NUTRITION Flashcards
6 PILLARS OF OPTIMAL NUTRITION
(1) Eat multiple meals a day
(2) Cut out processed foods
(3) Eat fruits & vegetables at every meal
(4) Drink more water
(5) Eat protein each meal
(6) Be strategic about starch/grain-based carbs
MEAL FREQUENCY (3)
(1) Should be scaled based on calorie needs.
(2) More frequent, smaller meals is not always better (small meals are not satiating)
(3) Meal size is more important than meal frequency.
BE STRATEGIC ABOUT STARCHES (2)
(1) Morning and post-exercise are best (circadian rhythm & exercise impact insulin sensitivity)
(2) Work to constrain higher impact carbs to these times
Metabolic flexibility
2
(1) Is the capacity for the organism to adapt fuel oxidization to fuel availability.
(2) your body‘s ability to flip a switch back-and-forth between using carbohydrates and using fats as a fuel source.
In regards to nutrition, what do you required to perform at a high-level and achieve optimal conditioning?
Your body Hass to have the flexibility to be able to switch back-and-forth between fuel sources, based on what’s available.
Three ways to improve metabolic flexibility
(1) improve insulin sensitivity
(2) sleep
(3) optimize carbohydrate intake
Improve insulin sensitivity (2)
(1) Regular exercise, decreasing excess body fat and improved body composition. (2) Regular, frequent exercise doesn’t always equate to great insulin sensitivity because there is a genetic component. 
Sleep
The amount and quality of sleep that you get has a profound effect on insulin sensitivity
Optimize carbohydrate intake (2)
(1) The key is to optimize, not overdue.
(2) An overreliance on carbs will make your body inefficient or metabolically inflexible at utilizing fat as a fuel source. 
What are three fat metabolic flexibility tests?
(1) 4 PM test
(2) The bonk test
(3) Fasted exercise assessment
4 PM test (4)
(1) Have a client fast until 4 PM.
(2) Direct them to go to bed, wake up the next day, and go without food until 4 PM then evaluate.
(3) do they feel horrible? Are they lightheaded? Are they lethargic,? Do they have the shakes?
(4) If those things are happening, then they are not readily able to oxidize fatty acids to meet their energy needs. 
What are 3 carbohydrate metabolic flexibility tests?
(1) fasting blood sugar
(2)  HbA1c (Glycated haemoglobin)
(3) Insulin – 30

When it comes to nutrition and fuelling for conditioning…
We need to be able to adapt to different energy systems in an efficient manner
What are the goals of pre-training fueling? (2)
(1) Enter session in energy balance to ensure maximum energy (exception: training in depleted state on purpose to support specific metabolic stimulus)
(2) Prime body to support conditioning session
Pre-training areas of optimization (2)
(1) Nutrition foundation/sleep
(2) Hydration
- enter sessions well hydrated
- 2x clear urine assessment
pre-training meal timing (3)
(1) solid foods can be timed based on individual preference
(2) >90-120 min ideal to minimize blood flow shunting towards digestive system
(3) 30 g of protein 90 min prior to training if liquid PWO protein is not available
Carbohydrate drinks in pre-training (4)
(1) 30 - 60 min prior to exercise
(2) Mixed results - increase capacity/no effect
(3) 6-8% carbohydrate solution (i.e. sports drink) (14 g/8 oz)
(4) Consider performance needs and caloric relevance
When can adding carbohydrates during the pre-training period be especially effective?
For athletes who train first thing in the morning in a fasted state
Pre-training supplements (4)
(1) caffeine
(2) Citrulline malate
(3) Naturally-sourced nitrates (BeetElite)
(4) UCAN (a unique starch that doesn’t spike blood sugar)
What is your best pre-training strategy?
A solid nutrition foundation
What is the goal of intra–training fuelling strategies?
To sustain exercise output and ward off fatigue
What is the primary way is the way that our pre-/intra-/post fuelling strategy can improve performance?
Can improve performance in helping to limit or delay the effects of fatigue, which is both mental and physical.
What can be done for clients/athletes who either dislike drinking anything but water during exercise or go into work out and competitions in a fasted state?
