nutrient timing

Question 1

gastric emptying

Answer 1

rate at which food leaves the stomach and enters the intestine

Question 1

50% of stomach contents emptied in

Answer 1

2.5-3 hours

Question 2

total emptying of the stomach in

Answer 2

4-5 hours

Question 3

factors that slow GE

Answer 3

liquid vs solid (solid takes more time)
fats
individual variability
high intensity exercise

Question 4

“training adaptions increase

Answer 4

SIRT1 and GLUT 5 which transport monosaccharides into the blood

Question 5

protein and fat are more important than CHO for

Answer 5

growth and repair

Question 6

energy substrate availabilty

Answer 6

training low for low to moderate intensity
-low glycogen leads to bonking
- high intensity activity reliant on CHO availablity

Question 7

phases of nutrient timing

Answer 7

1. preparation phase
2. energy phase (during training/event)
3. Post-exercise phase (post-exercise)
4. Growth phase (remainder of the period of time until your next prep phase)

Question 8

low glycogen promotes

Answer 8

• fatigue
• use of fat and protein
• stimulates AMPK

Question 9

dietary considerations before workout

Answer 9

4 hours before PA
1 hour meal or snack
30 min snack

Question 10

the goal of eating CHO (starches and sugars) before working out

Answer 10

so that insulin is back down prior to PA

Question 11

reactive hyperglycemia and its affect

Answer 11

increase in insulin = removes blood glucose
and
muscle contraction = removes blood glucose

Question 12

catecholamines due to warmup cause

Answer 12

reduction in insulin

Question 13

moderate/ minimize protein within

Answer 13

2 hours of PA

Question 14

training your gut advantages

Answer 14

• speed of gastric emptying and improve absorption
• reduced GI symptoms - bloating, GI distress
  -increased delivery of CHO
  -improved performance

Question 15

training your gut is useful for

Answer 15

athletes that training moderate to high intensity lasting > 60 mins
and those trying to maximize fat free mass

Question 16

anabolic window

Answer 16

a window of time that creates the most muscle adaptions

Question 17

elevated baseline through 48 hours of eating protein post exercise increases

Answer 17

protein synthesis

Question 18

resistance training and endurance training increase

Answer 18

bioenergetic enzymes in the mitochondria (important for anabolic window)

Question 19

leucine is a nutrient trigger of

Answer 19

mTOR

Question 20

triggers, signaling cascade, adaptions

Answer 20

to increase protein synthesis even more, increase protein, EAA and increase leucine intake post exercise

Question 21

mechanical loading stimulates

Answer 21

mTOR

Question 22

mTor stimulation stimulates

Answer 22

AMPK

Question 23

low glycogen inhibits

Answer 23

mTOR

Question 24

mTor stimulation increase

Answer 24

transcription and translation

Question 25

increase T and T =

Answer 25

more protein

Question 26

“meal effect lasts for how long

Answer 26

3-6 hours

Question 27

protein and fat composition on gastric emptying

Answer 27

both of these slow gastric emptying

Question 28

growth phase emphasizes recovery in

Answer 28

sleep
diet
managing stress
low intensity PA

Question 29

the growth phase is the best time to focus on

Answer 29

nutrient-dense foods, fruits and veggies

Question 30

soluble fiber and microbiota =

Answer 30

prebiotic

Question 31

growth phase needs can be met with high fruit and vegetable intake if

Answer 31

CHO needs were met in phases surrounding exercise

Question 32

high CHO intake needs

Answer 32

10-12 g/kg/bw

Question 33

bedtime snack need

Answer 33

protein and CHO because it gives body the building blocks and energy to build while you are sleeping