Sports Nutrition Flashcards
What should you eat pre-workout
Low-glycemic food.
With a higher glycemic index, you have higher insulin which…
makes fat availability low.
If you have a low-glycemic food pre-workout you’re using more…
FATS
LOWER GI Foods pre-exercise are good because…
- perceived exertion lower
- workout longer
- flatter insulin curve
- delayed fatigue
What should you eat after workout?
High glycemic index food!
You want a high insulin response.
Why do we want high insulin response?
Replace muscle glycogen.
Feeding during workout?
If you’re working out 60-90 minutes; Best to have multiple smaller feeds.
Glucose transporters
In the villi, become supersaturated and you can’t use carb right away.
How can you get around glucose transporters overload?
Eat foods with mixed sources of carbohydrates! (Glucose AND fructose)
Maltodextrin
Small starch, body can rapidly break down
Individual sweat rates can be estimated by
measuring body weight before and after exercise
Is there a hydration recommendation
No everyone is different
Carbohydrate Prioritization
- ) Immediate Use
- ) Glycogen
- ) Fat
During and post workout snacks
Higher glycemic foods
Osmolality
The amount of solutes in a solution
How does salt and sugar impact absorption
It slows it down
How can individual sweat rates be estimated
Measuring body weight before and after exercise
Does the average exerciser benefit from sports drinks?
No real evidence in support of this
Benefits of creatine
increased muscular size
increased muscular strength
increased intermittent muscular endurance
How do our bodies produce ATP
Glycolysis and Citric Acid Cycle
Creatine?
Naturally occurring in our bodies, and we can also absorb from meat in our diet only.
Creatine Study results
- Increase in fat free mass
- Increase in Upper Body 1 rep max strength
- Increased cross-sectional area of muscle fibers
Does creatine seem to help vegetarian athletes?
YES.
Is creatine’s effectiveness proven?
YES.
What are the themes to keep in mind when deciding how to approach fueling with carbohydrates:
- Timing
- Event Type
- Population
- Optimal Goals
Multiple feedings helps with
Digestibility
Why aren’t foods that are high in fiber content advantageous during exercise
High fiber foods delay glucose absorption
When would you quickly replace glycogen stores?
If you’re going to work out twice in one day.
Hypotonic (osmolality of fluid is lower than blood) fluids
speed up absorption as the solute wants INTO the cells.
Hypertonic (osmolality higher than blood) fluids
slows down absorption as the solute draws water from cells out into the intestine
What is your best bet to gain an idea of hydration during a workout
THIRST
Does modest over hydration or modest under hydration impair a workout more?
Mixed results! Based on whether water weight helps or hinders performance.
Who benefits from drinking sports drinks?
Trained athletes doing endurance!
Creatine supplementation is most advantageous for what type of sport?
EXPLOSIVE sports, strength-based
Are creatine supplements expensive
not really
Do creatine supplements cause muscle cramps and dehydration?
NOPE
How does creatine provide an immediate energy buffer
Creatine phosphate provides immediate energy buffer by quickly phosphorylating ADP
Is creatine an essential nutrient?
Nope our body makes it, so vegetarians aren’t at risk of being deficient
What were some of the main results from the vegetarian Creatine supplementation study?
- Vegs have the highest increase in knee flection reps test
- Greatest increase in creatine levels after supplementation
- Lowest creatine at baseline
