Nutrition for recovery after training & comp

Question 1

practical factors interfering with post-ex. intake

Answer 1

• fatigue
• loss of appetite
• limited access
• post-ex. commitments & priorities & traditional activities

Question 2

amount of CHO

Answer 2

1-1.2g/kg/hour -> series of snacks rather than a single meal

Question 3

timing of CHO intake

Answer 3

• highest rates of mus glyc storage occur during the 1st hour after ex.
• time is less important than absolute amounts

Question 4

dietary energy intake must be enough to provide for ________ ______ needs as well as _____

Answer 4

immediate energy
storage

Question 5

when CHO intake is _____ co-ingestion of _____ can enhance muscle glycogen ______ but when CHO is ______ the co-ingestion of _____ has no further effect

Answer 5

inadequate
protein
storage
adequate
protein

Question 6

‘fuel for the work required’ extends the concept of CHO availability for training, by promoting that the athlete periodise their daily CHO intake according to the _____ _____ __ _____ ______, & the goal of supporting optimal performance/training _____ versus promoting training ______

Answer 6

substrate needs of the session
quality
adaptations

Question 7

training with low CHO availability

Answer 7

• when endurance ex. is undertaken with low glycogen stores, adaptation may be amplified
• endurance ath. should train with low glycogen/low avail. to enhance the training response and ex. with high avil. CHO when performance is imp.
• BUT training power oitputs may not be as high & perf. may not necessarily be improved

Question 8

a volume greater than the net fluid deficit must be ingested to restore fluid balance -> usually about ___% lost

Answer 8

150

Question 9

spread fluids over - hrs as better for GIT comfort as well as to maximise retention via smaller urine losses

Answer 9

2-4

Question 10

electrolytes ideal level for rehydration is __mmol/L but most palatable is __-__mmol/L

Answer 10

90
10-25

Question 11

caffeine & alcohol as potential diuretics

Answer 11

• increases urine losses BUT only if caffeine content is really high
• alcohol increases losses and may also impair glycogen resynthesis

Question 12

IV rehydration may be suitable in:

Answer 12

events such as TdF & tennis tournaments where
- moderate to severe fluid deficits are usual
- period between games is brief
- the athlete has to juggle time to allow adequate sleep