Nutrition for training Flashcards

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1
Q

Give 2 ways exercise disturbs homeostasis

A
  • Stores are depleted e.g. glycogen, as only so much is endogenously available
  • Protein metabolism
  • Muscle damaged
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2
Q

Explain why an induction of the insulin cascade is beneficial for performance

A

CHO drink/meal induces an insulin cascade, as the pancreas gives an insulin response. More glycogen in the body, means a longer time to exhaustion.

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3
Q

What intracellular adaptations occur when we exercise in a low glycogen state?

A
  • Increased PDK4 (rate limiting step of CHO oxidation)
  • Increased UCP3 (mitochondrial function)
  • Increased LPL (Increases fat oxidation)
  • Increased CPT1 (rate limiting step of fat oxidation)
  • Increased PGC-1 (co-activator of energy metabolism pathways)
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4
Q

What is the protein which when induced by AMPK induces expression of genes for CHO and fat oxidation

A

PGC1a

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5
Q

Describe train low compete high reasoning

A

The glycogen loading effect- adapt better and drive better metabolic phenotype.

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6
Q

Which is more beneficial for adaptation- training once or twice a day

A

Twice

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7
Q

Why should we exercise after an overnight fast

A

Decreased liver CHO –> greater adaptation/resynthesis

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8
Q

Is sleep low/train low beneficial for endurance sports?

A

Yes

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9
Q

What sort of sport is sleep low/train low not advised for

A

Sports with repeated sprints

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10
Q

What could the negative effects of CHO restriction be

A
  • poor training quality, immunosuppression, and muscle protein loss
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11
Q

What is creatine

A

Synthesised from the amino acids arginine and glycine

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12
Q

Which two organs synthesise creatine

A

Liver and Kidney

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13
Q

How much creatine a day do the liver and kidney produce?

A

~1 g/day

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14
Q

What are the approximate resting muscle concentrations of creatine

A

160 mmol.kg

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15
Q

Give 2 creatine rich foods

A

Herring, Beef, Salmon, Pork and Milk

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16
Q

??? + ADP + H+ –> ATP + Cr

A

Pcr + ADP + H+ –> ATP + Cr

17
Q

??? + 3ADP + Pi –> 3ATP + 2Lactate + 2H+

A

Glycogen + 3ADP + Pi –> 3ATP + 2Lactate + 2H+

18
Q

Pcr + ADP + H+ –> ATP + ???

A

Pcr + ADP + H+ –> ATP + Cr

19
Q

Creatine replaces PCr stores. How is this beneficial

A

gives a longer time where ATP can be generated (via PCr resynthesis)

20
Q

How does creatine effect H buffering

A

Improves/increases it

21
Q

What type of enzymes does creatine activate

A

Glycolytic

22
Q

What is the loading dose of creatine

A

(20g/0.3g/kg) for 5 days

23
Q

What is the maintenance dose for creatine

A

(2g or 0.03-0.07g/kg)

24
Q

What are the side effects of creatine supplementation

A

• Rapid hypertrophy- water retention
o Changes osmolality so cells expand
• Increased anaerobic performance
• Increased muscle glycogen concentration

25
Q

How are NSAIDs a training aid

A

By removing pain, you can train harder for longer

26
Q

Which group of people have negative effects with NSAIDs

A

Young men- blocks MPS

27
Q

What are the negative impacts of vitamin C and E for training

A

They can block training adaptation in some people, but not in others. There is no metabolic evidence they inhibit metabolism/training adaptation.

28
Q

What are the negarive impacts of resveratrol for training

A

An antioxidant which blunts positive effects of exercise training in older people but has no effect in younger people.

29
Q

What is a mimetic

A

gives equivalent exercise response

30
Q

Why may epicatechin be beneficial as a training aid

A

An exercise mimetic as it effects the same metabolic pathways as Ca2+ and AMPK.
Shown improved markers of muscle function