L7: Energy and Performance Flashcards
What 3 systems in the body produce ATP?
- ATP - PC system (creatine phosphate)
- Glycolysis system
- Oxidative system
They operate in this order.
Of the 3 systems that produce ATP, which are anaerobic?
The 2 anaerobic systems are the creatine phosphate system and the glycolysis system
In how many seconds do the 3 ATP systems peak in their energy conversion?
- ATP - PC system: 10 seconds
- Glycolysis system: 30 seconds
- Oxidative system: 120 - 180 seconds
Why can’t the oxidative system support long periods of sprinting?
Sprinting is an intensive form of exercise which rapidly depletes the energy produced from the creatine phosphate system and the glycolysis system.
The oxidative system takes too long to kick in and therefore cannot support sprinting
If the oxidative system is less powerful than its 2 anerobic counterparts, why is it still needed?
The oxidative system provides energy for longer periods of time. It is more sustaining
What waste products does the glycolysis system and oxidative system each produce?
Glycolysis system: Lactic acid
Oxidative system: Water and carbon dioxide
Periodized nutrition
A nutritional intervention to enhance adaptions caused by physical training and improve performance
What are the 4 types of periodized nutrition?
- Training high
- Training the gut
- Training low
- Training dehydrated
Training high
Providing the body with carbohydrates to maintain or restore glycogen levels. Good for aneorobic exercise
Training the gut
Training the gut to better absorb carbohydrates during exercise when blood flow is typically restricted. Good for aerobic exercise
Training low
Reducing carbohydrate intake to produce more enzymes that metabolize fats
Training dehydrated
Purposefully dehydrating the body to mimic event/tournament conditions. Doing so minimizes dehydration effects (controvrersial, though)
What type of macronutrients do low intensity exercise and high intensity exercise each prefer?
Low intensity: Fat
High intensity: Carbohydrates
What is the purpose of consuming carbohydrates prior to exercise?
To increase muscles’ glycogen stores
What is the purpose of consuming carbohydrates during exercise?
To spare glycogen in the muscles and liver. Also to allow for a high rate of carbohydrate oxidation
What is the purpose of consuming carbohydrates after exercise?
To replete glycogen stores in prepation for further exercise or physical activity
What is the recommended protein intake for the average adult?
0.8g / per kg of BW / day
What is the recommended protein intake for muscle hypertrophy?
1.0 - 2.0g / per kg of BW / day
What is the recommended protein intake for older adults who are likely experiencing muscle atrophy?
1.0 - 1.5 / per kg of BW / day
Amino acids
Amino acids are the building blocks of proteins
What 3 amino acids are important for muscle hypertrophy/maintainance?
- Lucine
- Isolucine
- Valine
Protein quality
The amino acid composition, avaliability, and digestability of proteins
What is the best time to consume protein for muscle hypertrophy?
After exercise. Consuming protein before or during exercise has mixed results
What are 3 common supplements to improve endurance-based exercise?
- Caffeine
- Sodium bicarbonate
- Beetroot
How do caffeine, sodium bicarbonate, and beetroot each improve endurance-based exercise?
- Caffeine: Improves reaction time and facilitates the metabolism of fat
- Sodium bicarbonate: Reduce’s the effects of lactic acid since it is basic
- Beetroot: Dialates blood vessels, improving blood flow
What are 2 common supplements to improve strength-based exercise?
- Creatine
- Amino acids
How do creatine and amino acids each improve strength-based exercise?
- Creatine: Provides more phosphate to convert ADP to ATP
- Amino acids: Improves protein synthesis and therefore muscle hypertrophy/maintainance
