Nutrition for Athletic Performance

Question 1

Nutritional Support for Athletes Should be Personalized, taking into account…

Answer 1

1. the event
   
   2. the goals
   3. Practical Challenges
   4. Preferences
   5. Tolerances
   6. Individual responses

Question 2

Nutritional Support for athletes should be periodized in Training

Answer 2

– metabolic efficiency
– metabolic flexibility
– transporters, enzymes, fatigue-resistance, energy stores

Question 3

Nutritional Support for athletes should be periodized in competition

Answer 3

– strategies to reduce or delay the onset of factors that are associated with fatigue
– Provide adequate substrate stores to meet the fuel demands of athletes

Question 4

Daily Requirements for carbohydrates

Answer 4

Levels provide sufficient carbohydrate for muscle and CNS needs

Question 5

what is the purpose of acute carbohydrate fuelling strategies

Answer 5

ensure optimal CHO availability for performance
– depletion strategies no longer recommended for CHO loading
– low glycemic index choices may be preferred for pre-event fuelling

Question 6

Describe the theory, strategies, chronic AND acute metabolic effects (ME) and the results of research on low-carb-high-fat diets (LCHF)

Answer 6

THEORY – train with low glycogen stores in order to increase ability to oxidize fat and spare glycogen

STRATEGY – Twice a day training sessions, low carb diet, sleep low, train after overnight fast, withhold CHO during recovery and complete long training sessions w/o CHO

ACUTE ME – upregulation of AMPK, GLUT4, Hexokinase, pyruvate Dehydrogenase

CHRONIC ME – increased mitochondrial biogenesis and fat oxidation, reduced pyruvate dehydrogenase

RESEARCH
+ Increased oxidation with low LCHF Diet
– Reduced economy at competitive walking speeds
– reduced performance with LCHF