Nutrition for recovery Flashcards
True or false: There is a correlation between ingested CHO and glycogen synthesis rate.
True Greater depletion means greater resynthesis occurs.
At what amount of glycogen do we see greater resynthesis?
Up to ~1.2g/kg/h
What is the key enzyme for glycogen restoration
Glycogen synthase
Which three things activate glycogen synthase
↑ Insulin
↑ Glucose
↑ Glucose-6-P
Which two things inactivate glycogen synthase
↑ Glucagon
↑ Adrenaline
True or false: Insulin activates glycogen synthase
True
True or false: insulin levels can be increased by protein
True
How does a combination of protein and CHO effect glycogen resynthesis
Leads to greater resynthesis
How does co-ingestion of glucose and glutamine affect the insulin response
increases insulin response
Does glucose or glutamine give the greatest glycogen synthesis
Glucose alone
Where can glutamine have particular beneficial effects on glucose uptake
Liver
Insufficient CHO is defined as how much?
<1.2g/kg/bw
How does insufficient CHO affect muscle glycogen resynthesis
No improvement
If CHO is insufficient can the addition of protein increase rates of muscle glycogen synthesis
Yes
True or false: caffeine decreases blood glucose and insulin levels
False
Can caffeine have a beneficial affect on glycogen synthesis rates if CHO is insufficent
Yes, but not as effective compared with CHO/PRO mix
What 3 factors effect hydration
- gastric emptying
- intestinal absorption
- Palatability
How does water move between lumen and capillary
Diffusion
How does fluid volume favourably influence hydration
Enhances gastric emptying
How does low energy content favourably influence hydration
Enhances gastric emptying if not too energy heavy
How does low osmolality favourably influence hydration
Enhances gastric emptying if not too high
How do cool temperatures favourably influence hydration
Taste better following exercise- more likely to drink more
How does flavour favourably influence hydration
Taste better following exercise- more likely to drink more
How does electrolyte presence favourably influence hydration
Maintains NA concentration and thirst
Why should we aim to avoid >2% body weight loss
Reduces splanchnic blood flow
How much fluid do we need to replace following exercise in the heat
150% of the lost fluid
True or false: An increase in Na, will increase water retention, and decrease urine output
True
Why is a decreased urine output beneficial post-exercise
Helps rehydration
What level of Na gives a positive net balance
100mmol/l of Na+.
Can we replace NA levels post-exercise with food?
Yes- for short recovery periods
How does protein effect fluid retention
Increases it
Why should we consume protein as milk post exercise
can help to restore the Na/K balance too, whereas CHO doesn’t
True or false: CHO can change urine output, net fluid balance and % retained in the body
False
Does alcohol consumption result in a positive or negative fluid balance?
Negative
Did protein aid recovery from downhill running?
Yes
When should whey protein be consumed
Post-exercise
How does whey protein effect recovery of isometric strength
Reduced fall in isometric strength vs CHO
Can whey protein reduce muscle soreness post-exercise
Yes
True or false: BCAA improved strength production post-exercise
False
How may BCAA be beneficial
Attenuate muscle soreness
How does whey protein effect serum damage markers e.g. CK
No effect
For endurance exercise, how did protein effect recovery
No effect
For endurance exercise, how did protein effect functional strength
No effect
