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Advanced Nutrition > Low Fat High Carb Diet For Athletes > Flashcards

Low Fat High Carb Diet For Athletes Flashcards

1
Q

Training and periodization for athletes

A

Systematic approach to achieving improvements in physiological function via the integration and periodization of a series of workouts

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2
Q

Nutrition periodization

- how?

A

Strategic combined use of exercise training and nutrition, or nutrition only, with the overall aim to obtain adaptation that support exercise performance
- achieve improvements in metabolic efficiency and metabolic flexibility (transporters, enzymes, fatigue resistance, energy stores) - less oxygen to perform well

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3
Q

Carbohydrates is a

  • primary fuel for
  • ATP production?
  • primary substrate for
  • aerobic oxidation of it requires
A

Key substance for performance - limited supply in the body
For CNS
Less oxygen demand
High intensity exercise (>30s and up to 4 hours)
Pyruvate dehydrogenase

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4
Q

Why is carbohydrate easier to use?

A

We dont have to add as much oxygen

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5
Q

Daily requirements of carbohydrates -2

A

Levels provide sufficient carb for muscles and CNS needs - should go up according to the intensity level
Light - 3-5g/kg
Mod - 5-7 g/kg
Endurance - 6-10g/kg
Extreme - 8-12g/kg
Low availability desired at times of specific training stim and adaptive response (train low)

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6
Q

Carb requirement during event - 3

Endurance and ultra endurance targets

A

Bars, gels, beverages, etc
Shorter duration - carb mouth wash may enhance performance by activating reward centres in the brain
Multiple transportable carbs for events longer than 2.5 hours
30-60 and up to 80g/h

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7
Q

What kind of carbs should you consume

A

A mix

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8
Q

Theory of metabolic effects with low glycogen training

A

Train with low glycogen stores in order to increase ability to oxidize fat and spare glycogen

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9
Q

Acute metabolic effects of low glycogen training

A

Upregulation of AMP activated protein kinase (AMPK)(fuel gauge of the cell), GLUT4 (takes in sugar), Hexokinase, Pyruvate dehydrogenase

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10
Q

Why has training low received so much attention

A

Generally shown beneficial effects in term of signaling and transcription, but to date, few studies showed any effects of performance

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11
Q

Adaptations that are initiated by exercise can be amplified or dampened by

A

Nutrition

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12
Q

How to improve longer term training adaptations?

A

Careful planning and integration of nutrition and training

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13
Q

Nutrition should be periodized and adapted to?

A

Support changing individual goals, training levels, and requirements throughout a season and/or training cycle

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14
Q

Training low

A

Training with low carb availability - low muscle or liver glycogen, low carb intake during or after exercise, or combination

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15
Q

Rationale for training low found in links of studies

A

Observed links between carb availability (muscle) and gene expressions - training adaptations were believed to be the results of accumulated small changes in protein synthesis that result in an altered phenotype and improved performance

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16
Q

Rise in AMP activated protein kinase -2

A

Metabolic change that occur as a result of muscle contraction - important factors in regulating gene transcription. Single bout of endurance exercise will increase AMPK and transcription and/or messenger RNA content for various metabolic and stress-related genes

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17
Q

4 ways to train low

A 
Twice a day 
Fasted 
Low exogenous carb availability 
Low carb availability during recovery 
Sleep low 
Low carb high fat ketogenic diets
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18
Q

Training twice a day

A

Limited or no carb intake between two sessions, first will lower muslce glycogen so second is performed in low glycogen state - may increase expression of relevant genes

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19
Q

Training fast

A

After overnight fast, muslce glycogen may be normal or even high but liver glycogen is low

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20
Q

Training with low exogenous carb availability

A

No or very little carb is ingested during prolong exercise, may exaggerate stress response

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21
Q

Low carb availability during recovery training

A

No, or very little carb ingested post exercise, may prolong stress response

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22
Q

Sleep low

A

Train late in the dat, go to bed with carb intake resisted for an extended period of time, may last for a while, muslce and= liver glycogen will be low for several hours during sleep

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23
Q

Low carb high fat training

A

Long term carb stores

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24
Q

Link between muslce glycogen and AMPK

A

Lower muscle glycogen = greater AMPK Expression

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25
Q

Other signaling molecules with AMPK

A

P38 mitogen activated protein kinase and expression of PGC 1 alpha

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26
Q

What did training twice a day produce?

