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Nutritional Needs and Timing for Energy Production and Muscle Recovery in Exercise, Quizzes of Physical Activity and Sport Sciences

The primary nutritional needs during the energy producing phase of exercise, focusing on maintaining blood sugar and muscle glycogen levels. It also covers the recovery phase, where muscles are sensitive to insulin and require proper nutrients for repair and glycogen replenishment. The document also touches upon the growth phase, where muscles are maximizing growth and fully replenishing glycogen.

Typology: Quizzes

2015/2016

Uploaded on 11/20/2016

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TERM 1
What are the three stages of the '24 hour
growth cycle' of muscle
DEFINITION 1
1) energy producing phase(during exercise)2)recovery
phase(post exercise/right after)3) growth phase(between
exercise bouts)
TERM 2
Describe the primary nutritional needs of the
energy producing phase
DEFINITION 2
1) maintaining blood sugar (brain need s it)2) supply of carbs to
muscle (blood glucose and muscle gly cogen)3) hydration: fat and
protein are not an issue at this time: must have max glycogen
stores prior to exercise to achieve th is (carb overloading): some
protein and vitamins prior/during exer cise may spare muscle/live
glycogen and decrease catabolic hor mones (cortisol) and decrease
muscle damage and increase recov ery.
TERM 3
describe the recovery or anabolic phase
DEFINITION 3
during a 45 min window post exercise to initiate repair of
muscle and replenish glycogen.: muscle cells are up-
regulated during this time, sensitive to anabolic effects of
insulin.: by two hrs. muscle cells become relatively insulin
resistant, this slows glycogen recovery and muscle synthesis.
TERM 4
describe the growth phase
DEFINITION 4
extends from end of recovery to hour prior of next workout.:
muscles are maximizing growth and fully replenishing
glycogen (lower glycemic carbs and casein protein.): not as
fast as post workout
TERM 5
what should you have during the growth
phase
DEFINITION 5
low glycemic carbs and casein protein.
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What are the three stages of the '24 hour

growth cycle' of muscle

1) energy producing phase(during exercise)2)recovery

phase(post exercise/right after)3) growth phase(between

exercise bouts)

TERM 2

Describe the primary nutritional needs of the

energy producing phase

DEFINITION 2

1) maintaining blood sugar (brain needs it)2) supply of carbs to

muscle (blood glucose and muscle glycogen)3) hydration: fat and

protein are not an issue at this time: must have max glycogen

stores prior to exercise to achieve this (carb overloading): some

protein and vitamins prior/during exercise may spare muscle/live

glycogen and decrease catabolic hormones (cortisol) and decrease

muscle damage and increase recovery.

TERM 3

describe the recovery or anabolic phase

DEFINITION 3

during a 45 min window post exercise to initiate repair of

muscle and replenish glycogen.: muscle cells are up-

regulated during this time, sensitive to anabolic effects of

insulin.: by two hrs. muscle cells become relatively insulin

resistant, this slows glycogen recovery and muscle synthesis.

TERM 4

describe the growth phase

DEFINITION 4

extends from end of recovery to hour prior of next workout.:

muscles are maximizing growth and fully replenishing

glycogen (lower glycemic carbs and casein protein.): not as

fast as post workout

TERM 5

what should you have during the growth

phase

DEFINITION 5

low glycemic carbs and casein protein.

Describe the primary nutritional needs of

'energy producing phase with rationale of

nutrient related fatigue

primary nutrient is muscle glycogen followed by fats. Low muscle glycogen stores result in muscle fatigue and the body's inability to complete high intensity exercise The depletion of muscle glycogen is also a major contributing factor in acute muscle weakness and reduced force production the goals with the energy phase are to increase nutrient (primarily carbohydrate and some protein) delivery to muscles, spare glycogen and protein loss, limit immune system suppression, minimize muscle damage and prepare nutritionally for a faster recovery Prior to aerobic exercise, protein intake with carbohydrate supplementation has been shown to stimulate protein synthesis post-exercise The combined intake of carbohydrate and protein (pre-exercise) also aids in the rate of muscle recovery after exercise TERM 7

