generate in HIT sessions lower
  • Glycogen depleted state - less power could be generated
30
Q

Low = muscle TG usage despite more muscle glycogen (Hulson, 2010)

A

Low - less reliant on glycogen and more reliant on TG

increase in muscle glycogen post training

31
Q

low = increased proteins related to fat metabolism

A

greater CD36 and HAD with low

32
Q

both groups had improved time trial (Hulston, 2010)

A

increased power output with low

33
Q

bicarbonate effectiveness as a training aid (Edge et al., 2006)

A

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

ESS1606 Nutrition and metabolism (19 decks)

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