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Nutrition and Metabolism > Lecture 10 - Recovery Nutrition > Flashcards

Lecture 10 - Recovery Nutrition Flashcards

1
Q

What receptor does caffeine attach to?

A

Adenosine

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2
Q

What did Beelen et al 2012 conclude on CHO ingestion following exercise in relation to glycogen resynthesis?

A

Additional protein or caffeine to CHO results in greater results if there is suboptimal CHO

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3
Q

What does protein do to fluid retention?

A

Improves it

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4
Q

What effect does beef ingestion have on insulin when combined with glucose compared to glucose alone?

A

Improves it

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5
Q

Based on Bowtell et al 1999, ingestion of glucose and glutamine post exercise results in what effect?

A

Greater glycogen resynthesis in the liver

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6
Q

If you have to drink…. What % alcohol should be avoided after exercise?

A

4%

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7
Q

To obtain positive fluid balance how much sodium should be included in a drink?

A

100mMol/L (50mMol/L is recommended)

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8
Q 
3.	The active form of glycogen synthesis does not increase which of the following?
High glucose
High insulin
High adrenaline
High glucose-6-phosphate
A

High adrenaline

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9
Q

According to Jackman et al 2010, what effect did BCAA ingestion have on muscle function compared to placebo?

A

No effect (muscle soreness was improved after 48h and 72h only

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10
Q

According to Etheridge et al (2008), what effect did protein ingestion have on CK activity compared to placebo following downhill running?

A

No effect

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11
Q

Above how much CHO ingestion does glycogen synthesis rates stop improving?

A

1.2g/kg/h

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12
Q

How much CHO is optimal for glycogen reynthesis?

A

1.2g/kg/h

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13
Q

What makes up the active form of glycogen synthesis?

A

High glucose, high glucose-6-phosphate, high insulin

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14
Q

What makes up the inactive form of glycogen synthesis?

A

High adrenaline, high glucagon

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15
Q

How does insulin increase transport into the cell?

A

Insulin attaches to insulin receptor, causes translocation of GLUT4 to the membrane, meaning glucose enters the cell

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16
Q

How doe protein ingestion effect insulin levels?

A
  • Insulin can be increase through protein
17
Q

Name 3 factors effecting rehydration

A

Gastric emptying
Intestinal absorption
Palatability

18
Q

What is the effect of consuming CHO with water

A

More water is absorbed from lumen to blood stream as water will follow the path of CHO

19
Q

How much water loss in terms of body weight is seen as dehydrated?

A

2%

20
Q

How much water should you drink to replaced how much you have lost?

A

150% of the water lost should be consumed

21
Q

What does increased Na+ levels help?

A

Retention of water, less urine loss

Fluid balance is less negative with sodium

22
Q

Name a problem with consuming too much sodium

A

Will impact on the potassium / sodium balance

23
Q

What food can you get large amounts of sodium from?

A

50mMol of sodium can be obtained form fried bacon

24
Q

State advantages of milk (protein) in rehydration

A
  • Aid fluid retention
  • Less urine produced
  • Replaces potassium balance
  • Better serum osmolality
25
Q

How does protein improve recovery from resistance training?

A
  • Improves functional recovery
  • Decreases soreness
  • No effect on damage markers
26
Q

How do BCAAs improve recovery from resistance exercise?

A
  • Reduced soreness

- No functional effect of damage

27
Q

How does depletion levels effect the rate of glycogen synthesis?

A

More depleted you are, the faster the rate of glycogen resynthesis

28
Q

What is the role of glycogen synthase?

A

Convert glucose to stores of glycogen

29
Q

How does insulin increase glycogen synthesis?

A

Increases glucose trasport

Activates glycogen synthesis

30
Q

How does a combination of CHO and protein effect insulin?

A
  • CHO and protein produce the highest insulin response
31
Q

How does protein effect glycogen resynthesis?

A

If there is insufficient CHO (<1.2g/kg/h) it improves it due to the insulin response - however if CHO is sufficient it has no effect

32
Q

When might you advise someone to use protein for glycogen resynthesis?

A

Weight category athletes

33
Q

How does caffeine impact upon glycogen resynthesis?

A

Only improves the rate of resynthesis is CHO is below optimal (<1.2g/kg/h)

34
Q

State 3 factors effecting rehydration

A

Gastric emptying
Intestinal Absorption
Palatability

35
Q

When are we classed as dehydrated?

A

When we have lost >2% of body weight in water

36
Q

How does consuming sodium aid rehydration?

A

Less extortion through urine

Net fluid balance positive

37
Q

How much sodium is required to see a positive net fluid balance?

A

100mmol.L-1

Nutrition and Metabolism (9 decks)

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