NUTRITION

Question 1

6 PILLARS OF OPTIMAL NUTRITION

Answer 1

(1) Eat multiple meals a day
(2) Cut out processed foods
(3) Eat fruits & vegetables at every meal
(4) Drink more water
(5) Eat protein each meal
(6) Be strategic about starch/grain-based carbs

Question 2

MEAL FREQUENCY (3)

Answer 2

(1) Should be scaled based on calorie needs.
(2) More frequent, smaller meals is not always better (small meals are not satiating)
(3) Meal size is more important than meal frequency.

Question 3

BE STRATEGIC ABOUT STARCHES (2)

Answer 3

(1) Morning and post-exercise are best (circadian rhythm & exercise impact insulin sensitivity)
(2) Work to constrain higher impact carbs to these times

Question 4

Metabolic flexibility

2

Answer 4

(1) Is the capacity for the organism to adapt fuel oxidization to fuel availability.
(2) your body‘s ability to flip a switch back-and-forth between using carbohydrates and using fats as a fuel source.

Question 5

In regards to nutrition, what do you required to perform at a high-level and achieve optimal conditioning?

Answer 5

Your body Hass to have the flexibility to be able to switch back-and-forth between fuel sources, based on what’s available.

Question 6

Three ways to improve metabolic flexibility

Answer 6

(1) improve insulin sensitivity
(2) sleep
(3) optimize carbohydrate intake

Question 7

Improve insulin sensitivity (2)

Answer 7

(1) Regular exercise, decreasing excess body fat and improved body composition. (2) Regular, frequent exercise doesn’t always equate to great insulin sensitivity because there is a genetic component. 

Question 8

Sleep

Answer 8

The amount and quality of sleep that you get has a profound effect on insulin sensitivity

Question 9

Optimize carbohydrate intake (2)

Answer 9

(1) The key is to optimize, not overdue.
(2) An overreliance on carbs will make your body inefficient or metabolically inflexible at utilizing fat as a fuel source. 

Question 10

What are three fat metabolic flexibility tests?

Answer 10

(1) 4 PM test
(2) The bonk test
(3) Fasted exercise assessment

Question 11

4 PM test (4)

Answer 11

(1) Have a client fast until 4 PM.
(2) Direct them to go to bed, wake up the next day, and go without food until 4 PM then evaluate.
(3) do they feel horrible? Are they lightheaded? Are they lethargic,? Do they have the shakes?
(4) If those things are happening, then they are not readily able to oxidize fatty acids to meet their energy needs. 

Question 12

What are 3 carbohydrate metabolic flexibility tests?

Answer 12

(1) fasting blood sugar
(2)  HbA1c (Glycated haemoglobin)
(3) Insulin – 30


Question 13

When it comes to nutrition and fuelling for conditioning…

Answer 13

We need to be able to adapt to different energy systems in an efficient manner

Question 14

What are the goals of pre-training fueling? (2)

Answer 14

(1) Enter session in energy balance to ensure maximum energy (exception: training in depleted state on purpose to support specific metabolic stimulus)
(2) Prime body to support conditioning session

Question 15

Pre-training areas of optimization (2)

Answer 15

(1) Nutrition foundation/sleep
(2) Hydration
- enter sessions well hydrated
- 2x clear urine assessment

Question 16

pre-training meal timing (3)

Answer 16

(1) solid foods can be timed based on individual preference
(2) >90-120 min ideal to minimize blood flow shunting towards digestive system
(3) 30 g of protein 90 min prior to training if liquid PWO protein is not available

Question 17

Carbohydrate drinks in pre-training (4)

Answer 17

(1) 30 - 60 min prior to exercise
(2) Mixed results - increase capacity/no effect
(3) 6-8% carbohydrate solution (i.e. sports drink) (14 g/8 oz)
(4) Consider performance needs and caloric relevance

Question 18

When can adding carbohydrates during the pre-training period be especially effective?

Answer 18

For athletes who train first thing in the morning in a fasted state

Question 19

Pre-training supplements (4)

Answer 19

(1) caffeine
(2) Citrulline malate
(3) Naturally-sourced nitrates (BeetElite)
(4) UCAN (a unique starch that doesn’t spike blood sugar)

Question 20

What is your best pre-training strategy?

Answer 20

A solid nutrition foundation

Question 21

What is the goal of intra–training fuelling strategies?

Answer 21

To sustain exercise output and ward off fatigue

Question 22

What is the primary way is the way that our pre-/intra-/post fuelling strategy can improve performance?

Answer 22

Can improve performance in helping to limit or delay the effects of fatigue, which is both mental and physical.

Question 23

What can be done for clients/athletes who either dislike drinking anything but water during exercise or go into work out and competitions in a fasted state?

