Chpt #17: Personalized Nutrition

_______; advice on diet & supplements to meet needs of an individual

Personalized nutrition

What does personalized nutrition depend on?

Phenotype, genotype, sex, age, & particular goals

How may nutrient recommendations be given?

g/day or g/meal

Why must nutrient recommendations be translated into how much of a certain food must be eaten?

So the individual meets the recommended amount of nutrient

What are different methods of periodized nutrition?

Train high, train low, training the gut, training dehydrated, & supplements

What method of periodized nutrition does this scenario describe? CHO intake is high before training, during training, & after training for glycogen replenishiment.

Training with high muscle & liver glycogen

What method of periodized nutrition does this scenario describe? CHO intake is high on a daily basis independent of training but may be especially high around training sessions (during & after).

Training with a high-CHO diet

What method of periodized nutrition does this scenario describe? Limited/No CHO intake between 2 sessions. 1st session will be lower muscle glycogen so that the 2nd session is performed in a glycogen-depleted state; may increase the expression of genes relevant to training adaptation.

Training twice per day

What method of periodized nutrition does this scenario describe? Training is performed after an overnight fast. Muscle glycogen may be normal or even high, but liver glycogen is low.

Training fasted

What method of periodized nutrition does this scenario describe? No/To little CHO is ingested during prolonged exercise; may exaggerate the stress response.

Training with low exogenous CHO

What method of periodized nutrition does this scenario describe? No to little CHO is ingested post exercise; may prolong the stress response.

Low CHO availability during recovery

What method of periodized nutrition does this scenario describe? Train late in the day & got to bed with restricted CHO intake beforehand.

Sleep low

What method of periodized nutrition does this scenario describe? Training while on a low-Cho diet will result in chronically low glycogen stores.

Low-CHO, High-fat ketogenic diet

What method of periodized nutrition does this scenario describe? Training with no fluid or limited fluid intake to allow dehydration to develop.

Training in a dehydrated state

What method of periodized nutrition does this scenario describe? Increasing volume of fluid intake w/o exercise.

Training of stomach comfort

What method of periodized nutrition does this scenario describe? Repeated cycle of meals & fluid to increase/improve gastric emptying of fluid & nutrients (CHO) & reduce stomach discomfort.

Training gastric emptying

What method of periodized nutrition does this scenario describe? Increasing daily CHO intake &/or intake during exercise to improve absorptive capacity of the gut & reduce intestinal discomfort.

Training absorption

What method of periodized nutrition does this scenario describe? Training all aspects of nutrition strategy as on day of competition.

Training competition nutrition

What method of periodized nutrition does this scenario describe? Supplements that may allow more training to be performed; caffeine, creatine, beta-alanine, bicarbonate.

To enhance training

What method of periodized nutrition does this scenario describe? Supplements that may initiate/increase protein synthesis; whey protein, essential AAs, leucine, beta-hydroxy beta-methyl butyrate.

To increase muscle mass

What method of periodized nutrition does this scenario describe? Supplements that may increase mitochondrial biogenesis; Resveratrol, quercetin, conjugated linoleic acid.

To increase oxidative capacity

T/F? CHO loading is not recommended for young athletes.

True

Higher protein intake is recommended for adults or young athletes?

Young athletes