Nutrition for recovery

Question 1

True or false: There is a correlation between ingested CHO and glycogen synthesis rate.

Answer 1

True Greater depletion means greater resynthesis occurs.

Question 2

At what amount of glycogen do we see greater resynthesis?

Answer 2

Up to ~1.2g/kg/h

Question 3

What is the key enzyme for glycogen restoration

Answer 3

Glycogen synthase

Question 4

Which three things activate glycogen synthase

Answer 4

↑ Insulin
↑ Glucose
↑ Glucose-6-P

Question 5

Which two things inactivate glycogen synthase

Answer 5

↑ Glucagon

↑ Adrenaline

Question 6

True or false: Insulin activates glycogen synthase

Answer 6

True

Question 7

True or false: insulin levels can be increased by protein

Answer 7

True

Question 8

How does a combination of protein and CHO effect glycogen resynthesis

Answer 8

Leads to greater resynthesis

Question 9

How does co-ingestion of glucose and glutamine affect the insulin response

Answer 9

increases insulin response

Question 10

Does glucose or glutamine give the greatest glycogen synthesis

Answer 10

Glucose alone

Question 11

Where can glutamine have particular beneficial effects on glucose uptake

Answer 11

Liver

Question 12

Insufficient CHO is defined as how much?

Answer 12

<1.2g/kg/bw

Question 13

How does insufficient CHO affect muscle glycogen resynthesis

Answer 13

No improvement

Question 14

If CHO is insufficient can the addition of protein increase rates of muscle glycogen synthesis

Answer 14

Yes

Question 15

True or false: caffeine decreases blood glucose and insulin levels

Answer 15

False

Question 16

Can caffeine have a beneficial affect on glycogen synthesis rates if CHO is insufficent

Answer 16

Yes, but not as effective compared with CHO/PRO mix

Question 17

What 3 factors effect hydration

Answer 17

• gastric emptying
• intestinal absorption
• Palatability

Question 18

How does water move between lumen and capillary

Answer 18

Diffusion

Question 19

How does fluid volume favourably influence hydration

Answer 19

Enhances gastric emptying

Question 20

How does low energy content favourably influence hydration

Answer 20

Enhances gastric emptying if not too energy heavy

Question 21

How does low osmolality favourably influence hydration

Answer 21

Enhances gastric emptying if not too high

Question 22

How do cool temperatures favourably influence hydration

Answer 22

Taste better following exercise- more likely to drink more

Question 23

How does flavour favourably influence hydration

Answer 23

Taste better following exercise- more likely to drink more

Question 24

How does electrolyte presence favourably influence hydration

Answer 24

Maintains NA concentration and thirst

Question 25

Why should we aim to avoid >2% body weight loss

Answer 25

Reduces splanchnic blood flow

Question 26

How much fluid do we need to replace following exercise in the heat

Answer 26

150% of the lost fluid

Question 27

True or false: An increase in Na, will increase water retention, and decrease urine output

Answer 27

True

Question 28

Why is a decreased urine output beneficial post-exercise

Answer 28

Helps rehydration

Question 29

What level of Na gives a positive net balance

Answer 29

100mmol/l of Na+.

Question 30

Can we replace NA levels post-exercise with food?

Answer 30

Yes- for short recovery periods

Question 31

How does protein effect fluid retention

Answer 31

Increases it

Question 32

Why should we consume protein as milk post exercise

Answer 32

can help to restore the Na/K balance too, whereas CHO doesn’t

Question 33

True or false: CHO can change urine output, net fluid balance and % retained in the body

Answer 33

False

Question 34

Does alcohol consumption result in a positive or negative fluid balance?

Answer 34

Negative

Question 35

Did protein aid recovery from downhill running?

Answer 35

Yes

Question 36

When should whey protein be consumed

Answer 36

Post-exercise

Question 37

How does whey protein effect recovery of isometric strength

Answer 37

Reduced fall in isometric strength vs CHO

Question 38

Can whey protein reduce muscle soreness post-exercise

Answer 38

Yes

Question 39

True or false: BCAA improved strength production post-exercise

Answer 39

False

Question 40

How may BCAA be beneficial

Answer 40

Attenuate muscle soreness

Question 41

How does whey protein effect serum damage markers e.g. CK

Answer 41

No effect

Question 42

For endurance exercise, how did protein effect recovery

Answer 42

No effect

Question 43

For endurance exercise, how did protein effect functional strength

Answer 43

No effect