Diets to assist with training

Question 1

training intensity with sprint

Answer 1

all out (500W)

Question 2

training intensity with endurance

Answer 2

65% VO2 peak (150W)

Question 3

exercise protocol with sprint

Answer 3

30s, 4-6, 4min recovery, 3x a week

Question 4

exercise protocol with endurance

Answer 4

40-60min, 5x a week

Question 5

weekly exercise time with sprint

Answer 5

10mins

Question 6

weekly exercise time with endurance

Answer 6

4.5h

Question 7

weekly training time with sprint

Answer 7

1.5h

Question 8

weekly training time with endurance

Answer 8

4.5h

Question 9

weekly training volume with sprint

Answer 9

225kJ

Question 10

weekly training volume with endurance

Answer 10

2250kJ

Question 11

comparison of MICT, SIT and NTC - Gillen (2016)

Answer 11

25 sedentary men

3 x 20 all out sprints

2 min recovery between each one

Or moderate 45mins continuous activity

Control

12 weeks

Question 12

SIT effectively increases aerobic capacity (Gillen, 2016)

Answer 12

Moderate and sprint = improvement in aerobic capacity - VO2 peak

no change with control

Question 13

SIT effectively improved insulin sensitivity (Gillen, 2016)

Answer 13

improved CSI with moderate and sprint

reduced with control

Question 14

SIT effectively increased mitochondrial enzymes (Gillen, 2016)

Answer 14

improved max activity of citrate synthase with moderate and sprint

no change with control

some training adaptations with sprint and endurance type training

Question 15

train low, compete high

Answer 15

Chronically low CHO diet - stress body

Twice daily training - 2nd training - depleted carb state

Training after overnight fast

Prolonged training without ingestion - carb depleted

Withhold CHO in recovery - don’t recover fully - haven’t replenished glycogen stores to full capacity

Question 16

so HIT/SIT brilliant and so is nutrition

Answer 16

higher adaptation with more nutrition

Question 17

nutritional interventions

Answer 17

buffers

caffeine

creatine

beta-alanine

Question 18

low CHO causes bigger adaptations in oxidative enzymes (Morton, 2009)

Answer 18

greater SDH activity with low carb

Question 19

CHO manip and HIT (Morton, 2009)

Answer 19

2 sessions per day - 1st - after fed - carb - 2nd session provided with glucose

2nd session with just water with placebo

4 bouts of training a week

Question 20

CHO availability: performance not influenced (Morton, 2009)

Answer 20

or exercise tolerance

no differences in TTE/performance with low carb

Question 21

HIIT and low carb also shown to improve performance (Cochran, 2015)

Answer 21

Increase in mean power output with low carb

improvement in repeated sprints with low carb

Question 22

CHO manipulation strategies

Answer 22

chronically low CHO diet

train low, compete high

training after overnight fast

training after overnight fast and low carb support

withholding carb during recovery

Question 23

chronically low CHO diet benefits

Answer 23

increased fat oxidation

decreased GLUT-4

decreased performance

(not that great)

Question 24

train low, compete high benefits

Answer 24

increased fax oxidation

increased enzyme activity

increased muscle glycogen

maintained performance

Question 25

training after overnight fast benefits

Answer 25

increased fat oxidation increased enzyme activity maintained performance (most common)

Question 26

training after overnight fast and low carb support benefits

Answer 26

increased fat oxidation increased fat transporters maintained performance

Question 27

withholding carb during recovery benefits

Answer 27

not tested limited evidence

Question 28

CHO manipulation (Hulston, 2010)

Answer 28

*see slide*

Question 29

self-selection = low power output (Hulston, 2010)

Answer 29

• Low - Power they could generate in HIT sessions lower - Glycogen depleted state - less power could be generated

Question 30

Low = muscle TG usage despite more muscle glycogen (Hulson, 2010)

Answer 30

Low - less reliant on glycogen and more reliant on TG increase in muscle glycogen post training

Question 31

low = increased proteins related to fat metabolism

Answer 31

greater CD36 and HAD with low

Question 32

both groups had improved time trial (Hulston, 2010)

Answer 32

increased power output with low

Question 33

bicarbonate effectiveness as a training aid (Edge et al., 2006)

Answer 33

3 weeks interval training at high intensity effort - ⇧ buffering inversely to pre training levels - ⇧ VO2 max - ⇧ LT - ⇧ Ex @ pre training VO2 max Time trial increased Outcome - Buffering occurred - Sig higher with bicarbonate buffer - Adaptations occurred - Increases in VO2 max, lactate threshold and time to exhaustion