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KIN 334 > Nutrition & Athletic Performance > Flashcards

Nutrition & Athletic Performance Flashcards

1
Q

Nutrition plays an essential role in exercise and sport because it is important for:

A
  • health
  • adaptations to PA and exercise
  • weight maintenance
  • exercise performance
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2
Q

Nutrition influences nearly every process in the body involved in:

A
  • energy production

- recovery from exercise

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3
Q

Timing and amount of intake of macronutrients in the athlete’s diet should be based on a fundamental understanding of:

A
  • how training-nutrient interactions affect energy systems
  • substrate availability
  • training adaptations
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4
Q

Exercise is fuelled by an integrated series of energy systems:

A
  • ATP-PCr
  • glycolysis
  • aerobic
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5
Q

ATP-PCr system:

A

provide a rapidly available energy source for muscular contraction for ~10 seconds

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6
Q

Anaerobic glycolytic pathway:

A
  • rapidly metabolizes glucose and muscle glycogen

- primary pathway supporting high intensity exercise lasting 10-180 seconds

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7
Q

As _____ becomes more available to the working muscle, the body uses more of the _____ pathways and less of the _____ pathways.

A
  • oxygen
  • aerobic (oxidative)
  • anaerobic (phosphagen and glycolytic)
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8
Q

Oxidative pathways provide the primary fuels for events lasting longer than ______.

A

~2 minutes

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9
Q

Oxidative pathways use:

A
  • muscle and liver glycogen
  • intramuscular lipid
  • adipose tissue
  • triglycerides and AA from muscle, blood, liver and the gut
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10
Q

When crossover between pathways occur, the relative contribution of energy pathways is determined by:

A
  • intensity, duration, frequency, and type of training
  • sex and training level of the individual
  • prior nutrient intake and substrate availability
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11
Q

6 components of diet:

A
  • carbohydrate
  • protein
  • fat
  • vitamins
  • minerals
  • water
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12
Q

Carbs can influence:

A
  • performance

- adaptation to training

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13
Q

Modern carb intake recommendations are….

A

not one size fits all

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14
Q

Carb intake should be a function of …..

A

carb use or needs

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15
Q

Carb daily needs/recommendations depend on:

A
  • characteristics of the exercise session

- body weight (proxy for the size of muscle stores)

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16
Q

General fuelling up guidelines:

A
  • preparation for events <90 min exercise

- 7-12 g/kg per 24 h as for daily fuel needs

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17
Q

What type of carbs for general fuelling up?

A
  • carb rich sources
  • low in fibre
  • easily consumed to ensure that fuel targets are met
  • meet goals for gut comfort or lighter racing weight
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18
Q

Carb loading guidelines:

A
  • prep for events >90 min of sustained/intermittent exercise
  • 26-48 h of 10-12 g/kg body weight per 24 h
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19
Q

Speedy refuelling guidelines:

A
  • <8 h recovery between 2 fuel demanding sessions

- 1-1.2 g/kg/h for first 4 h then resume daily fuel needs

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20
Q

What type of carbs for speedy refuelling?

A
  • there may be benefits in consuming small regular snacks

- carb rich foods and drink may help to ensure that fuel targets are met

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21
Q

Pre-event fuelling guidelines:

A
  • before exercise > 60 min

- 1-4 g/kg consumed 1-4 h before exercise

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22
Q

What types of carbs for pre-event fuelling?

A
  • timing, amount, type of carb foods and drinks should be chosen to suit the practical needs of the event and individual preference/experience
  • choices high in fat/protein/fibre may need to be avoided to reduce risk of GI issues during event
  • low glycemic index choices may provide a more sustained source of fuel for situations where carbs cannot be consumed during exercise
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23
Q

Scandinavian researchers discovered that muscle glycogen could be _____ by changes in _____ and _____.

A
  • supercompensated
  • diet
  • exercise
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24
Q

Supercompensation protocol resutled in….

A

extremely high muscle glycogen concentration

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25
Q

Important potential disadvantages of supercompensation:

A
  • hypoglycemia during the low carb period
  • GI problems
  • poor recovery when no carbs are ingested
  • tenseness during a week without training
  • increased risk of injury
  • mood disturbances during the low-carb period
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26
Q

Because of the numerous disadvantages of the classical supercompensation protocol, studies have focused on….

A

a more moderate protocol that can achieve similar results

  • training slowly reduced over a 6 day period
  • first 3 days: 50% CHO diet
  • last 3 days: 70% CHO diet
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27
Q

How does supercompensation work?

