Nutrition & Exercise: Ch 8 - Nutritional Considerations for Intense Training and Competition

improves overall physical performance, optimizes physical conditioning, enhances recovery, minimizes musculoskeletal injuries

what 4 ways does proper nutrition enhance physical activity?

food preferences, psychological set, food digestibility

what three factors influence precompetition meal?

CHO rich foods

what should the precompetition meal mostly consist of?

150 to 300

how many grams of CHO should you ingest in your precompetition meal?

3-4

how many hours before competition should you eat your big meal?

true

true or false: nutrition supplements enhance total kcal and nutrient intake

high CHO content, supply fluids, digests rapidly

what are the benefits of liquid meals as a precompetition meal?

day-long

how long of events are liquid meals ideal for?

high CHO, high protein, often include vitamins and minerals, may contain dietary supplements

what are the benefits of nutrition bars?

false

true or false: a nutrition bar can be substituted for normal food intake

high protein, contain vitamins, minerals, and supplements, powdered or premixed form, fewer kcal

what are the benefits of powders and drinks?

negatively

high-glycemic CHO taken within 1 hour of physical activity __ impacts performance

insulin overshoot

what does a high glycemic CHO within 1 hour of PA induce?

lipolysis

what does high-glycemic CHO taken within 1 hour of PA inhibit?

true

true or false: high fructose beverages absorb more slowly compared with glucose or sucrose

allows greater intensity during prolonged PA, spares muscle glycogen, helps regulate optimal glucose levels

what are the benefits of eating CHO during PA?

no

does training status alter glucose oxidizing capacity during the same relative intensity?

glycemic index

numerical indicator of how CHO-containing food affects glucose appearance in circulation and peripheral tissue uptake

increase

insulin-resistant individual who require more insulin to regulate blood glucose __ obesity risk by consuming high-glycemic foods

lipid

excessive insulin stimulates __ storage in adipose tissue

improves insulin sensitivity by reducing insulin requirement for a given glucose uptake, stimulates plasma-derived FFA oxidation, exerts potent positive kcal-burning influence for weight control

what 3 ways does physical activity influence glycemic index?

insulin index of foods

compares insulins’ response to different foods administered as a standard 1000kj portion with 220 ml water, explores importance of dietary stimulus and post prandial insulinemia of different foods with different glycemic indices

facilitates more muscle glycogen storage

how does consuming protein effect recovery?

gorging on a single meal, nibbling on frequent, smaller snacks

what are the 2 methods to optimize glycogen replenishment?

insulinemic response

excessive insulin release

rebound hypoglycemia, depressed lipid catabolism, premature depletion of glycogen reserves

how does consuming CHO right before PA negatively impact endurance?

true

true or false: adding CHO to oral rehydration beverages provides additional glucose energy during prolonged PA when body’s glycogen reserves slowly deplete

400-600 ml

what amount of fluid should be consumed 20 min before PA to optimize beneficial effects?

15

regularly ingestion 150-250 ml at __ minute intervals throughout PA replenishes fluid