describe the time window post exercise to

initiate repair of muscle and replenish

glycogen with rationale of increase muscle

cells sensitivity to insulin

DEFINITION 7

45 minute post exercise, muscles have the most sensitivity to insulin at this time, making it necessary to ingest the proper nutrients in order to make gains in muscle endurance and strength. If the proper nutrients are ingested 2 - 4 hours post-exercise they will not have the same effect. It is also during this time in which the anabolic hormones begin working to repair the muscle and decrease its inflammation. Immediate ingestion of carbohydrate is important because insulin sensitivity causes the muscle cell membranes to be more permeable to glucose within 45 minutes post-exercise. This results in faster rates of glycogen storage and provides the body with enough glucose to initiate the recovery process Consuming carbohydrate within an hour after exercise also helps to increase protein synthesis TERM 8

describe the growth phase when maximizing

growth and fully replenishing glycogen in

muscle-low growth rate but long period

DEFINITION 8

There are two segments of the growth phase.

The first is a rapid segment of muscle repair and growth that lasts for

up to 4 hours.

The second segment is the remainder of the day where proper

nutrition guidelines are being met (complex carbohydrates, less

saturated fats--substituting with more monounsatureated and

polyunsaturated fats, and healthy protein sources such as chicken,

seafood, eggs, nuts, lean beef and beans).

carb/protein snacka) Energy bar and sports drinkb) 2 slices whole-grain

toast with 2 tbs peanut butterc) 1 cup cooked oatmeal with 1/4 cup

raisinsd) 1/2 cup sunflower seeds and 1 glass orange juicee) 1/2 cup of

nuts and an apple

TERM 9

describe nutritional strategies based on your

understanding of the '24 hour growth cycle' of

muscle

DEFINITION 9

Consuming carbohydrates during exercise will prevent depletion of muscle glycogen stores which helps extend endurance, and maintains blood glucose levels which helps delay fatigue. when you consume carbohydrates with protein, amino acids, and certain vitamins, you will be able to spare muscle glycogen and achieve greater muscular endurance, reduce muscle damage, and help prepare your muscle enzymes for a faster recovery following your workout For recoveryConsumption of carbohydrates during this time period is important for driving muscle glycogen recovery and muscle tissue repair and synthesis. Protein consumed without carbohydrates is far less efficient during the Anabolic Phase. Special antioxidants such as Vitamins C and E and amino acids can speed muscle recovery. Strength training depletes muscle glycogen, stimulates the acute inflammatory response, increases protein breakdown, and causes muscle damage.for growthconsumption of carbohydrate and protein is essential to maintain optimal muscle growth.Consuming a protein and carbohydrate meal within 1 3 hours after resistance training has a positive stimulating effect on protein synthesis. TERM 10

Describe nutrient activation

DEFINITION 10

simple carbs in combination with protein stimulate

protein synthesis more than protein alone (40% more)

muscle never rely on a simple nutrient

carbs serve as a nutrient activator by stimulating insulin

which is most potent regulator of protein synthesis

the diet strategy to minimize cortisol release

during exercise or suppress muscle

breakdown

try carb overloading or maximizing carb stores before

workout.or have a little bit of carb solution in your drink. like

a sports drink

TERM 17

describe the key concepts for pre-competition

meals

DEFINITION 17

pre-exercise E.A.A taken prior to exercise may sustain AA

into post exercise

importance/existence of window can vary depending on

many factors(far from definitive)

initial findings based on training in fasted state- fasting

exercise increase muscle breakdown, persists into

recovery

TERM 18

factors that effect window or pre-competition

meals

DEFINITION 18

with proper pre-exercise nutrition, timing is not as crucial

1-2 hrs may be sufficient to max recovery and anabolismgreater than

2hours from meal to exercise may increase need for recovery nutrition

(25g or protein during window is warranted)2. age may contribute to

anabolic resistancemay require higher amounts of protein post exercise

for anabolic response3. dosing strategies are important20-40g of

proteincarb/protein ratio 4:14. training state: majority of studies on

untrained, trained status may influence hypertrophic response to post

exercise nutritionability to assess size gains may be inconsistent.

TERM 19

carbohydrate overloading technique. to

maximize glycogen content in muscle/liver

prior to long duration high intensity event.