A
  • inc. time to exhaustion (endurance capacity) by ~20%

- dec. time required to complete a set task (eg. time trial, endurance performance) by 2-3%

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28
Q

With supercompensation, the duration of exercise must be at least ___ minutes before performance benefits occur.

A

90

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29
Q

Supercompensation had no effect on….

A
  • sprint performance and high-intensity exercise up to about 30 minutes
  • at these high intensities, glycogen depletion is probably not the performance-limiting factor
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30
Q

Mechanisms by which CHO feeding during exercise may improve endurance performance:

A
  • maintenance of blood glucose and high levels of carb oxidation
  • glycogen sparing in the liver and possibly muscle
  • promotion of glycogen synthesis during exercise
  • affects motor skills
  • affects the CNS
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31
Q

Carbs provide improvement in endurance and performance > ___ min of duration.

A

45

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32
Q

Amount of carbs needed during brief exercise (<45 min):

A

not needed

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33
Q

Amount of carbs needed during sustained high intensity exercise (45-75 min):

A
  • small amounts including mouth rinse

- frequent contact of carb with mouth

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34
Q

Amount of carbs needed during endurance exercise including stop and start sports (1-2.5 h):

A
  • 30-60 g/h
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35
Q

Amount of carbs needed during ultra endurance exercise (>2.5-3 h):

A
  • up to 90 g/h

- products providing multiple transportable carbs achieve high rates of oxidation of carbs consumed during exercise

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36
Q

Type of CHO ingested can affect _____ and _____ ___ and consequently improve _____.

A
  • absorption
  • oxidation rates
  • performance
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37
Q

Feeding a single CHO source at high rates saturate _____ and limits _____.

A
  • transporters

- absorption

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38
Q

____ + _____ + ______ + _____ + _____ = more CHO absorbed, made available for oxidation.

A
  • glucose
  • fructose OR maltodextrin
  • fructose OR glucose
  • sucrose
  • fructose
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39
Q

Effect of more CHO absorbed, made available for oxidation is attributed to ….

A

the separate transport mechanisms across the intestinal wall for glucose (SGLT1) and fructose (GLUT5)

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40
Q

Faster absorption ____ the amount of CHO in the ___ ____ = dec. ____ discomfort during exercise.

A
  • decrease
  • GI tract
  • GI
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41
Q

Describe carb mouth rinse:

A
  • CNS might sense the presence of carbs via receptors in the mouth and oral space
  • sweet and non-sweet CHO were shown to activate regions in the brain associated with reward and motor control
  • rinsing the mouth with a carbohydrate solution can enhance performance
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42
Q

Describe how mouth rinsing or ingesting small amounts of CHO play a role when high power output is required over 45-75 minutes.

A

non-metabolic role in enhancing performance by ~2-3%

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43
Q

Mouth rinse can be practical in a few situations:

A
  • athlete cannot ingest any CHO because of GI problems

- energy intake needs to be restricted

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44
Q

In carb mouth rinse, ____ is not the key factor.

A
  • sweetness

- artificial sweeteners do not affect performance

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45
Q

In carb mouth rinse, brain activity is specific to ____.

A
  • carbohydrates

- other nutrients do not seem to affect performance

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46
Q

Purpose of CHO intake after PA:

A

replenish depleted stores of liver and muscle glycogen

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47
Q

Important factors in promoting restoration of muscle glycogen stores:

A
  • timing of CHO intake
  • rate of CHO ingestion
  • type of CHO ingested
  • ingestion of PRO and CHO after exercise
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48
Q

Glycogen synthesis (4-6 h) post exercise is dependent on _____ _____. Above ____ of carb intake, there is little or no further benefit.

A
  • carb intake

- 1.2 g/kg bw/h

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49
Q

Ingestion of types of carbs have no effects on ____ ____.

A

glycogen synthesis

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50
Q

Fructose ingestion leads to lower rates of …

A

muscle glycogen synthesis after exercise compared with glucose or sucrose

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51
Q

Fructose must be converted to _____ in the ____ before it can be used for ____ synthesis in the muscle. This process takes time.

A
  • glucose
  • liver
  • glycogen
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52
Q

____ rate and the ____ of glucose seem to be important factors for glycogen synthesis.

A
  • absorption

- availability

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53
Q

Muscle glycogen is more restored with a ____ meal compared with a ____ meal.