A

Marked improvements in markers of oxidative capacity and citrate synthase

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27
Q

Most common way to train low

A

Training in an overnight fasted state - more effective to increase muscle oxidative capacity, observed that intramuscular fat utilization was increase with blood glucose levels

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28
Q

Glucose ingestion and AMPK

A

Attenuate the rise of - long term suppression - reduce increase in CS activity - reduce glycogen accumulation

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29
Q

2 neg effects of training adaptations with low exogenous carb availability

A

Fatigue

Reduced exercise capacity

30
Q

High fat diet - 2

A

Increase fat oxidation - maybe by increasing enzyme activities related to fat and decrease metabolism of carbs.
Compromised pyruvate dehydrogenase activity

31
Q

Ketogenic diet

A

No study shows performance benefits of ketogenic diet - no data on ketogenic diets in athletes

32
Q

Carbs in the first hours after exercise?

A

Restricted as it is linked to enhanced expression of peroxisome prliferator -activated receptor gamma coactivator 1 and an improved metabolic adaptation to exercise

33
Q

Sleep low training

A

Small but significant effect on performance - increased after.3 weeks in sleep low.

34
Q

GI tract and training - 2

A

Critical role in delivering carbs and fluids during prolong exercise and can therefore be a major determinant of performance
Incidence of GI problems is high in endurance events - GI function not always optimal in those conditions

35
Q

High carb diet in GI

A

Increase number of sodium glucose co transporter in intestines as well as the activity of the transporters - greater carb absorption and oxidation during exercise

36
Q

Adaptations to a ketogenic diet increases?

A

Whole body fat oxidation during exercise - reduced economy

37
Q

LCHF diet in contrast to diets with chronic/periodised high carb availability

A

Impairs performance

38
Q

High CHO availability

A

Beneficial for competition sessions and specific training sessions where high intensity exercise and performance outcomes are required, but unnecessary when sustained intense exercise is less important

39
Q

Training low is supposed to - 2

A

Promote greater cellular adaptation to training and enhance performance to a greater magnitude
Or maximize fat as a substrate for exercise with a LCHF diet

40
Q

Key argument in favour of LCHF

A

Even the leanest athlete has an abundance of endogenous lipid stores compared to their limited carb reserve - diets high in fat upregulates the release, transport, uptake and utilization of fat in the muslce even in endurance athletes where this would have happened already.

41
Q

Guidelines for LCHF diet

A

<20g/day CHO and high fat (80%) of energy, protein 15-20%- ketogenic
15-20% CHO and 60-65 fat - restricted CHO

42
Q

2 purposes of ketogenic diet

A

Increase utilization of fat as muscle fuel

Expose body to high levels of circulating ketones

43
Q

Study that looked at LCHF diets had 3 groups

A

High CHO 8.6g/kg
Periodized CHO 8.3g/kg
Low CHO high fat less than 50g/day

44
Q

pre and post test block activities

A

2 training camps, 21 race walkers - 8 did it twice
29 data sets
graded economy and vo2peak
10k race walk
25l standardised long walk with economy and substrate at 1, 13, 25 km

45
Q

pre and post block pre race meals?

A

self selected CHO rich

HCHO and PCHO was the same post race, LCHF was a self selected LCHF

46
Q

How does Periodized CHO availability work?

