Nutrition For Short Very High And High Intensity Sports

Question 1

What is the estimated maximal rate of ATP production

Answer 1

Phosphocreatine: 6 umol/s/kg

Anaerobic glycolysis: 1.5 umol/s/kg

Aerobic glycolysis (carbs): 0.5 umol/s/kg

Aerobic glycolysis (fat): 0.24 umol/s/kg

Question 2

How long does it take for phosphocreatine to donate it’s phosphate to ADP and return to the mitochondria to be rephosphorylated

Answer 2

1-2 minutes

Question 3

What does the rate of recovery for muscular phosphocreatine depend on

Answer 3

Magnitude of reduction

Oxygen availability

pH

Substrate levels

Question 4

What are protein recommendations (based on FFM) for short duration very high and high intensity sports

Answer 4

2.3-3.1 g/kg FFM

Question 5

What are the carbohydrate and protein recommendations, micronutrients of concern for short duration very high and high intensity sports

Answer 5

Carbohydrates: 5-7 g/kg/day
55% total kcal

Protein: 1.2-2.0 g/kg
0.25-0.3 g/kg/meal or 15-25 g/meal
10 g EAA/meal

Micronutrients:
Antioxidants: vitamins A, C, E, sulfur,
selenium, manganese
Joint health: calcium, phosphorus,
zinc, vitamins C, D, E

Question 6

What effect does dehydration (3-4%) have on muscle strength, muscle power, and muscle high intensity endurance

Answer 6

Muscle strength: 2%

Muscle power: 3%

Muscle high intensity endurance: 10%

Question 7

High priority considerations for training and competition for short duration very high and high intensity sport

Answer 7

Training:
- Maintaining energy and glycogen levels
- Maintaining adequate hydration
- Promoting maximal recovery
- Supporting training adaptations
- Achieving an ideal power to weight ratio

Competition:
- Maintaining focus and concentration
- Maximizing reaction time
- Managing fueling around events

Question 8

Why are sodium bicarbonate and beta alanine recommended

Answer 8

To enhance lactic acid buffering capacity

Question 9

What supplements enhance reaction time and focus

Answer 9

Caffeine

Phosphatidylserine

Taurine

Tyrosine

Beta alanine

Question 10

What energy systems does short duration, high and very high intensity exercise use

Answer 10

Phosphagen system

Anaerobic metabolism

Question 11

Examples of sports in short duration, high and very high intensity

Answer 11

Sprints

Throwing

Hurdles

Powerlifting