Nutrition for training

Question 1

Give 2 ways exercise disturbs homeostasis

Answer 1

• Stores are depleted e.g. glycogen, as only so much is endogenously available
• Protein metabolism
• Muscle damaged

Question 2

Explain why an induction of the insulin cascade is beneficial for performance

Answer 2

CHO drink/meal induces an insulin cascade, as the pancreas gives an insulin response. More glycogen in the body, means a longer time to exhaustion.

Question 3

What intracellular adaptations occur when we exercise in a low glycogen state?

Answer 3

• Increased PDK4 (rate limiting step of CHO oxidation)
• Increased UCP3 (mitochondrial function)
• Increased LPL (Increases fat oxidation)
• Increased CPT1 (rate limiting step of fat oxidation)
• Increased PGC-1 (co-activator of energy metabolism pathways)

Question 4

What is the protein which when induced by AMPK induces expression of genes for CHO and fat oxidation

Answer 4

PGC1a

Question 5

Describe train low compete high reasoning

Answer 5

The glycogen loading effect- adapt better and drive better metabolic phenotype.

Question 6

Which is more beneficial for adaptation- training once or twice a day

Answer 6

Twice

Question 7

Why should we exercise after an overnight fast

Answer 7

Decreased liver CHO –> greater adaptation/resynthesis

Question 8

Is sleep low/train low beneficial for endurance sports?

Answer 8

Yes

Question 9

What sort of sport is sleep low/train low not advised for

Answer 9

Sports with repeated sprints

Question 10

What could the negative effects of CHO restriction be

Answer 10

• poor training quality, immunosuppression, and muscle protein loss

Question 11

What is creatine

Answer 11

Synthesised from the amino acids arginine and glycine

Question 12

Which two organs synthesise creatine

Answer 12

Liver and Kidney

Question 13

How much creatine a day do the liver and kidney produce?

Answer 13

~1 g/day

Question 14

What are the approximate resting muscle concentrations of creatine

Answer 14

160 mmol.kg

Question 15

Give 2 creatine rich foods

Answer 15

Herring, Beef, Salmon, Pork and Milk

Question 16

??? + ADP + H+ –> ATP + Cr

Answer 16

Pcr + ADP + H+ –> ATP + Cr

Question 17

??? + 3ADP + Pi –> 3ATP + 2Lactate + 2H+

Answer 17

Glycogen + 3ADP + Pi –> 3ATP + 2Lactate + 2H+

Question 18

Pcr + ADP + H+ –> ATP + ???

Answer 18

Pcr + ADP + H+ –> ATP + Cr

Question 19

Creatine replaces PCr stores. How is this beneficial

Answer 19

gives a longer time where ATP can be generated (via PCr resynthesis)

Question 20

How does creatine effect H buffering

Answer 20

Improves/increases it

Question 21

What type of enzymes does creatine activate

Answer 21

Glycolytic

Question 22

What is the loading dose of creatine

Answer 22

(20g/0.3g/kg) for 5 days

Question 23

What is the maintenance dose for creatine

Answer 23

(2g or 0.03-0.07g/kg)

Question 24

What are the side effects of creatine supplementation

Answer 24

• Rapid hypertrophy- water retention
o Changes osmolality so cells expand
• Increased anaerobic performance
• Increased muscle glycogen concentration

Question 25

How are NSAIDs a training aid

Answer 25

By removing pain, you can train harder for longer

Question 26

Which group of people have negative effects with NSAIDs

Answer 26

Young men- blocks MPS

Question 27

What are the negative impacts of vitamin C and E for training

Answer 27

They can block training adaptation in some people, but not in others. There is no metabolic evidence they inhibit metabolism/training adaptation.

Question 28

What are the negarive impacts of resveratrol for training

Answer 28

An antioxidant which blunts positive effects of exercise training in older people but has no effect in younger people.

Question 29

What is a mimetic

Answer 29

gives equivalent exercise response

Question 30

Why may epicatechin be beneficial as a training aid

Answer 30

An exercise mimetic as it effects the same metabolic pathways as Ca2+ and AMPK. Shown improved markers of muscle function