chap 17: personalized nutrition

phenotype, genotype, sex, age, and particular goals

when giving advice on a diet, the needs of an individual depend on?

goals, events, individual, enviroment

what two factors influence nutritional needs

g/day or g/meal

nutrient recommendations may be given in what two

do not

many studies have been performed in the laboratory, and they _____________ translate well to real-life situations

train in a fasted state

what would some good advice be for an athlete who wants to enhance muscle oxidative capacity and training fat oxidation

take on sufficient CHO before and during exercise

what would some good advice be for an athlete who wants to perform well in long race

periodized nutrition

the planned, purposeful and strategic use of specific nutrition interventions to enhance the adaptations targeted by each exercise sessions or to obtain other nonactute effects of benefits that will enhance performance in the longer term

train high

training high with high muscle and liver glycogen CHO intake is high before training, during training, and after training for glycogen replacement

high CHO diet

what would be the best diet for a train high periodized nutrition plan

train low

train twice per day, limited or no CHO intake between the two sessions first training lowers glycogen then the second has very little glycogen

intermittent fasting

what is the best diet for training low

training fasted

training performed over an overnight fast. muscle glycogen may be normal or high

sleep low

train late with less sleep

train in dehydrated stste

training with no fluid or limited fluid intake to allow dehydration to develop

training the gut

what would these trainings do?

training stomach comfort, training gastric emptying, training absorption, and training competition nutrition

training twice per day, training fasted, training with low exogenous CHO, low CHO availability, sleep low, low CHO high-fat keto diet, training in a dehydrated state

what are the ways to train lows

training of stomach comfort

increasing volume of fluid intake without exercise

training gastric emptying

repeated use of meal and fluids to increase/improve gastric emptying of fluids and nutrients (CHO) and reduce stomach discomfort

training absorption

daily carbohydrate intake and/or intake during exercise to improve absorptive capacity of the gut and reduce intestinal discomfort.

training competition nutrition

Training all aspects of nutrition strategy as on day of competition.

allow more training

to enhance training, supplements may

initiate/increase muscle mass

to increase muscle mass, supplements may

whey protein, AA, leucine

what are some supplements that initiate protein synthesis

caffeine, creatine, bicarbonate

what supplements should one use enhance training

increase mitochondrial oxidative capacity

to increase oxidative capacity, supplements may