Lecture 10 - Recovery Nutrition Flashcards
What receptor does caffeine attach to?
Adenosine
What did Beelen et al 2012 conclude on CHO ingestion following exercise in relation to glycogen resynthesis?
Additional protein or caffeine to CHO results in greater results if there is suboptimal CHO
What does protein do to fluid retention?
Improves it
What effect does beef ingestion have on insulin when combined with glucose compared to glucose alone?
Improves it
Based on Bowtell et al 1999, ingestion of glucose and glutamine post exercise results in what effect?
Greater glycogen resynthesis in the liver
If you have to drink…. What % alcohol should be avoided after exercise?
4%
To obtain positive fluid balance how much sodium should be included in a drink?
100mMol/L (50mMol/L is recommended)
3. The active form of glycogen synthesis does not increase which of the following? High glucose High insulin High adrenaline High glucose-6-phosphate
High adrenaline
According to Jackman et al 2010, what effect did BCAA ingestion have on muscle function compared to placebo?
No effect (muscle soreness was improved after 48h and 72h only
According to Etheridge et al (2008), what effect did protein ingestion have on CK activity compared to placebo following downhill running?
No effect
Above how much CHO ingestion does glycogen synthesis rates stop improving?
1.2g/kg/h
How much CHO is optimal for glycogen reynthesis?
1.2g/kg/h
What makes up the active form of glycogen synthesis?
High glucose, high glucose-6-phosphate, high insulin
What makes up the inactive form of glycogen synthesis?
High adrenaline, high glucagon
How does insulin increase transport into the cell?
Insulin attaches to insulin receptor, causes translocation of GLUT4 to the membrane, meaning glucose enters the cell
How doe protein ingestion effect insulin levels?
- Insulin can be increase through protein
Name 3 factors effecting rehydration
Gastric emptying
Intestinal absorption
Palatability
What is the effect of consuming CHO with water
More water is absorbed from lumen to blood stream as water will follow the path of CHO
How much water loss in terms of body weight is seen as dehydrated?
2%
How much water should you drink to replaced how much you have lost?
150% of the water lost should be consumed
What does increased Na+ levels help?
Retention of water, less urine loss
Fluid balance is less negative with sodium
Name a problem with consuming too much sodium
Will impact on the potassium / sodium balance
What food can you get large amounts of sodium from?
50mMol of sodium can be obtained form fried bacon
State advantages of milk (protein) in rehydration
- Aid fluid retention
- Less urine produced
- Replaces potassium balance
- Better serum osmolality