A
  • high GI meal

- low GI meal

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54
Q

____ or ____ CHO meal have the same effect.

A
  • liquid

- solid

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55
Q

Glycogen storage is increased when carbohydrate is ingested with _____.

A

protein

56
Q

Certain ___ have a potent effect on the secretion of insulin.

A

AA

57
Q

Fat is a necessary component of a healthy diet, providing…

A
  • energy
  • essential elements of cell membranes
  • facilitation of the absorption of fat-soluble vitamins
58
Q

Intake of fat by athletes should be in accordance with ___ ____ guidelines and should be ____ based on ____ ____ and ____ ____ goals.

A
  • public health
  • individualized
  • training levels
  • body composition
59
Q

Fat is an important fuel for ____ exercise.

A

endurance

60
Q

In some forms of exercise (eg. prolonged cycling or running), ____ depletion is a possible cause of ____. Depletion can occur within ___ h of strenuous exercise.

A
  • CHO
  • fatigue
  • 1-2
61
Q

Total amount of energy stored as glycogen in the muscles and liver has been estimated to be ____.

A

1912 kcal

62
Q

Fat stores can contain more than ____ times the amount of energy contained in CHO stores.

A

50

63
Q

During exercise, CHO and fat are always _____ as a ____. There is no switch. The two substrates are always used _____.

A
  • oxidized
  • mixture
  • simultaneously
64
Q

Depending on the ____ and ______, one substrate may contribute more than the other.

A
  • conditions

- availability

65
Q

Whether CHO or fat is the predominant fuel depends on a variety of factors including:

A
  • intensity and duration of exercise
  • aerobic capacity
  • diet
  • CHO intake before or during exercise
66
Q

Fat oxidation increases as ____ ____ increases. Possibly due to a decrease in ____ ____ ____.

A
  • exercise duration

- muscle glycogen stores

67
Q

At low exercise intensities, ____ is the predominant fuel.

A

fat

68
Q

At 25% of VO2 max….

A

most of the fat oxidized is derived from plasma FAs

69
Q

At 65% of VO2 max….

A

the contribution of plasma FAs declines and the contribution of IMTGs increases and provides 1/2 of the FAs used for total fat oxidation

70
Q

At high exercise intensities, ____ are the major fuel.

A

CHO

71
Q

At > 75% of VO2 max, ____ oxidation is inhibited.

A

fat

72
Q

Chronic diets (~5 days) can have marked effects on metabolism. Effects partly related to:

A
  • effects of diets on substrate availability

- adaptations at the muscular level

73
Q

High CHO, low fat diet leads to….

A

decreased fat oxidation

74
Q

Low CHO, high fat diet leads to….

A

increased fat oxidation

75
Q

Fastest way to alter fat metabolism during exercise is….

A

by CHO feeding

76
Q

CHO ingestion –> increase ____ –> decrease _____ –> decrease _____ –> decrease _____ _____.

A
  • insulin
  • lipolysis
  • FA availability
  • fat oxidation
77
Q

Longer term manipulations of the diet that last days or weeks can increase ____ ____ and decrease reliance on ____ ____ during exercise.

A
  • fat oxidation

- CHO stores

78
Q

Examples of longer-term manipulations:

A
  • fasting
  • short-term high-fat diet
  • long term high-fat diet
  • ketogenic diet
79
Q

Short term fasting has been proposed as a way to:

A
  • increase fat use
  • spare muscle glycogen
  • improve exercise performance
80
Q

Fasting –> increase ____ –> increase _____ –> increase ______ –> increase ___ _____.

A
  • circulating catecholamines
  • lipolysis
  • circulating FAs
  • fat oxidation
81
Q

Muscle glycogen concentrations are unaffected by fasting for 24 hours when ….

A

no strenuous exercise is performed

82
Q

Liver glycogen stores are substantially depleted after a ____ ____. Why?

A
  • 24 h fast

- euglycemia not maintained during exercise

83
Q

Fasting has no effect on endurance capacity at ____ exercise intensities (___% of VO2 max) but decreases performance at _____ exercise intensities (___% of VO2 max).

A
  • low
  • 45%
  • higher
  • 50-100%
84
Q

Short term high-fat diet results in:

A
  • dec. muscle glycogen levels
  • inc. lipolysis = inc. plasma (FA and glycerol)
  • inc. uptake of FA by the muscle
  • elevated plasma levels of ketone bodies
  • inc. breakdown of muscle triacylglycerols
85
Q

Impaired performance or endurance capacity with short term high fat diet includes:

A
  • reduction in muscle and liver glycogen stores
  • poor recovery
  • increases in RPE
86
Q

Longer term (weeks) high fat diets are thought to result in adaptations that will….