DEFINITION 19

day 1-340% or less carb intake and high intensity exercise.

tricking the body to store more. for about 80% vo2 max. goal

is to deplete glycogen stores. train over an hourlast 2

daysrecover. try not to exercise, if they must it should be

50% vo2 max and for 20-30 min. and eat normal amounts of

carbs so your body can store more of it.

TERM 20

plan a pre meal for a

competition

DEFINITION 20

Your meal should also be low in fat and protein. digestion would be

slowed downlow glycemic carbs and casein. Things like fruits, nuts,

pasta, rice, dairy. Casein protein example: milkRoughly 60to

90minutes prior to working out, you should have a meal that

includes protein and fructose-free, low- to medium-GI

carbohydrates. The timing is important to give the body time to

digest the food and convert the nutrients to energy.

post meal for a competition immediately post

workout

This is the number one time to consume high GIcarbs.

Consume some high GI carbs in your post-workout shake. In

fact, the majority of your daily intake of high GI carbs should

occur immediately after training. The faster you get this into

you, the better. Your GLfor this meal should be high.

carrots, potatoes, honey, cereal, bread

TERM 22

Carb availability during and after exercise is a

greater concern to who?

DEFINITION 22

endurance athletes compared to strength athletesachieving

carb need throughout day may be sufficient for strength

athletes

TERM 23

post meal for a competition Post-workout

meal:

DEFINITION 23

Post-workout meal:Ensure you also have some high GIcarbs

as part of your post-workout meal. You can adjust the insulin

responseduring the meal by eating fewercarbs and/or eating

lower GI carbs to lower your blood sugar response if needed.

Your GLfor this mealshould also be highcarrots, potatoes,

honey, cereal, bread

TERM 24

High Glycemic Carbs Post Workout

DEFINITION 24

Elevated cortisol levels post workout interfere with protein

synthesis Consuming high glycemic carbs post workout,

increase's insulin which turns off catabolic conditions & turns

on anabolic conditions

TERM 25

With proper pre-exercise nutrition, timing is

not as crucial

DEFINITION 25

1-2 hrs. may be sufficient to max recovery & anabolism >

hrs. from meal to exercise may need for recovery nutrition

(25 g of protein during window is warranted)

For resistance training,

, less research to indicate carbohydrate adds an additive

effect to protein synthesis

TERM 32

Achieving carbohydrate need throughout

day

DEFINITION 32

may be sufficient for strength athletes??

TERM 33

Dehydration and Exercise

DEFINITION 33

Exercise produces .5-1.5 liters of sweat/hr (2-4 lbs) increase

levels with hot-humid environments (10 lbs)

TERM 34

Cold environments

DEFINITION 34

YES, clothing, evaporation, dry air (breath) i.e. - 90 min

soccer game 50 F caused 2 liter loss = 4% weight loss

TERM 35

Dehydration of 1-2% body weight cause

decrease performance

DEFINITION 35

entering activity dehydrated < will affect performance Fluid

loss > 3% impedes heat dissipation, compromises

cardiovascular function, diminishes exercise capacity

Excessive sweating while ingesting large volume of water

during prolonged exercise sets stage for hyponatremia

(water intoxication) caused by a in extracellular sodium

concentration

Hyponatremia

Hyponatremia, also spelled hyponatraemia, is a low sodium

level in the blood. Symptoms can vary from none to

severe.or water intoxication

TERM 37

Some fluid in stomach throughout exercise

enhances gastric emptying

DEFINITION 37

Optimal gastric volume occurs with 2 cups of fluid before

exercise, followed by 4-8 oz every 15 minutes

TERM 38

Ideal hydration solution: 6-8% carbohydrates

DEFINITION 38

permits carbohydrate replenishment without adversely

affecting fluid balance

TERM 39

Moderate amounts of sodium to fluid helps to

maintain plasma sodium concentration

DEFINITION 39

benefits ultra endurance athlete at risk for hyponatremia

TERM 40

Maintaining plasma osmolality with added

sodium in hydration beverage reduces

DEFINITION 40

urine output and sustains sodium-dependent osmotic drive to

drink.

Aging affects thermoregulatory function, yet

acclimatization

to moderate heat stress does not appreciably deteriorate

with age