Answer 23

A simple “rinse and spit” of a carbohydrate-rich liquid can help maximize performance without having to consume calories

Question 24

What is absolutely essential to maintain during performance?

Answer 24

Proper hydration and fluid loss during exercise is highly individual

Question 25

Hypoglycaemia which is low blood sugar, also brings on symptoms of fatigue both mental and physical. What are the two different usual ways this occurs?

Answer 25

(1) improper fuelling prior to exercise, or as a result of long-duration exercise
(2) reactive hypoglycaemia which is the body‘s response to spike in carb intake prior to exercise

Question 26

How does intra-training fuelling also positively affect recovery?

Answer 26

By limiting glycogen depletion in attenuating muscle breakdown

Question 27

Intra-training optimization (4)

Answer 27

(1) as a general rule athletes can use about 60 g of carbs per hour while exercising
(2) Better to space out every 10 to 15 minutes versus 30 or 60 minutes (14 g/8 ounces)
(3) greatest benefit when training lasts beyond 90 minutes (the exception to this is when training is in a high–heat environment where fluid loss will be greater)
(4) intra-training carbohydrates can help make up for neglected pretraining nutrition

Question 28

Explain why adding protein/amino acids to beverages can yield a reduced need for carbohydrates (2)

Answer 28

(1) 10 g of amino acids +40 g carbohydrates is similar to effects to 60 to 70 g of carbohydrates (the addition of amino acids is preferred due to benefit of resisting muscle breakdown)
(2) Protein/carb option better for most athletes

Question 29

High intensity training lasting less than 90 minutes (3)

Answer 29

(1) can still be benefit to carbohydrates via beverage
(2) Sugar utilization and mental perceptions that occur with sustained blood sugar levels
(3) Carbohydrate be sports drinks have been shown to increase moderate/high-intensity exercise performance in hot environments

Question 30

When it comes to intra-training supplements what is the best supplement?

Answer 30

A standard sports drink that includes carbohydrates and electrolytes with about 10 g of amino acids or protein added to it

Question 31

What heavily impacted entry training fuelling strategies? (2)

Answer 31

(1) Heavily impacted by intensity and duration.
(2) Low/moderate intensity conditioning for less than 60 to 75 minutes generally does not warrant intra-training fuelling

Question 32

The goal of the post-training fuelling strategy is to: (3)

Answer 32

(1) Begin the recovery & rebuilding process
(2) Prioritize replenishment of glycogen based on load/volume and training schedule
(3) Support the body’s innate recovery process

Question 33

Discuss how recovery doesn’t just happen in the few minutes following a workout.

Answer 33

Stimulated muscle protein synthesis extends 24-48 hrs after exercise

Question 34

Post-training areas of optimization (3)

Answer 34

(1) Glycogen (replenishing where our muscles store sugar to be used as fuel)
(2) Muscle - damage (catabolic) / growth (anabolic)
(3) Electrolytes

Question 35

Before deciding on a post-training fuelling strategy. . .

Answer 35

We have to think about what we did for pre/intra training and what kind of exercise was performed

Question 36

Carbohydrate & Glycogen stores (2)

Answer 36

(1) Not always necessary to use a high dose, simple sugar post-training beverage
(2) Replenishing glycogen post-workout should be a priority when training frequency and volume is high

Question 37

Most people can effectively replenish glycogen overtime with. . .

Answer 37

A solid foundational nutrition program and without excess carbohydrate. Consumption immediately post-workout

Question 38

Protein & Recovery (3)

Answer 38

(1) Protein can have both anabolic and anti-catabolic effects
(2) Pre-workout protein may remove immediate post workout protein requirement
(3) Protein serves to cease muscle breakdown but also jumpstart muscle protein synthesis

Question 39

Viewed as the most effective way to maximize recovery post conditioning

Answer 39

Essential amino acids or whole proteins

Question 40

What are the guidelines for supplementation post-workout?

Answer 40

10 g of essential amino acids or 30g of whole protein (source that contains all essential amino acids)

Question 41

If not taking any protein during the pre/intra-training period. . .

Answer 41

Supplement with 15-20g of liquid protein post-workout and follow up with a solid meal 30-60 min later that contains a quality protein source

Question 42

Caloric balancing (2)

Answer 42

(1) Part of post-training fuelling strategy is to replenish the calories lost during exercise
(2) post-workout liquid protein and carbohydrates are a simple way to deploy a large amount of calories to the body in a time when it is vert receptive

Question 43

What are 3 post-training supplements?

Answer 43

(1) Creatine
(2) L-Carnitine
(3) Antioxidants

Question 44

Post-training fuelling should be related to . . . (2)

Answer 44

(1) Training load & performance expectations

(2) also relies heavily on a solid nutrition foundation