Diets for Training

Question 1

Typical carbohydrate intake for:

 less than 45 min

Answer 1

None needed

Question 2

Typical carbohydrate intake for:

 45-75 minutes

Answer 2

mouth rinse most forms of CHO

Question 3

Typical carbohydrate intake for:

 1-2 hr

Answer 3

up to 30g/h most forms of CHO

Question 4

Typical carbohydrate intake for:

2-3 h

Answer 4

up to 60g/h rapidly oxidizing

Question 5

Typical carbohydrate intake for:

 >3h

Answer 5

up to 90 g/h multiple transporters (fructose and glucose)

Question 6

What would the recommendations for an athlete be with regard to carbohydrate intake in the 3-5h pre exercise and what is the purpose.

Answer 6

 Last large meal
 Often breakfast and therefore important as it’s after an overnight fast
 Meal aimed at maximizing levels of glycogen in muscle and liver
 Also helps to maintain blood glucose
 Blunts FA mobilization for up to 6 hours

Question 7

What is the purpose of post exercise carbohydrate feeding and what happens?

Answer 7

 Replenish glycogen stores of liver and muscle
 should be done within 120 minutes
 two phases - fast and slow
 insulin upregulates glycogen synthase and makes sure we have more of the active form of this enzyme
 max resynthesis rates are seen with about 90g/h of carbohydrate feeding
 Can be solid or liquid
 glucose or sucrose are best forms, due to quick absorption of glucose.

Question 8

What would you get an athlete to consume post exercise (aerobic endurance)

Answer 8

• consume ASAP
• 75-90g/h in first 4 hours
• high CHO snacks between meals will help
• decrease fat and fibre to minimum
• high GI foods
• remember fluids

Question 9

Adverse side effects of typical low-carbohydrate diets include all of the following except

a. fatigue.
b. nausea.
c. constipation.
d. high blood pressure.

Answer 9

d.high blood pressure

Question 10

Which of the following is correct:
A chronically low CHO diet-
A) inc. fat oxidation, dec. glut-4, dec. performance
B) inc. fat oxidation, inc. glut4, inc. performance
C) dec. fat oxidation, dec. glut-4, dec. performance
D) dec. fat oxidation, inc. glut-4, inc. performance

Answer 10

A) inc. fat oxidation, dec. glut-4, dec. performance

Question 11

Which of the following is correct:
A train-low compete high diet-
A) inc. fat oxidation, dec. enzyme activity, inc. performance
B) inc. fat oxidation, inc. enzyme activity, may or may not increase performance
C) dec. fat oxidation, dec. enzyme activity, dec. performance
D) dec. fat oxidation, inc. enzyme activity, may or may not increase performance

Answer 11

B) inc. fat oxidation, inc. enzyme activity, may or may not increase performance

Question 12

Which of the following is correct:
Training after a fast-
A) inc. fat oxidation, dec. enzyme activity, inc. performance
B) inc. fat oxidation, inc. enzyme activity, may or may not increase performance
C) dec. fat oxidation, dec. enzyme activity, dec. performance
D) dec. fat oxidation, inc. enzyme activity, may or may not increase performance

Answer 12

B) inc. fat oxidation, inc. enzyme activity, may or may not increase performance

Question 13

Which of the following is correct:
Training after a fast and low CHO-
A) inc. fat oxidation, dec. fat transporters inc. performance
B) inc. fat oxidation, inc. fat transporters, may or may not increase performance
C) dec. fat oxidation, dec. fat transporters, dec. performance
D) dec. fat oxidation, inc. fat transporters, may or may not increase performance

Answer 13

B) inc. fat oxidation, inc. fat transporters, may or may not increase performance

Question 14

Give 3 potential nutritional supplements for improved performance

Answer 14

• CHO
• Sodium Bicarbonate
• Beta-Alanine
• Caffeine
• Creatine
• Beetroot

Question 15

Which vitamin in particular will children need more of?

Answer 15

Vitamin D

Question 16

Why do children utilise fat over CHO?

Answer 16

Their glycolytic enzymes aren’t as good, and their CHO intake comes from lactose, in milk