Lecture 14 Sports Nutrition (Anaerobic Sports)

Question 1

Energy Systems: ATP/ATP-CP

Answer 1

Diagrams in lecture slides

Question 2

Energy Systems: Anaerobic/Aerobic

Answer 2

glycolysis / kreb cycle

diagram in lecture slides

Question 3

Strength vs Power

Answer 3

• Strength: exert maximal force (independent of time)
• Power: exert maximal force in the shortest possible time interval
• has to do with contraction velocity and stuff that you learned in 201
• slow twitch/fast twich
• 35-60% of contraction velocity produces peak power

Question 4

periodization for anaerobic sports

Answer 4

• GPP/Hypertophy Phase: 4-6 weeks; ~65% 1 RM; 3-5 sets; 8-12 reps; 1-2 min rest b/w sets
• Strength Phase: 4-6; 75-85%; 3-5; 2-6; 3-4
• Power Phase: 3-4; 85-95%; 3-5; 2-3; 4-5
• Peaking Phase: 3-4; 95-100%; 3-5; 1-3; 5-7
• Active Rest or Transition Phase: 2-3; ~50%; 1-3; 10-15; 1-2

Question 5

Building and Repairing Muscle

Answer 5

1) muscle cell damage: release growth factors, proinflammatory cytokines
2) GF activate satellite cells, IGF-1
- satellite cells: muscle stem cells (comes in and fuses with damaged cells to initiate regrowth and healing)
- IGF-1 receptors: stimulate growth
3) BCAA (leucing, isoleucine, valine) –> mTOR
- muscle building/protein synthesis

Question 6

Energy Intake/Macronutrients

Answer 6

• Anabolic Metabolism (building): IGF1, GH, insulin, testosterone
• Catabolic Metabolism (breaking down): Hormones Cortisol, Glucagon, Adrenaline
• Carb: 4-6g/kg/day; ~55%
• Fat: 1-1.5g/kg/day; ~25%
• Protein: 1.5-2g/kg/day; ~20%

Question 7

BCAA vs. others

Answer 7

• BCAA –> improved performance
• BCAA vs. Whey
  
  • the carbs in whey help to replenish hydrogen stores better than just carbs alone or just proteins alone
  • this is why whey is better than BCAA

Question 8

Efficacy of ketogenic diet on body composition during resistance training

Answer 8

• Keto is good at decreasing fat mass and visceral fat
• non-keto is better at building lean body mass
• article was not very reliable: small sample size; didn’t say whether they were on the keto for a while before the study; etc.
• overall we don’t know how good it was

Question 9

Nutrition and Resistance Training

Answer 9

• pre-exercise
  
  • carb, protein intake recommended: >2 houts
• post-workout (2h)
  
  • ~20g high quality protein
  • CHO + protein –> glycogen
  • 0.8g/kg/h carb + 0.4g/kg/h protein vs 1.2g/kg/h carb –> similar glycogen resynthesize
  • Hi GI > low GI; ~ 30%

Question 10

Meal frequency and Body Composition

Answer 10

• > meal frequency =/= increased body composition
• > meal frequency =/= increased thermogenesis
• hypoenergetic dieting: protein intake more important than meal frequency
• > meal frequency /may/ help decrease hunger

Question 11

Supplements: Creatine

Answer 11

• short-term creatine supplementation –> improve maximal power/strength
  (made in kidney/liver (glycine, arginine, methionine))
• 0.3 to 0.8 g/kg/day for up to 5 years –> poses no adverse health risks
• feeding protocol: ~0.3 grams/kg/day of creatine monohydrate for at least 3 days followed by 3-5 g/d thereafter to maintain elevated stores

Question 12

Considerations: Vegetarian Diet

Answer 12

• no performance difference
• Energy requirement
• Macronutrient
  
  • protein: 1.2-2g/kg/BW)
    
    • legumes (isoleucine, lysine)
    • grains (methionine, tryptophan)
    • leucine (soybeans, nuts, seeds)
  • Omega 3 Fatty Acid
    
    • Vegans (walnut, flaxseed)
• micronutrients
  
  • Iron: Vitamin C, iron cast pans
  • B12: fortified foods, eggs, milk
• Creatine