MySports Academy

Question 1

Benefits of tart cherry juice

Answer 1

Antioxidant - achieved through upregulation of endogenous antioxidant gene expression

Anti inflammatory

Performance - Time trial performance enhanced possibly via improved muscle perfusion

Recovery - possibly mediated via reduced exposure to ROS
Reduced oxidative damage
Reduced inflammation
Soreness equivocal

Question 2

List common polyphenols

Answer 2

Tart Cherry

Blackcurrant

Pomegranate

Green tea

Question 3

Dosing recommendations for tart cherry

Answer 3

250 ml BID

Taken 90 minutes pre exercise if taken before exercise but no research to support this is the most beneficial at this time

Loading phase - >/= 3 days

Question 4

RPE and heart rate ranges to gauge moderate and vigorous intensity conditioning

Answer 4

Moderate
RPE: 5-6
Heart rate: 65-75% of max heart rate

Vigorous
RPE: >7
Heart rate: >75%

Question 5

List forms of carbs that are oxidized rapidly

Answer 5

Glucose

Sucrose

Maltose

Lactose

Maltodextrin

Amylopectin

Question 6

List forms of carbohydrates that are oxidized slowly

Answer 6

Fructose

Galactose

Amylose

Question 7

T/F

Muscle protein synthesis is not an energetic process, it can still be maximized in a state of low energy availability, provided sufficient amino acids are available

Answer 7

False