Nutrition and exercise

Question 1

What are the two main determinants of fuel use during exercise?

Answer 1

> intensity

> duration

Question 2

What is the effect of exercise intensity on fuel use?

Answer 2

Increase intensity = greater muscle glycogen oxidation

- (van Loon et al, 2001)

Question 3

What is the effect of exercise duration on fuel use?

Answer 3

Increase duration = greater plasma free fatty acid oxidation

- (Romjin et al, 2001)

Question 4

Roughly how many calories of carbohydrate energy is stored within the human body?

Answer 4

<3,200 kcal

Question 5

Roughly how many calories of fat energy is stored within the human body?

Answer 5

> 100,000 kcal

Question 6

The concentration of what in the liver and blood is positively correlated with time to fatigue in endurance exercise?

Answer 6

glycogen

liver glycogen - (Casey et al, 2000)
muscle glycogen - (Bergstrom et al, 1967)

Question 7

What 2 hormones stimulate gluconeogenesis and glycogenolysis in the liver when the body is in a fasted state or during exercise?

Answer 7

> adrenaline

> glucagon

Question 8

Adrenaline suppresses the release of what hormone associated with liver glycogen regulation?

Answer 8

insulin

Question 9

What effect does endurance training have on fasted levels of muscle glycogen?

Answer 9

increases them

- (Gonzalez et al, 2016)

Question 10

What effect does a high carbohydrate diet have on endurance performance and why?

Answer 10

high CHO diet = increase muscle glycogen = increased time to fatigue

Question 11

Why may carbohydrate be ingested during endurance exercise?

Answer 11

keeps blood glucose levels steady, preventing hypoglycaemia

Question 12

So more carbohydrate ingested during exercise the better?

Answer 12

no,

as quantity ingested rises, utilisation rates drop

Question 13

At what value of CHO ingestion during exercise does utilisation plateau?

Answer 13

~ 1 g per minute

Question 14

What is the limiting factor for glucose utilisation?

Answer 14

glucose transporters in the intestine

SGLT 1 have a limit of 1.2 g per minute

Question 15

What effect can glucose build up in the intestinal lumen have on a performer?

Answer 15

creates gut discomfort

Question 16

How can you solve the problem of SGLT having a limit of 1.2 g per minute?

Answer 16

Ingest sucrose (glucose + fructose)
glucose and fructose use different transporters, raising the uptake limit to 1.7 g per minute.

Question 17

What happens to MUSCLE glycogen pre-post cycling exercise when ingesting water, glucose and sucrose

Answer 17

Water = drop
Glucose = drop
Sucrose = drop
by similar amounts
- (Gonzalez et al, 2015)

Question 18

What happens to LIVER glycogen pre-post cycling exercise when ingesting water, glucose and sucrose

Answer 18

Water = drop
Glucose = no change
Sucrose = no change

• (Gonzalez et al, 2015)

Question 19

In the Gonzalez et al 2015 study, what effect did ingesting sucrose have on substrate utilisation and gut discomfort compared with glucose?

Answer 19

Sucrose = increased energy from exogenous CHO utilisation and reduced gut discomfort

Question 20

When either a placebo, glucose of sucrose drink was consumed 2 hours prior to a 1 hour cycling time trial, which condition resulted in greater average power output?

Answer 20

sucrose > glucose > placebo

• (Currell & Jeukendrup, 2008)

Question 21

What is the optimal level of CHO ingestion for performance in endurance exercise?

Answer 21

1 - 1.5 g per minute at regular intervals (every 15 mins)

- (Smith et al, 2013)

Question 22

When in a fed state, which hormone regulates liver glycogen?

Answer 22

Insulin

Question 23

What effect does insulin have on liver glycogen?

Answer 23

increases stores by stimulating glycogen synthesis and suppressing glycogenolysis and gluconeogenesis.

Question 24

In the days following exercise, what kind of recovery pattern does muscle glycogen follow?

Answer 24

supercompensation

Question 25

How does sucrose ingestion effect post exercise LIVER glycogen repletion?

Answer 25

sucrose leads to GREATER repletion of liver glycogen post exercise than glucose
- (Fuchs et al, 2016)

Question 26

How does sucrose ingestion effect post exercise MUSCLE glycogen repletion?

Answer 26

sucrose does NOT BENEFIT muscle glycogen repletion any more than glucose
- (Fuchs et al, 2016)

Question 27

How much CHO should be ingested to maximise glycogen repletion rates post exercise?

Answer 27

> 1.2 g/kg/hour

Question 28

When CHO ingestion is < 1g/kg/hour post exercise, ingestion of what other nutrient can augment muscle glycogen repletion?

Answer 28

brotein

Question 29

What benefit does sucrose ingestion post exercise have over glucose only ingestion?

Answer 29

Sucrose ingestion augments liver glycogen repletion and lowers GI discomfort

Question 30

Hey bro,
beach season’s a comin’.
How do i pack on mad muscle?

Answer 30

have greater levels of protein synthesis than protein breakdown

Question 31

Supplementation of what can stimulate levels of protein synthesis and suppress protein breakdown according to research from Biolo et al (1995-97)

Answer 31

Amino acids

Question 32

What exercise modality can stimulate greater levels of protein synthesis AND breakdown (but more synthesis)?

Answer 32

resistance training

Question 33

In the short term, up to what dose of whey protein does muscle protein synthesis continue to rise in rested individuals?

Answer 33

20 g

• (Witard et al, 2014)

Question 34

Is there a difference in the levels of muscle protein synthesis in exercised individuals when whey protein dose is raised from 20 to 40 g?

Answer 34

not a significant difference, but a difference

• (Witard et al, 2014)

Question 35

A meta-analysis by Cermak et al (2012) showed supplementing an of average 42 g of protein a day during a, on average, 12 week resistance training protocol, had what effect on muscle mass and muscle function (Leg press 1RM)

Answer 35

increase in muscle mass of ~0.7 kg

increase in muscle function (Leg press 1RM) of ~10 kg