nutrient timing Flashcards
gastric emptying
rate at which food leaves the stomach and enters the intestine
50% of stomach contents emptied in
2.5-3 hours
total emptying of the stomach in
4-5 hours
factors that slow GE
liquid vs solid (solid takes more time)
fats
individual variability
high intensity exercise
“training adaptions increase
SIRT1 and GLUT 5 which transport monosaccharides into the blood
protein and fat are more important than CHO for
growth and repair
energy substrate availabilty
training low for low to moderate intensity
-low glycogen leads to bonking
- high intensity activity reliant on CHO availablity
phases of nutrient timing
- preparation phase
- energy phase (during training/event)
- Post-exercise phase (post-exercise)
- Growth phase (remainder of the period of time until your next prep phase)
low glycogen promotes
- fatigue
- use of fat and protein
- stimulates AMPK
dietary considerations before workout
4 hours before PA
1 hour meal or snack
30 min snack
the goal of eating CHO (starches and sugars) before working out
so that insulin is back down prior to PA
reactive hyperglycemia and its affect
increase in insulin = removes blood glucose
and
muscle contraction = removes blood glucose
catecholamines due to warmup cause
reduction in insulin
moderate/ minimize protein within
2 hours of PA
training your gut advantages
- speed of gastric emptying and improve absorption
- reduced GI symptoms - bloating, GI distress
-increased delivery of CHO
-improved performance
training your gut is useful for
athletes that training moderate to high intensity lasting > 60 mins
and those trying to maximize fat free mass
anabolic window
a window of time that creates the most muscle adaptions
elevated baseline through 48 hours of eating protein post exercise increases
protein synthesis
resistance training and endurance training increase
bioenergetic enzymes in the mitochondria (important for anabolic window)
leucine is a nutrient trigger of
mTOR
triggers, signaling cascade, adaptions
to increase protein synthesis even more, increase protein, EAA and increase leucine intake post exercise
mechanical loading stimulates
mTOR
mTor stimulation stimulates
AMPK
low glycogen inhibits
mTOR
mTor stimulation increase
transcription and translation
increase T and T =
more protein
“meal effect lasts for how long
3-6 hours
protein and fat composition on gastric emptying
both of these slow gastric emptying
growth phase emphasizes recovery in
sleep
diet
managing stress
low intensity PA
the growth phase is the best time to focus on
nutrient-dense foods, fruits and veggies
soluble fiber and microbiota =
prebiotic
growth phase needs can be met with high fruit and vegetable intake if
CHO needs were met in phases surrounding exercise
high CHO intake needs
10-12 g/kg/bw
bedtime snack need
protein and CHO because it gives body the building blocks and energy to build while you are sleeping