A

restore exercise tolerance

  • dec. use of CHO
  • inc. contribution of fat to energy metabolism
87
Q

Although long-term high fat diets induce ______ adaptations in skeletal muscle that favour ____ oxidation, the effects on performance may not be visible because of :

A
  • enzymatic
  • fat
  • suboptimal muscle glycogen levels
  • suboptimal adaptations to the training
88
Q

Increase in fat oxidation can be the result of:

A
  • depletion of CHO stores
  • inability to use CHO
  • in these cases, improved fat oxidation is linked with a decrease in performance
89
Q

What is a ketogenic diet?

A
  • high-fat, moderate to low protein, and very low CHO diet (< 50 g of CHO per day)
  • ratio 3:1 or 4:1 (fat to CHO+protein)
  • forces the body to oxidize fat instead of glucose for energy production
90
Q

A ketogenic diet forces the body to be in _____ _____.

A

physiological ketosis

91
Q

Fat metabolism occurs via the oxidation of ____ by the ____ producing ____ ____.

A
  • FAs
  • liver
  • ketone bodies
92
Q

3 ketone bodies:

A
  • B-hydroxybutyrate
  • acetoacetate
  • acetone
93
Q

3 ketone bodies are transported to tissues where they are converted to ____, which is a substrate in the first step of the ____ ____.

A
  • acetyl-CoA

- Krebs cycle

94
Q

How the ketogenic diet affects performance:

A

most found no difference or decreases

95
Q

How does dietary protein interact with exercise?

A
  • provides a trigger and a substrate for the synthesis of contractile and metabolic proteins
  • enhances structural changes in non-muscle tissues such as tendons and bones
96
Q

Adaptations from dietary protein are thought to occur by stimulation of the activity of the _____ _____ _____ in response to a rise in _____ concentrations and the provision of an exogenous source of ____ for incorporation into new proteins.

A
  • protein synthetic machinery
  • leucine
  • AA
97
Q

Skeletal muscle is a critical organ for ____ and ____ health. Associated with ____ ____ and _____.

A
  • physical
  • metabolic
  • good health
  • longevity
98
Q

The size of human muscle mass is dictated by…

A
  • changes in rates of MPS and MPB

- collectively referred to as turnover

99
Q

In response to protein feeding + exercise, there is an increase in rates of _____ and a mild suppression of ____.

A
  • MPS

- MPB

100
Q

RE training results in:

A
  • increases in strength

- increases in muscle fibre cross-sectional area

101
Q

EE training is characterized by fatigue resistance due in part to:

A

increased oxidative capacity secondary to increased mitochondrial density and thus mitochondrial protein

102
Q

Acutely, the rate of mixed ____ is stimulated by ___ and ____.

A
  • MPS
  • RE
  • EE
103
Q

RE and EE must induce ____ _____ in differing fractions of muscle protein, most obviously _____ vs _____ proteins.

A
  • protein synthesis
  • myofibrillar
  • mitochondrial
104
Q

Current data suggest that dietary protein intake necessary to support ____ ____, _____, _____, and for _____ ____ generally ranges from ____. Higher intakes may be indicated for ….

A
  • metabolic adaptation
  • repair
  • remodelling
  • protein turnover
  • 1.2 to 2.0 g/kg/d
  • short periods during intensified training or when reducing energy intake
105
Q

Those involved in ____ training might need to consume more protein than those undergoing ___ training.

A
  • RE

- EE

106
Q

EE can increase whole body ____ ____ of ___ that must ultimately be replaced via ____ ____. This may contribute to the increase protein requirements of endurance athletes.

A
  • oxidative disposal
  • AA
  • dietary sources
107
Q

Consumption of ___ of protein enhance _____ remodelling after all forms of exercise.

A
  • ~0.31 g/kg

- myofibrillar

108
Q

Depending on individuals; ____ ___ and ____ ___, protein dose can change.

A
  • body weight

- lean mass

109
Q

The relative protein intake per meal to maximally stimulate postprandial rates of MPS is ____ for young adults and ____ for older adults.

A
  • ~0.24 g/kg

- ~0.40 g/kg

110
Q

RE alone results in a long-lasting elevation in ____ for at least ____ hours and ____ for ____ hours.

