Nutrition For High Intensity Interval Sports

Question 1

What is the approximate relative energy contribution (anaerobic v aerobic) during selected periods of high intensity exercise

Answer 1

Anaerobic / Aerobic
Duration (30s) - 80% / 20%
Duration (60-90s) - 45% / 55%
Duration (120-180s) - 30% / 70%

Question 2

How much fuel does plasma blood glucose provide during all work rates?

Answer 2

10-15%

Question 3

What are the benefits of endurance training with regards to metabolic adaptations?

Answer 3

Leads to a marked sparing of carbohydrates due to slower utilization of glucose and muscle and liver glycogen during sustained exercise at the same intensity

Question 4

What sources of fat supply the fats that are oxidized?

Answer 4

Plasma fatty acids
Muscle triglycerides

Question 5

Is heart rate a reliable indicator of oxygen uptake? Why or why not?

Answer 5

It does not always reflect actual oxygen uptake because other factors such as dehydration, hyperthermia, and mental stress elevate heart rate

Question 6

How does aerobic fitness affect recovery during HIIE

Answer 6

Increased aerobic response

Improved lactate removal

Enhanced phosphocreatine regeneration

Question 7

What is used as an indicator of anaerobic energy production in team sports

Answer 7

Blood lactate concentrations

Question 8

What is suggested to be an important metabolic intermediate as a substrate for oxidative metabolism in cardiac and skeletal muscle and a precursor for gluconeogenesis

Answer 8

Lactate

Question 9

List 4 markers that are negatively affected due to insufficient energy and micronutrient intake

Answer 9

Increased muscle damage

Increased oxidative stress

Increased inflammatory markers

Suppressed immunity

Question 10

Carbohydrate recommendations for high intensity intermittent exercise

Fueling for moderate exercise 30-90 minutes

Fueling for events involving < 90 minutes

Fueling for events involving > 90 minutes

Pre event fueling for events > 60 minutes

During exercising last 1-2.5 hours

Speedy refueling: <8 hour recovery between two fuel demanding sessions

Answer 10

Fueling for moderate exercise 30-90 minutes - 5-7 g/kg/day

Fueling for events invoking < 90 minutes - 7-12 g/kg/day

Fueling for events involving > 90 minutes - 36-48 hours of 10-12 g/kg/day

Pre event fueling for events > 60 minutes - 1-4 g/kg or > 200 g

During exercising last 1-2.5 hours - 30-60 g/hr

Speedy refueling: <8 hour recovery between two fuel demanding sessions
- 1-1.2 g/kg/hr for the first four hours or 0.8 g/kg/hr plus 0.2-0.4 g/kg/hr of protein

Question 11

What is inversely related to amino acid oxidation

Answer 11

Muscle glycogen availability

Question 12

List 4 benefits of consuming a carbohydrate electrolyte sports drink on performance

Answer 12

Muscle glycogen utilization was reduced

Endurance running capacity was improved

Time to fatigue delayed

Mental function improved

Question 13

When should sodium be ingested with regards to sweat loss

Answer 13

Sweat loss >1.2 L/hr

Question 14

Examples of sports in intermittent high intensity exercise

Answer 14

Soccer

Field hockey

Ice hockey

Basketball

Question 15

What energy systems are involved in intermittent high intensity exercise

Answer 15

All