A simple “rinse and spit” of a carbohydrate-rich liquid can help maximize performance without having to consume calories
What is absolutely essential to maintain during performance?
Proper hydration and fluid loss during exercise is highly individual
Hypoglycaemia which is low blood sugar, also brings on symptoms of fatigue both mental and physical. What are the two different usual ways this occurs?
(1) improper fuelling prior to exercise, or as a result of long-duration exercise
(2) reactive hypoglycaemia which is the body‘s response to spike in carb intake prior to exercise
How does intra-training fuelling also positively affect recovery?
By limiting glycogen depletion in attenuating muscle breakdown
Intra-training optimization (4)
(1) as a general rule athletes can use about 60 g of carbs per hour while exercising
(2) Better to space out every 10 to 15 minutes versus 30 or 60 minutes (14 g/8 ounces)
(3) greatest benefit when training lasts beyond 90 minutes (the exception to this is when training is in a high–heat environment where fluid loss will be greater)
(4) intra-training carbohydrates can help make up for neglected pretraining nutrition
Explain why adding protein/amino acids to beverages can yield a reduced need for carbohydrates (2)
(1) 10 g of amino acids +40 g carbohydrates is similar to effects to 60 to 70 g of carbohydrates (the addition of amino acids is preferred due to benefit of resisting muscle breakdown)
(2) Protein/carb option better for most athletes
High intensity training lasting less than 90 minutes (3)
(1) can still be benefit to carbohydrates via beverage
(2) Sugar utilization and mental perceptions that occur with sustained blood sugar levels
(3) Carbohydrate be sports drinks have been shown to increase moderate/high-intensity exercise performance in hot environments
When it comes to intra-training supplements what is the best supplement?
A standard sports drink that includes carbohydrates and electrolytes with about 10 g of amino acids or protein added to it
What heavily impacted entry training fuelling strategies? (2)
(1) Heavily impacted by intensity and duration.
(2) Low/moderate intensity conditioning for less than 60 to 75 minutes generally does not warrant intra-training fuelling
The goal of the post-training fuelling strategy is to: (3)
(1) Begin the recovery & rebuilding process
(2) Prioritize replenishment of glycogen based on load/volume and training schedule
(3) Support the body’s innate recovery process
Discuss how recovery doesn’t just happen in the few minutes following a workout.
Stimulated muscle protein synthesis extends 24-48 hrs after exercise
Post-training areas of optimization (3)
(1) Glycogen (replenishing where our muscles store sugar to be used as fuel)
(2) Muscle - damage (catabolic) / growth (anabolic)
(3) Electrolytes
Before deciding on a post-training fuelling strategy. . .
We have to think about what we did for pre/intra training and what kind of exercise was performed
Carbohydrate & Glycogen stores (2)
(1) Not always necessary to use a high dose, simple sugar post-training beverage
(2) Replenishing glycogen post-workout should be a priority when training frequency and volume is high
Most people can effectively replenish glycogen overtime with. . .
A solid foundational nutrition program and without excess carbohydrate. Consumption immediately post-workout
Protein & Recovery (3)
(1) Protein can have both anabolic and anti-catabolic effects
(2) Pre-workout protein may remove immediate post workout protein requirement
(3) Protein serves to cease muscle breakdown but also jumpstart muscle protein synthesis
Viewed as the most effective way to maximize recovery post conditioning
Essential amino acids or whole proteins
What are the guidelines for supplementation post-workout?
10 g of essential amino acids or 30g of whole protein (source that contains all essential amino acids)
If not taking any protein during the pre/intra-training period. . .
Supplement with 15-20g of liquid protein post-workout and follow up with a solid meal 30-60 min later that contains a quality protein source
Caloric balancing (2)
(1) Part of post-training fuelling strategy is to replenish the calories lost during exercise
(2) post-workout liquid protein and carbohydrates are a simple way to deploy a large amount of calories to the body in a time when it is vert receptive
What are 3 post-training supplements?
(1) Creatine
(2) L-Carnitine
(3) Antioxidants
Post-training fuelling should be related to . . . (2)
(1) Training load & performance expectations
(2) also relies heavily on a solid nutrition foundation
