Lecture 9 Nutrition and Training Adaptations Flashcards
Training Adaptations
Resistance exercise will lead to muscle __________ making the muscle stronger
Endurance training results increased ______ _________, making the muscle more fatigue resistant
hypertrophy
oxidative capacity
T or F
Exercise will lead to adaptations that will eventually result in improved physiological function
T
Adaptations involve Genes and Proteins
T or F
Training adaptations in skeletal muscle may be generated by the cumulative effects of transient increases in gene transcription during recovery from bouts of exercise
T
T or F
The complex process of exercise-induces adaptation in skeletal muscle starts with specific molecular events that trigger an increase in protein degradation
F
trigger an increase in protein synthesis
T or F
Signalling mechanisms triggered by the exercise stress initiate replication of DNA gene sequences that enable subsequent translation of the genetic code into mRNA and a series of amino acids to synthesize new proteins
T
Training with low glycogen
Substrate availability during exercise can increase metabolic gene transcription, which suggests what?
Although results of some recent studies suggest that training with low glycogen could have some __________ advantages, whether this can also result in improvements in _________ is not clear
modification of the training response may be possible via specific diet interventions
metabolic
performance
Train-Low Caveats to Consider
Although the studies may show enhanced adaptations in muscle, there is little evidence that exercise performance is also _________
This type of training is _______, and ______ takes longer
The risk of _______/________ is greater
_______________ may be more profound
Therefore the use of training with ____ _________ availability may be considered but needs to be applied with ______ and may only be used one or two times a week.
improved
Harder, recovery
overreaching/overtraining
low carbohydrate
caution
Training without Breakfast
For many years, endurance athletes (mainly runners and cyclists) have used exercise without breakfast as a way to what?
This protocol has often been termed _____-_______ training
This may be true, but you will have low _______ ______
increase the oxidative capacity of the muscle
fat-burning
exercise capacity
Note that training in the fed or fasted state is a different concept from training with low muscle glycogen. After an overnight fast, what will happen?
liver glycogen may be low, but muscle glycogen would be unaffected until the beginning of exercise
Leucine as an activator of protein synthesis
The essential amino acid leucine is a signalling molecule as well as a _______ _______ for ______ _________
building block, protein synthesis
Although leucine alone can stimulate the signals in the muscle that result in an increased rate of ______ ______, this increased signalling will not result in increased synthesis if?
protein synthesis
amino acids are not available
Antioxidants Blunt Training Adaptations
What is generated during exercise that acts as signals for training adaptation
Considerable evidence now indicates that aerobic contractile activity is associated with an increase in _______ ____________
free radicals
ROS production
Antioxidants Blunt Training Adaptations
When supplementing with antioxidants, you are stopping what?
the naturally occurring antioxidants and can decrease the training adaptation
NSAIDs (Nonsteroidal ant-inflammatory drugs)
Examples:
NSAIDs may do what?
ibuprofen, aspirin, naproxen, diclofenac
interfere with the normal inflammatory response after damaging exercise, and it is possible that this inflammatory response plays a role in the adaptation that occurs post exercise
Should NSAIDs be recommended as a strategy to treat symptoms of muscle damage? Why or why not?
They should no be recommended as a strategy to treat symptoms of muscle damage as they have a likely negative effect on training adaptation
Explain Overreaching:
Explain Overtraining:
overreaching is an accumulation of training or non training stress resulting in a short-term decrement in performance capacity with or without related physiological and psychological signs and symptoms of overtraining. Restoration of performance capacity takes days to weeks.
Overtraining syndrome is an accumulation of training or non training stress resulting in a long-term decrement in performance capacity with or without signs and symptoms of overtraining. Restoration of performance capacity may take months.
What can help the symptoms of overreaching and overtraining?
High carbohydrate diet
What is something that is important for athletes as it has numerous physiological and cognitive functions that may be particularly important for physical and mental performance
sleep
Nutritional strategies to improve sleep quality
What type of foods may promote sleep?
Diets high in _______ may result in shorter sleep latencies (less time taken to fall asleep)
Diets high in _______ may result in improved sleep quality
Diets high in _____may negatively influence total sleep time
When total ______ _____ is decreased, sleep quality may be disturbed
High Glycemic Index Foods such as white rice, pasta, bread, potatoes
carbohydrate
protein
fat
total caloric
Small doses of tryptophan (1g) may improve both sleep latency and sleep quality. This can be achieved through eating what?
Sleep quality may also be improved with the ingestion of what herb?
The hormone melationin can decrease sleep onset time and can be found in what?
300g of Turkey
valerian root
Tart cherries
Nutrition and Prevention of overtraining
What can you do as an athlete during periods of intensified training which can delay and/or reduce the magnitude of overreaching symptoms?
High carbohydrate diet
Nutrition and Rehabilitation from injury
Take the following nutrients:
Amino Acids (protein)
n-3 polyunsaturated fatty acids
Polyphenols
Vitamin D
Omega-3 fatty acid
A high-carbohydrate diet cannot do what to overreaching?
It cannot prevent overreaching
A high carbohydrate diet can ONLY prevent what?
it can ONLY prevent overtraining NOT overreaching
