W10 - Nutrition for Recovery Flashcards
What happens during exercise so that glucose uptake can be increased?
Ca2+ + adrenaline incr the GLUT4 translocation to cell membrane to allow uptake of glucose.
What does CHO consumed after exercise do?
Stimulates insulin release from the pancreas.
This stimulates GLUT4 to be translocated to the cell membrane to incr glucose uptake.
At the end of exercise there is still large amounts of GLUT4 at cell membranes.
What happens to these?
After a while, some of them will no longer be there so glycogen re-synthesis rate decreases.
Large amounts of what increases the amount of protein phosphatase?
Insulin
Glucose
G-6-P
What does protein phosphatase do?
Removes P group from inactive form of glycogen synthase to active form of glycogen synthases which can now be stored.
What increases concentrations of protein kinase A?
Ca2+
Glucagon
Adrenaline
(All present during exercise)
What does protein kinase A do?
Converts active form of glycogen synthase into its inactive form.
List insulins main mechanisms
⬆️ GLUT4 transport
Activates glycogen synthase
= Both contributors to glycogen re-synthesis rate.
By consumption of what can insulin be increased?
CHO + protein consumption
What happens as CHO ingestion rate increases?
So does muscle glycogen synthetic rate until a PLATEAU
Where does the muscle glycogen synthetic plateau occur?
~ 1.2g/kgBM/h of CHO ingestion rate.
When does the largest amount of non-oxidative CHO disposal occur?
When combined glutamine + glucose are consumed.
What is the theory surrounding glutamine consumption?
Theory –> Glutamine increases glycogen storage of liver + not muscle.
Is there a significant effect between the combination of protein + CHO intake compared to only CHO intake?
NO
What should be taken if CHO consumption should be low but the aim is to increase muscle glycogen?
Suboptimal amounts of CHO with protein
What happens once the binding of caffeine to the adenosine receptor is “sensed”?
Pituitary gland signals for the body to release adrenaline from the adrenal glands.
What does adrenaline stimulate?
hepatic glucose output
Promotes intestinal absorption
= More glucose absorbed from gut, into bloodstream to the muscles for increase glycogen synthesis.
Is there a difference in muscle glycogen synthesis after consuming solid vs liquid CHO?
No
But liquid is beneficial for rehydration
Easier to consume when appetite is reduced
Easier to digest
List factors influencing hydration
Gastric emptying
Intestinal absorption for electrolyte content
Palatability
What can aid fluid retention?
Protein
What does what do to muscle soreness?
BCAA appears to reduced muscle soreness.
