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Sports Nutrition and Metabolism Yr 2 > Nutrition for recovery > Flashcards

Flashcards in Nutrition for recovery Deck (43)
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1

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

True Greater depletion means greater resynthesis occurs.

2

At what amount of glycogen do we see greater resynthesis?

Up to ~1.2g/kg/h

3

What is the key enzyme for glycogen restoration

Glycogen synthase

4

Which three things activate glycogen synthase

↑ Insulin
↑ Glucose
↑ Glucose-6-P

5

Which two things inactivate glycogen synthase

↑ Glucagon
↑ Adrenaline

6

True or false: Insulin activates glycogen synthase

True

7

True or false: insulin levels can be increased by protein

True

8

How does a combination of protein and CHO effect glycogen resynthesis

Leads to greater resynthesis

9

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

increases insulin response

10

Does glucose or glutamine give the greatest glycogen synthesis

Glucose alone

11

Where can glutamine have particular beneficial effects on glucose uptake

Liver

12

Insufficient CHO is defined as how much?

<1.2g/kg/bw

13

How does insufficient CHO affect muscle glycogen resynthesis

No improvement

14

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

Yes

15

True or false: caffeine decreases blood glucose and insulin levels

False

16

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

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

17

What 3 factors effect hydration

-gastric emptying
-intestinal absorption
-Palatability

18

How does water move between lumen and capillary

Diffusion

19

How does fluid volume favourably influence hydration

Enhances gastric emptying

20

How does low energy content favourably influence hydration

Enhances gastric emptying if not too energy heavy

21

How does low osmolality favourably influence hydration

Enhances gastric emptying if not too high

22

How do cool temperatures favourably influence hydration

Taste better following exercise- more likely to drink more

23

How does flavour favourably influence hydration

Taste better following exercise- more likely to drink more

24

How does electrolyte presence favourably influence hydration

Maintains NA concentration and thirst

25

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

Reduces splanchnic blood flow

26

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

150% of the lost fluid

27

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

True

28

Why is a decreased urine output beneficial post-exercise

Helps rehydration

29

What level of Na gives a positive net balance

100mmol/l of Na+.

30

Can we replace NA levels post-exercise with food?

Yes- for short recovery periods