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Sports Nutrition and Metabolism Yr 2 > Nutrition for recovery > Flashcards

Nutrition for recovery Flashcards

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Sports Trivia flashcards
1
Q

True or false: There is a correlation between ingested CHO and glycogen synthesis rate.

A

True Greater depletion means greater resynthesis occurs.

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2
Q

At what amount of glycogen do we see greater resynthesis?

A

Up to ~1.2g/kg/h

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3
Q

What is the key enzyme for glycogen restoration

A

Glycogen synthase

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4
Q

Which three things activate glycogen synthase

A

↑ Insulin
↑ Glucose
↑ Glucose-6-P

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5
Q

Which two things inactivate glycogen synthase

A

↑ Glucagon

↑ Adrenaline

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6
Q

True or false: Insulin activates glycogen synthase

A

True

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7
Q

True or false: insulin levels can be increased by protein

A

True

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8
Q

How does a combination of protein and CHO effect glycogen resynthesis

A

Leads to greater resynthesis

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9
Q

How does co-ingestion of glucose and glutamine affect the insulin response

A

increases insulin response

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10
Q

Does glucose or glutamine give the greatest glycogen synthesis

A

Glucose alone

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11
Q

Where can glutamine have particular beneficial effects on glucose uptake

A

Liver

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12
Q

Insufficient CHO is defined as how much?

A

<1.2g/kg/bw

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13
Q

How does insufficient CHO affect muscle glycogen resynthesis

A

No improvement

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14
Q

If CHO is insufficient can the addition of protein increase rates of muscle glycogen synthesis

A

Yes

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15
Q

True or false: caffeine decreases blood glucose and insulin levels

A

False

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16
Q

Can caffeine have a beneficial affect on glycogen synthesis rates if CHO is insufficent

A

Yes, but not as effective compared with CHO/PRO mix

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17
Q

What 3 factors effect hydration

A
  • gastric emptying
  • intestinal absorption
  • Palatability
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18
Q

How does water move between lumen and capillary

A

Diffusion

19
Q

How does fluid volume favourably influence hydration

A

Enhances gastric emptying

20
Q

How does low energy content favourably influence hydration

A

Enhances gastric emptying if not too energy heavy

21
Q

How does low osmolality favourably influence hydration

A

Enhances gastric emptying if not too high

22
Q

How do cool temperatures favourably influence hydration

A

Taste better following exercise- more likely to drink more

23
Q

How does flavour favourably influence hydration

A

Taste better following exercise- more likely to drink more

24
Q

How does electrolyte presence favourably influence hydration

A

Maintains NA concentration and thirst

25
Q

Why should we aim to avoid >2% body weight loss

A

Reduces splanchnic blood flow

26
Q

How much fluid do we need to replace following exercise in the heat

A

150% of the lost fluid

27
Q

True or false: An increase in Na, will increase water retention, and decrease urine output

A

True

28
Q

Why is a decreased urine output beneficial post-exercise

A

Helps rehydration

29
Q

What level of Na gives a positive net balance

A

100mmol/l of Na+.

30
Q

Can we replace NA levels post-exercise with food?

A

Yes- for short recovery periods

31
Q

How does protein effect fluid retention

A

Increases it

32
Q

Why should we consume protein as milk post exercise

A

can help to restore the Na/K balance too, whereas CHO doesn’t

33
Q

True or false: CHO can change urine output, net fluid balance and % retained in the body

A

False

34
Q

Does alcohol consumption result in a positive or negative fluid balance?

A

Negative

35
Q

Did protein aid recovery from downhill running?

A

Yes

36
Q

When should whey protein be consumed

A

Post-exercise

37
Q

How does whey protein effect recovery of isometric strength

A

Reduced fall in isometric strength vs CHO

38
Q

Can whey protein reduce muscle soreness post-exercise

A

Yes

39
Q

True or false: BCAA improved strength production post-exercise

A

False

40
Q

How may BCAA be beneficial

A

Attenuate muscle soreness

41
Q

How does whey protein effect serum damage markers e.g. CK

A

No effect

42
Q

For endurance exercise, how did protein effect recovery

A

No effect

43
Q

For endurance exercise, how did protein effect functional strength

A

No effect

Sports Nutrition and Metabolism Yr 2 (13 decks)

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