A
  • MPS
  • 48 hours
  • MPB
  • 24 hours
111
Q

RE will prime the muscle to be ____, in terms of an increased sensitivity of ____ to _____. The duration of this sensitivity is at least ___ hours.

A
  • prime
  • MPS
  • aminoacidemia
  • 24
112
Q

The ____ of protein intake is an important variable to consider in optimizing skeletal muscle ___ and ____.

A
  • timing
  • recovery
  • hypertrophy
113
Q

It appears optimal to ingest protein in the ____ period though the supposed _____ window for protein ingestion lasts at leas ____ hours.

A
  • post-exercise
  • anabolic
  • 24
114
Q

It is also important to ingest protein in ______ doses distributed throughout the day (___ meals/day).

A
  • sufficient

- 4

115
Q

There appears to be a leucine threshold for stimulation of ___ that is around ____g/meal, which may be determining the per meal protein recommendation of ____ g protein/kg.

A
  • MPS
  • ~3 g/meal
  • ~0.4 g protein/kg
116
Q

Pre-sleep feeding is a time when….

A

protein provision may provide a marked benefit to remodel muscle proteins

117
Q

Ingesting AAs in larger doses of protein pre-sleep appears to…

A

increase acute overnight MPS and chronic skeletal muscle adaptations

118
Q

High quality, rapidly digested protein sources (egg, whey) elicits an ____ and ____ post exercise stimulation of ____ ____ _____.

A
  • early (w/i 3 h)
  • robust
  • muscle protein synthesis
119
Q

High quality dietary proteins are effective for the _____, _____, and _____ of skeletal muscle proteins.

A
  • maintenance
  • repair
  • synthesis
120
Q

There are reports of increase MPS and protein accretion with:

A
  • whole milk
  • lean meat
  • dietary supplements (whey, casein, soy, albumin)
121
Q

Recent focus has been placed on the importance of studying whole foods (eg. egg, beef). Why?

A
  • nutrient dense

- more representative of normal habitual dietary patterns

122
Q

As the peak and/or the rate of change in ____ ____ ____ regulates post-exercise muscle protein synthesis, the typically delayed ____ and ____ of solid foods may result in an _____ muscle protein synthetic response.

A
  • blood AA concentration
  • digestion
  • absorption
  • decreased
123
Q

_____ ____ may not be the only variable that influences the anabolic potential of whole food.

A

digestion rate

124
Q

Minced beef has been demonstrated to induce a more rapid ____ ____ than skim milk.

A

postprandial aminoacidemia

125
Q

Whole milk has been demonstrated as more ____ than skim milk and skim milk more _____ than soy juice during ____ ____ ____.

A
  • anabolic
  • anabolic
  • post exercise recovery
126
Q

Whole egg supports a greater _____ _____ protein synthetic response than an isonitrogenous quantity of egg white protein.

A

post exercise myofibrillar

127
Q

There may be circumstances whereby ____, ___ dense foods may require a ____ relative intake to maximize post exercise anabolism than other isolated protein sources.

A
  • whole

- nutrient

128
Q

There are differences in quality between the 3 most commonly consumed isolated protein sources:

A
  • whey
  • soy
  • casein
129
Q

____ and ___ are digested rapidly, resulting in rapid _____, and induce a larger but more transient rise in ____ than ____.

A
  • whey
  • soy
  • aminoacidemia
  • MPS
  • casein
130
Q

Whole-body protein synthesis is stimulated more with ____ protein whereas whole body protein breakdown is suppressed with ingestion of ____.

A
  • whey

- casein

131
Q

The slower and more prolonged aminoacidemia accompanying the ingestion of _____ may be more effective at sustaining ____ and possibly at attenuating _____ net protein balance over longer periods of time.

A
  • casein
  • MPS
  • negative
132
Q

It appears that post-exercise MPS, measured within 3 h is optimized by protein ingestion that contains…

A

a high leucine content where proteins are rapidly digested (ie. whey)

133
Q

Cooked meats with highest protein quality:

A

beef

134
Q

Cooked fish with highest protein quality:

A
  • salmon

- white fish

135
Q

Dairy with highest protein quality:

A
  • cheddar cheese
  • feta cheese
  • cottage cheese
  • goat’s milk
  • cow’s milk
136
Q

boiled vegetables with highest protein quality:

A

soybeans

KIN 334 (14 decks)

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