PAT

• How are carbs classified? What are they a major source of? What do they regulate? What are they an exclusive energy source for? What are they synthesized into? What foods are sources of carbs?

  Classified as a monosaccharide, disaccharide, or polysaccharide

  Major source of energy, particularly during high-intensity exercise

  Regulates fat and protein metabolism

  Exclusive energy source for the nervous system

  Synthesized into muscle and liver glycogen

  Sources include grains, fruit, vegetables, milk, and concentrated sweets
• What is Astrands Glycogen Loading Steps?

  1. Complete an exhaustive training bout 7 days before event

  2. Eat fat and protein for next 3 days and reduce training load to deprive the muscles of carbohydrate and increase the activity of glycogen synthase

  3. Eat a carbohydrate-rich diet for the remaining 3 days before event and reduce training load; because of increased glycogen synthase activity, more glycogen is stored
• What is Sherman's Glycogen Loading Steps?

  7 Days Before Competition

  - Reduce training intensity

  - Eat a normal, healthy mixed diet with 55% carbohydrate

  3 Days Before Competition

  - Reduce training to daily warm-up of 10 to 15 minutes

  - Eat a carbohydrate-rich diet
• How much carbs should you take in with light intensity/skill based activities? Moderate Exercise(~1 hour per day)? High (Endurance program, moderate to high intensity for 1-3 hours per day)? Very high (extreme commitment, more than 4-5 hours per day)?

  - 3.5 gkg-1day-1

  - 5-7 gkg-1day-1

  - 6-10 gkg-1day-1

  - 8-12 gkg-1day-1
• What are possible mechanisms of carb intake during exercise?

  - Preservation of liver glycogen

  - Promotion of glycogen synthesis during exercise

  - Increased reliance on blood glucose for energy late in the exercise bout

  - Enhanced central nervous system function
• When do you not need to ingest exercise? How long will muscle and livery glycogen last during moderate intensity?


  May not need to ingest carbohydrate until 30-40 minutes into the race

  Muscle and livery glycogen stores are sufficient for a minimum of 1 hour moderate intensity exercise

  - Therefore, supplements do not necessarily have to be administered immediately upon the start of exercise.

  - During sustained high intensity exercise (45-75 min) small amounts may be beneficial, or using mouth rinse
• How many carbs should you take in per hour during ultra endurance? What's the max as tolerated? How do you increase your rates of oxidation?

  - 30-60g/hr typical

  - Consume up to 90 g/hr as tolerated

  - May have higher rates of oxidation with carbs from multiple transporters (GLUT-4 vs. GLUT-5) in fructose: glucose combinations
• What does consuming carbs after exercise do? When is it most effective? How can you enhance it?

  Improves glycogen resynthesis rates

  Most effective when given during the first two hours of recovery

  May be enhanced by the addition of protein
• What are the ergogenic properties of fat?

  Fats exist in the body as triglycerides, FFAs, phospholipids, and sterols

  Stored primarily as triglycerides

  Only FFAs are used by the body for energy production

  Although fat is a major energy source, the use of high-fat diets to enhance endurance performance by sparing glycogen has generally been unsuccessful
• What are the benefits of fat loading? How long should you do this and what does it do to muscle glycogen stores? What is nutritional ketosis?

  Fat Loading

  - Most studies have shown either no benefit or decreased performance

  - Typically short-term (3-7 days)

  - Usually muscle glycogen stores decrease

  Nutritional Ketosis

  - Long-term very low carbohydrate intake

  - Long-term (4+ weeks)

  - Adaptations may cause improved fat oxidation rate, reduced reliance on glycogen

  - Appropriate for long term activity?? (Volek et al 2014)
• What is the low carb high fat diet do to performance? What is its definition? Where do we find interesting data?

  Multiple variations

  Generally does not improve even ultra endurance performance

  No clear definition

  Some interesting data with periodized high and low carb intake
• How much protein should athletes take in during training? What happens if you exceed 1.7 g'kg or take up to 2.0 g/kg? What happens when you include carbs? What happens when consumed after resistance training?


  Protein and amino acid requirements are higher for athletes in training

  - 1.2-2.0 g/kg- periodized for training intensity

  Protein intake exceeding 1.7 g/kg per day provides no additional advantage- up to 2.0 for those needing body comp changes

  Adding protein to CHO enhances glycogen synthesis following intense aerobic exercise

  Increases muscle protein synthesis after a bout of resistance training
• What is the timing of protein intake?

  Post-exercise consumption matters, but "window" is 24 hours long

  Total protein intake far better predictor of mps than timing

  Small effect, but aim for 0.4-0.6 g/kg before and after exercise for maximal hyptrophy
• How does insulin interact with proteins?


  Insulin's effects on mPS are permissive and dependent on amino acid (AA) availability

  While insulin alone does not increase mPS, combining insulin with AA may augment mPS more than AA alone

  Thus carbohydrates may have a small synergistic effect on MPS when combined with AA**
• How does protein affect women?

  Very little research on women

  2019 study found that consuming protein pre and post workout

  - increased 1RM bench

  - No change in 1RM squat

  - no change in body composition (compared to control)
• What is the optimal functioning theory? Catastrophe theory? Self-efficacy?


  Optimal Functioning Theory-people perform best with different levels of arousal

  Catastrophe Theory- arousal combined with anxiety leads to detrimental performance

  Self-Efficacy- perceived ability to complete a task
• What does mental imagery consist of?

  Physical Nature

  Environmental "as if" statements

  Tasks

  Temporal

  Learning

  Emotions

  Perspectives
• What is positive reinforcement? Negative reinforcement? Punishment?

  Positive Reinforcement

  - praise for correct behavior

  Negative Reinforcement

  - removing something unpleasant

  Punishment

  - either creating a negative consequence or removing something pleasant
• How do we perform goal setting?

  Process Goals

  - Goals over whose achievement the athlete has control

  Outcome Goals

  - Goals over which the athlete has little control, such as winning

  Short-Term Goals

  - Increase the likelihood of success because they are relatively close to the athlete's present ability level

  Long-Term Goals

  - Provide relevance to short-term goals

  SMART Principle

  Specific, Measureable, Achievable, Relevant, Time-Bound
• What is the 10,000 hours rule?


  You can master a task if you practice it for at least 10,000 hours
• How do we tell between nature and nurture?

  Practice

  Trainability

  Population Differences

  Specific genes
• What is predisposition?


  Body size

  - Proportions

  - Heart and lungs

  Muscle fiber type composition
• What are population differences?

  Geographically and politically separated

  - Gold medal counts

  - Exposure

  - Early training

  - Opportunities
• What is a genotype? Phenotype? Allele? SNP?


  Genotype - the genetic make-up of a cell

  Phenotype - resulting characteristics

  Allele - one of the alternate forms of a gene

  SNP- single nucleotide polymorphism
• What do SNP's do? ACTN3? ACE?


  SNPs

  - 294,831 SNPs that account for 47% of height

  ACTN3- X variant vs. R variant

  - R associated with stronger, more powerful Type II

  ACE - I allele vs D

  - I associated with high altitude performance, improved endurance capacity
• What is myostatin?


  Regulates muscle growth (GDF-8)

  Lack of myostatin results in extreme growth

  Variants on the myostatin genes may explain variability in muscle growth with training
• What is gene doping? What is gene therapy?

  Myostatin inhibitors currently a banned substance

  Gene Therapy- alter the expression of proteins through gene manipulation

  - Hard to test for

  - May pose significant risk

  - Potential targets:

  - Myostatin, EPO, IGF-1