Sports Nutrition for Endurance Athletes

Question 1

Endurance athletes specifics

Answer 1

-train and compete for long durations more than 2 hours (low-mod)
-Steady state vs Intermittent high intensity exercise
-runners, cyclists, or triathletes

Question 2

Carbs limited in the body

Answer 2

-everyone has enough stored fats to exercise for a very long time.
-carbs have a limited storage and body relies on carbs during high intensity exercise
-eating carbs helps replenish glycogen stores
(intensity increases- carb use and decreased fat use)

Question 3

Carb intake and Use

Answer 3

Able to use 1 gram of glucose per minute
-if we use glucose an fructose we can increase to about 1.5 per minute
-past 1.5 no benefit

Question 4

Glucose and Fructose

Answer 4

-improves carb intake
-improves fluid delivery
-fluid gets into blood faster and almost as fast as water

Question 5

Carbs during training and competition

Answer 5

<30 mins=none
45-75 mins= small amnts
1-2 hrs= 30g/h
2-3 hrs = 60 g/h
>2.5-3 hrs = 90g/h (glucose and fructose)

Question 6

Enhancing Carb stores-acute

Answer 6

-can only sustain a rate of 1.0 or 60g/h
-carb recommendations aren’t based on body weight, but are standard amounts based on exercise duration

Question 7

GI issues with Carbs

Answer 7

-stomach can be trained
-must gradually increase the amt of fluid and fuel intake during exercise to meet
-consuming more fluid or carbs than an athlete is used to results in GI discomfort

Question 8

Carb loading

Answer 8

-maximizing muscle glycogen pior to competition
-those with higher carb diet hace longer time to exhuastion

Question 9

More muscle glycogen at start of exercise

Answer 9

-increase time to fatigue
-general for endurance
-mod= 6-10
-high= 8-12
-goal is to have high muscle glycogen contents before starting training or competition
-Classical= 6 days before
-updated= 3 days before high intake

Question 10

Protein for recovery from endurance

Answer 10

-Resistance type= strongly stimulates synthesis of muscle contractile proteins

-Endurance type= greater impact on stimulating the synthesis of mitochondrial proteins

-allows for exercise-specific muscle adaptations

Question 10

Protein

Answer 10

-human body is 45% protein
-has many many functions

Question 11

protein recovery cont.

Answer 11

-endurance stimulates amino acid oxidation
-protein is necessary to restore AAs

Post exercise:
increases muscle fiber and mito syntheses
aim for 20g or 0.25-0.3g/kg

daily:
-needs are elevated above RDA to support demands of training and adaptation
-1.2-1.4 g/kg

Question 12

Protein and Endurance Performance

Answer 12

-important for recovery but does not further improve endurance performance based on VO2 max

Question 13

Protein and Carbs DURING endurance

Answer 13

-ingestion of protein with carbs during exercise does not acutely improve exercise performance above carbs alone

Question 14

Pre-event Nutrition

Answer 14

-goals: control hunger and maximize glycogen stores and blood glucose

time frame: glycogen loading

Question 15

6hr before exercise

Answer 15

-large carb rich meal 3-4 hrs
-200 g before exercise
-food should be low in fat, fiber and bulk
-

Question 16

Types of CARBS

Answer 16

-glucose, sucrose, and maltodextrins appear effective
-liquids easier than solids
-maltodextrins more popular (less sweet)
-Fructose- not as beneficial
-30-60g/h is recommended and should be taolored

Question 17

Rate of Carb ingestion after workout

Answer 17

-every 2hrs 50g of carbs
-restores glycogen at a rate of 5-6% per hour

Question 18

High vs Low GI carbs after

Answer 18

High: 5-6% resynthesis
Low: only 3% (fructose)

Question 19

Timing of Carbs on Muscle Resynthesis

Answer 19

-first 2 hours
-rate of glycogen resynthesis is 7-8%
-drink a carb rich beverage
for 70kg athlete ensure 600 g are consumed in 24 hrs
-dont eat meals <70% carbs
-