Nutrition and Exercise

Question 1

What fuels are increasingly used as exercise increases in intensity? give reference

Answer 1

Muscle glycogen and plasma glucose (Van loon 2001)

Question 2

What are the fat sources used for fuel in exercise?

Answer 2

Plasma NEFA, Intramuscular triglycerides and plasma triglycerides

Question 3

How does fuel use vary depending on exercise duration?

Answer 3

Plasma fatty acid use increases and muscle glycogen decreases

Question 4

On average, how many kcal of fat vs carbs do we have stored in the body at any one time? give Reference

Answer 4

Fats: >100,000kcal
Carbs: <3,200kcal

Van Loon (2012)

Question 5

According to Bergstrom et al 1967, what is the relationship between carb content of diet and time to exhaustion?

Answer 5

Higher carb diets lead to longer time to fatigue

Question 6

What is the problem of generalising the results of research performed on mice/rats on the topic of carbohydrate restriction to humans?

Answer 6

Rats respond differently to humans. Rats will replenish their liver glycogen without eating carbs, whereas humans will only do so after ingesting carbs

Question 7

What are the two ways you can measure liver glycogen?

Answer 7

• Muscle Biopsy

- MRI

Question 8

What did Casey et al 2000 find about the relationship between liver glycogen storage and time to exhaustion?

Answer 8

Positive correlation between liver glycogen content and time to exhaustion

Question 9

What does effect dos endurance training status have on muscle and liver glycogen stores? give reference

Answer 9

Trained have higher muscle glycogen stores than untrained, but no difference in liver glyocgen stores (Gonzalez et al 2016)

Question 10

What impact does carbohydrate ingestion have on muscle glycogen depletion?

Answer 10

No significant difference in muscle glycogen between carb intake and control, but carb intake group could exercise for an hour longer (Coyle et al 1986)

Question 11

What impact does carbohydrate ingestion have on plasma glucose depletion during exercise?

Answer 11

Carboyhdrate ingestion slows the rate of plasma glucose depletion and can actualy cause it to increase, whereas placebo shows steady decrease over time (Coyle et al 1986)

Question 12

What is the the maximum rate of glucose use per minute? give reference

Answer 12

1g per minute (Gonzalez et al 2017)

Question 13

What is the maximum rate of fructose + glucose or sucrose use per minute?

Answer 13

1.5g per minute (Gonzalez et al 2017)

Question 14

What transport proteins does glucose use to traverse from the intestinal lumen through the intestinal wall into the bloodstream?

Answer 14

SGLT1 and then GLUT2

Question 15

What effect does glucose or sucrose ingestion have on liver glycogen store sparing during exercise? give reference

Answer 15

Glucose and Sucrose ingestion causes liver glycogen stores to not be used during moderate intensity exercise (Gonzalez et al 2015)

Question 16

What was the impact of glucose and glucose+fructose ingestion on 1hr TT cycling performance in Currell and Jeukendrup 2008?

Answer 16

Glucose increased power output by 8%, Glucose+Fructose increased power output by 17%

Question 17

What did Smith et al 2013 find about the optimal intake of glucose + fructose per hour for 20km cycling TT performance?

Answer 17

68 - 88g per hour

Question 18

What happens to muscle glycogen in the days after exericse?

Answer 18

It will increase far above the resting level

Question 19

What did Betts and Williams 2014 find about carbohydrate and protein intake on muscle glycogen?

Answer 19

At low carb intakes, high protein intake can help increase muscle glycogen synthesis

Question 20

Does fructose intake affect post exercise muscle glycogen repletion rates? give reference

Answer 20

No (Wallis et al 2008)

Question 21

Does sucrose intake affect post exercise liver glycogen repletion rates? give reference

Answer 21

Yes (Fuchs et al 2016)

Question 22

What affect does protein intake have on MPS and MPB?

Answer 22

Stimulates MPS and inhibits MPB

Question 23

What impact does resistance training have on MPS and MPB? give reference

Answer 23

Increases MPS and MPB. Biolo 1995

Question 24

What impact dos resistance training with protein intake have on MPS and MPB? give reference

Answer 24

Increases MPS, more than without protein, and does not impact MPB. Biolo 1995

Question 25

For how long is a muscle sensitised to protein intake after exercise?

Answer 25

48 hours