A

same overall macro compostition but spread differently between and within days according to fuel needs of training and integration of some traing sessions with high CHO availability - high muscle glycogen, CHO feeding during session and others with low CHO availability (low pre exercise glycogen, overnight fasted or delayed post-session refueling)

47
Q

how did they motivate people to do better in the study?

A

prize money was given to place getters and highest percenrage of their 20 km personal best when two races were combined

48
Q

result of LCHF diet in O2 cost

A

increase in post treatment values for absolute and relative O2 cost of exercise/min compared to HCHO while it remained constant in PCHO and HCHO - reduced economy

49
Q

RER values and LCHF

A

reduction in post treatment trial while it remained constant in the other groups

50
Q

substrate utilization and LCHF

A

large reduction in CHO oxidation rates and increase in rates of fat oxidation

51
Q

fat oxidation and LCHF

time line of adaptation and who does it work for?

A

peak can exceed 1.9g/min and this adaptation happened in 3 weeks with high fat pre and during exercise
well trained athletes

52
Q

mechanisms for the down regulation of CHO metabolism - 3

A

reduced availability of CHO substrates, reduction in glycogenolysis during exercise and reduction in the active form of pyruvate dehydrogenase at rest and during exercise of moderate and supra maximal exercise

53
Q

CHO vs fat in ATP production

A

greater ATP/unit of oxygen consumption despite the greater ATP production of per unit of substrate from fat

54
Q

endurance and ultra endurance events

A

multi stage road cycling, triathlons, and marathons - sub maximal exercise intensities but critical parts of the race are often conducted at higher or near maximal pace and requires high exercise economy.

55
Q

effect of low carb diet on gut absorption of CHo

A

likely to be reduced, same way that an increased intake can improve the capacity for muscle use (exogenuse CHO sources concumed during the exercise

56
Q

chronic metabolic effects with low glycogen training 1-3

A

increased activation of AMPK, p38 MAPK, and PGC 1alpha which

  • increases citrate synthase (in the kreb cycle) and cytochrome oxidase activity (mitochondrial biogenesis) (rate limiting factor or ETC
  • increased fat oxidation
  • decreased pyruvate dehydrogenase
57
Q

low glycogen will increase your fat oxidation but what else needs to happen?

A

reduced intensity

58
Q

Sleep low and periodized low carb training - 2

A

beneficial ergonomic effects

running time decreased and improvement on few other tests

59
Q

metabolic characteristics of keto adapted ultra endurance runners

A

compared to highly trained ultra endurance athletes consuming HC diet, long term keto - high rates of fat oxidation where muscle glycogen utilization and repletion patterns during and after a 3 hour run are similar

60
Q

1983 LCHF DIET

A

pro fat as it didnt impair performance

61
Q

ketogenic and glycogen store in muslces

A

same

62
Q

10k race times results

A

HCHO and PCHO both improved race times but performance did not change with LCHF diet

63
Q

conclusion of walking economy test

A

adaptations to chronic LCHF impairs performance in endurance athletes

64
Q

train chronically low, compete high?

A

tolerability of the gut
the day of - wont be able to do high power outputs because you cant use carbs well (decreased activity of PD) - depletion of performance

65
Q

Kenyan endurance runners diet prior to competition

A

67.3%, 9.8g/kg =552g CHO/day

66
Q

Kenyan distance runners diet

A

76.5%, 10.4g/kg = 607g CHO/day

67
Q

ultramarathoner who won the sydney melbourne race (960km) in 5d, 5h, 7 min - race nutrition

A

95.6%, 10,540kcals/day, 96g CHO/hr

68
Q

multiple transportable carbs - 2

A

glucose and galactose go through SGLT into blood stream - diff transporters your body needs to adapt and have enough channels to get the sugars into the blood

69
Q

carbs are important fuel source for?

A

muscle and the brain during exercise

70
Q

periodized low carb training may have

A

performance benefits

71
Q

clear performance benefits associated with LCHF diets?

A

no

Advanced Nutrition (15 decks)

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