Lecture 5 - Fuel

Question 1

What fuel do we use in our body based on?

Answer 1

Different types of fuel for different intensities

Question 2

What is the most important fuel for moderate intensity?

Answer 2

• Most training and ocmpetitons are at least moderate intensity, so 70%VO2max and carb is a more important fuel to support muscle glycogen for peak performance
• 5-7g or carb/kgBW per day for athletes

Question 3

How much protein should you take in for athletes?

Answer 3

Protein can be 1.2-2g/kgBW per day

Question 4

What source of energy is used for peak performance?

Answer 4

Carbs

Question 5

What are the main sources of carb?

Answer 5

Blood glucose
○ Supplied by liver glycogen, external sources (food), GNG

Muscle glycogen
○Need to max ability to use this so that the next time you can benefit from this

Question 6

When should fluids, c arbs, protein and fat be consumed before you partake in activity?

Answer 6

• Fluid all the way up unitl activity
• Carb up until time of activity, as you get closer to exercise the volume of food should go down
• Protein and fat delay gastric emptying and digestion so we don’t really want this in your stomach so we recommend hours before activity

Question 7

What happens to blood flow during activity?

Answer 7

○ Blood flow diverted during activity so wont digest food

Question 8

What kind of carbs should we have right before activity and hours before activity?

Answer 8

○ Complex carbs further out, simple carbs closer to exercise, but don’t want fibre to sit in stomach and casue discomfort

Question 9

Who should you have fuel for activity?

Answer 9

• Activities lasting >60 mins
○ Activities lasting >2-3hour
○ Activities lasting 45-60min but only at high intensity (75% VO2 Max)
○ Note also that these recommendations are to enhance performance not simply to complete the activity

Question 10

How many g of carb should you have /hr during activity?

Answer 10

30 to 60g/hr

Question 11

Why should you have fuel during activity?

Answer 11

○ Spares both lover and muscle glycogen, extending their use
○ Readily absorbed and can be used by muscles and the brain as a third carb sources
○ May augment the need for GNG which spares protein

Question 12

For endurance events greater than 30 mins how much carbs should you have before exercise?

Answer 12

5-12g/kg/d

-Going to be training and burning thorugh a lot of. Glycogen, this is why its so high

Question 13

For strength sports how much carb and protein do you need?

Answer 13

Before:
Carb: 4-7g/kgBW
Protein: 1.6-1.7g/kg

During:
Carb: 0.5g/kg
Protein: None

Recovery:
Carb: 1.0-1.2g/kg/hr
Protein: 20g or 0.3g/kg
-also 2-2.5g of leucine

Question 14

If you are a serious athlete what should be considered thought the year?

Answer 14

Specific training protocols throughout the year

• Don’t want to send athlete into comp exhausted
• Total cals drop to almost half in the off season

Question 15

What are the general recommendations for fuel post activity for serious athletes?

Answer 15

<8hr between practice/comp

1-1.2g/kg carb

0.25g/kg or 20-25g of protein

Question 16

What is the most beneficial way to replenish glycogen?

Answer 16

Combo of protein and carb is the most beneficial. Carb and protein were better for % recovery of glycogen
-Mix of carb and protein had a better glycogen recovery over 4 hr period

Question 17

How much carb and protein do we really need for recovery?

Answer 17

Plateau 1-1.2g carbs because the body can only go so far and glycogen can only replenish so fast
○ No benefit of more carbs

Question 18

What is the ratio needed for carbs/protein in recovery?

Answer 18

• Got a lot more glycogen right after activity, waiting is no good for carbs

• 70g of mix-25g protein= 50g should be carbs
○ Protein is a fixed number so carbs is whatever is left over
-70g of the mix Is based on BW (1-1.2g/kgBW)

Question 19

30 mins after exercise what re the muscles sensitive to?

Answer 19

Sensitive to glucose, doesn’t matter if glucose is present or not
-Take advantage of this window we can replenish a lot of glycogen

Question 20

How often is protein being turned over in our bodies?

Answer 20

Protein turnover is constantly occurring in our bodies

• Balance between breakdown and synthesis
• You need more to replenish the turnover

Question 21

How long does RE enhance protein synthesis after exercise?

Answer 21

Approximately 24-48hr post exercise

-If you have damage happening from training and adaptation, there is a turnover of protein

Question 22

How much does RE increase muscle protein synthesis by?

Answer 22

40% (myofibrillar)
• Overall synthesis increases by 56%
• Dependent on volume and into site of activity
• Includes bone growth, connective tissue, muscle enzyme

Question 23

When do we reach peak protein synthesis at?

Answer 23

Peak synthesis reached at 23hr post exercise, then declines somewhat and recovers
• Continues into the next day

Question 24

What can help to increase muscle protein synthesis?

Answer 24

Not surprisingly, feeding along can also increase muscle protein synthesis above resting values (about 130% above resting values).
• Body has new AA s to turn over things

Question 25

What does a combination of exercise, protein and AA supplementation lead to?

Answer 25

Exercise + protein/AA supplementation • Incfreease in muscle prptein synthesis by 50% abose exercise alon

Question 26

When should you administer protein/AA supplements after exercise?

Answer 26

Timing of administration is unclean and does not seem to play a major role • Close to exercise may help a bolus

Question 27

What is the dose of EAA?

Answer 27

• 20-30g of EAA | -Bolus seems better

Question 28

What is the source of protein that you should be getting?

Answer 28

• Unclear, as long as it has the total compliment of proteins then you're good Leucine

Question 29

Which protein is slightly better and gives more leucine?

Answer 29

Whey protein is better and gives you the most leucine (2-2.5g) in small quantity for optimal protein synthesis

Question 30

Should protein be supplemented?

Answer 30

* Can be done but need to be creative about it * Plant based sources of protein are less digestible than meat - Veg: add 10g protein to account for losses in digestabilibty - Vegan: add 20g Volume of food will increase from omnivor to veg/vegan

Question 31

Whats carb loading?

Answer 31

Goal: super compensate glycogen levels ○ Depletion of glycogen via low carb diet and activity ○ Replenish with high carb diet

Question 32

what can a high fat diet for 4-7 days lead to?

Answer 32

○ Increase fat oxidation -Tries to burn more off in response to high energy ○ Spare muscle glycogen ○ Increase fat transport ○ Increase in hormones sensitive lipase - The rate limiting enzyme fo fat hydrolysis ○ Decrease in pyruvate dehydrogenase - A rate limiting enzyme of glycogen breakdown

Question 33

What can a high fat diets do and what kind of exercise does it affect?

Answer 33

But only for sub-maximal exercise may delay exhaustion during protlonged exercise

Question 34

Is there a difference between high protein and low carb diets and high intensity exercise?

Answer 34

No difference in strength performance between

Question 35

What does glycogen depletion and low carb diet lead to?

Answer 35

Glycogen depletion and low carb diets (<10%) for 3-4 days reduces exercie capacity ○ You ability to work at high intensity is decreased is decreased

Question 36

What does training on a low carb diet look like?

Answer 36

Leads to enhancements in ○ Carb and fat metabolic proteins ○ Mitochondrial biogenesis (more you have the more energy you burn and faster you go) • This occurs despite a reduced workload ○ 7-8% lower exercise intensity ○ Never do this on competition day Low muscle glycogen levels