Nutrition for Strength/power athletes

Question 1

Energy Requirements of SP athletes

Answer 1

-meet energy needs
-provide correct macronutrients and sufficinet micronutrients
-incorporate proper timing of meals

Question 2

Daily energy requirements

Answer 2

-critical
-need to maintain or increase lean muscle mass and strength
-if in a caloric deficit can reduce lean muscle mass/muscular strength

Question 3

Protein for SP

Answer 3

-skeletal muscle protein remains relatively unchanged for lengthy periods of time in most people who eat regular meals and do not perform exercise
-maintenance of skeletal muscle mass is due to fluctuation between accrual and loss of muscle protein (NPB)

Question 4

Net protein balance

Answer 4

-difference between muscle protein synthesis and muscle protein breakdown
-MPS is responsive to amino acids
-resistance training increases stimulation for MPS

Question 5

Muscle tissue repair: protein

Answer 5

both muscle protein breakdown and MPS are initiated by exercise
-dietary protein is necessary to keep net protein in balance
-(negatove protein balance will reduce muscle mass)
-Muscle hypertrophy and repair of exercise induced muscle damage are dependent on positive muscle protein balance
-mps highest 24 hrs after exercise

Question 6

Daily intake for strength training

Answer 6

1.6-1.7g/kg/day
0.24-0.31g/kg/dose

Question 7

milk

Answer 7

consumption after exercise increases muscle fiber CSA compared to soy

Question 8

combined pro+cho consumption

Answer 8

CHO increases protein uptake
MAA increases synthesis
-together they increase synthesis and uptake
3:1 carb:pro ratio

Question 9

protein and recovery

Answer 9

meals that contaiin protein should be consumed every 3 hours with a meal containing protein right before bed
(20-25g after workout)
(20g of protein every 3 hrs after workout)
(30g casein before bed)

Question 10

Branched Chain AA

Answer 10

play important role in muscle metabolism
-leucine is necessary for stimulation of molecular signaling that leads to MPS
-only works if consumed with other EAA
-Should NOT be used to reduce exercise induced muscle damage or stimulat MPS

Question 11

protein timing

Answer 11

-24 hrs following exercise MPS will still elevated in fasted state

Question 12

protein and sleep

Answer 12

-easily digested and absorbed
-increases plasma AA
-stimulates post exercise muscle protein accumulation
-20-40g prior to sleep

Question 13

Daily CHO intake for strength training

Question 14

resistance training and muscle glycogen

Answer 14

-can deplete 24-40% of muscle glycogen stores
-higher load that promotes muscle hypertrophy results in greatest depletion of muscle glycogen stores
-eating CHO during training has little effect but may help with glycogen resynthesis

Question 15

Role of Dietary Fat

Answer 15

-essential macronutrient
-athletes can tolerate slightly higher fat intakes
-should avoid trans fats
-20-35%
-saturated=<10%
-helps raise testosterone

Question 16

Omega 3 Fatty acids

Answer 16

ALA (must be eaten in diet)
EPA and DHA long chain that can be made from ALA
-anti inflammatory
-reduce muscle soreness