Periodised Nutrition for Athletic Perf.

Question 1

Define periodisation in the context of exercise training

Answer 1

Long-term progressive approach

Designed to improve athletic perf by systematically varying training throughout the year.

Question 2

Define periodisation in the context of nutrition

Answer 2

Planned, purposeful + strategic use of nutritional interventions to enhance the adaptations targeted by individual exercise sessions or periodic training plans.

OR

to obtain other effects that will enhance perf longer term.

Question 3

What are the types of nutritional strategies

Answer 3

For promoting training adaptations + body composition goals.

For maximising exercise perf + post-exercise recovery.

Question 4

List the Nutritional Strategies for promoting training adaptations

Answer 4

High CHO availability

Training the gut

Training race-nutrition

Train low

Train fasted

Post-exercise protein ingestion

Question 5

Nutritional Strategies for promoting training adaptations

High CHO availability

What does it involve

Answer 5

6-10g/kg/bw prior to training

Additional ingestion during session.

Question 6

Nutritional Strategies for promoting training adaptations

High CHO availability

What’s the goal

Answer 6

To ensure elevated muscle + liver glycogen stores

– Main energy sources for moderate + high-intensity exercise.

Question 7

Nutritional Strategies for promoting training adaptations

High CHO availability

Evidence/Literature

Answer 7

Studies show improvements in endurance perf + ⬇️ in fatigue development

No evidence for longer term perf effects.

Question 8

Nutritional Strategies for promoting training adaptations

Training the gut

What does it involve?

Answer 8

Regular consumption of a specific nutrient in order to enhance the ability of the intestines to absorb nutrient under stress.

Question 9

Nutritional Strategies for promoting training adaptations

Training the gut

When is it predominantly used?

Answer 9

Endurance sports where athletes have a high rate of GI problems + discomfort.

Question 10

Nutritional Strategies for promoting training adaptations

Training the gut

Evidence/Literature

Answer 10

GI system is highly adaptable.

Regular consumption of a high-CHO diet enhances CHO absorption during exercise + reduced GI distress.

Question 11

Nutritional Strategies for promoting training adaptations

Training race-nutrition

What does it involve

Answer 11

Practising the planned nutrition intake for a race multiple times prior to the race during certain training sessions.

Question 12

Nutritional Strategies for promoting training adaptations

Training race-nutrition

When is it often used?

Answer 12

Endurance sports

Also valuable to others

Question 13

Nutritional Strategies for promoting training adaptations

Training race-nutrition

Benefits

Answer 13

Overlap with those of training the gut

Additionally…

Hydration practise, caffeine +/or nitrates ingestion + post-exercise recovery.

Question 14

Nutritional Strategies for promoting training adaptations

Training low

What does it involve

Answer 14

Starting training session in a state of low-CHO availability

Question 15

Nutritional Strategies for promoting training adaptations

Training low

How is it achieved?

Answer 15

Avoiding consumption of CHO in the morning prior to + during the session.

Could also do evening before = Sleep low.

Question 16

Nutritional Strategies for promoting training adaptations

Training low

How does it help?

Answer 16

Link between muscle glycogen availability + the expression of genes related to oxidative metabolism.

BUT…

Changes in gene expression may indicate that adaptations are occurring but not a guarantee + also do not indicate long-term effect on exercise performance.

Question 17

Nutritional Strategies for promoting training adaptations

Training fasted

Answer 17

No food to be consumed prior to training, aims to deplete liver glycogen stores.

Less emphasis on muscle glycogen stores.

Effects on oxidative metabolism are similar to the train low strategy.

No studies have so far investigated the effect of this on LT exercise perf.

Potential -ive effect on MPS.

Question 18

Nutritional Strategies for promoting training adaptations

Post-exercise protein ingestion

Answer 18

25-40g of protein following exercise.

Essential for stimulating MPS + ensuring a +ive protein balance.

Evidence indicates post-exercise protein consumption to stimulate myofibrillar protein synthesis (key for muscle mass + strength development).

Question 19

What is consumption of protein following endurance exercise beneficial for?

Answer 19

Enhancing mitochondrial protein synthesis.

Question 20

List the Nutritional Strategies for maximising post-exercise recovery

Answer 20

Refuel

Repair

Polyphenol Supplementation

Question 21

Nutritional Strategies for maximising post-exercise recovery

Refuel

Answer 21

Replenishing glycogen stores.

CHO 1.2g/kg/BBM/hr following event

CHO consumption in 1st hr after exercising is important to enhance glycogen resynthesis.

Consumption of high GI foods is preferred during the recovery period.

Question 22

Nutritional Strategies for maximising post-exercise recovery

Repair

Answer 22

Post-exercise protein consumption is key for stimulating MPS + promoting anabolism.

Decreased markers of muscle damage, soreness + inflammation follow post-exercise protein consumption.

Enhanced glycogen resyntesis w/ 0.4kg/PRO when CHO intake isn’t optimal.

Enhances subsequent perf when PRO consumed alongside CHO in the recovery period.

Question 23

Nutritional Strategies for maximising post-exercise recovery

Polyphenol supplementation

Answer 23

Polyphenols have been shown to exert potent antioxidant + anti-inflammatory effects.

Supplementation w/ various polyphenol sources have been shown to enhance post-exercise recovery.

Question 24

What needs to be ensured for polyphenol supplementation?

Answer 24

Dose

Duration

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== All optimal