Notes in Nutrition II::04. Exercise Nutrition and Sports Supplements

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Published	12/08/2023	Monozygotic Twin Study on effects of exercise:
Published	12/08/2023	Muscle Contraction: The {{c1::amount, speed, and power}} you generate is a function of how quickly you generate {{c2::ATP}}
Published	12/08/2023	There is an {{c1::inverse}} relationship with {{c1::ATP}} generating fuels (ie creatine phosphate, anaerobic glycolysis) and stores of mater…
Published	12/08/2023	Fat makes ATP very {{c1::slowly}}
Published	12/08/2023	As intensity increases, reliance on fat metabolism {{c1::decreases}} and {{c1::glucose}} increases
Published	12/08/2023	We use {{c1::muscle glycogen}} as the primary source for intense exercise
Published	12/08/2023	When do you burn fat for fuel?
Published	12/08/2023	As you increase the intensity, your need for {{c1::ATP}} increases, need for {{c1::glucose}} increases→ use {{c1::muscle glyc…
Published	12/08/2023	Muscle Glycogen does not help long during:
Published	12/08/2023	Muscle will take some {{c1::glycogen}} from the liver however it’s used mostly for {{c1::blood glucose}} regulation
Published	12/08/2023	There is {{c1::more}} muscle glycogen stores overall than liver glycogen stores
Published	12/08/2023	For long durations of exercise we use a combination of {{c1::glucose}} and {{c1::fat}}
Published	12/08/2023	Acetyl CoA from fat metabolism slows {{c1::pyruvate dehydrogenase}}, slows glycolysis → you don't burn off all of glycogen at once
Published	12/08/2023	Combining ATP production depends on the size of {{c1::glycogen store}} and rate of {{c1::FA b-oxidation }}
Published	12/08/2023	Why do we carb load before a workout?
Published	12/08/2023	Depletion-Repletion Cycle
Published	12/08/2023	There is evidence that protecting muscle glycogen by maximizing stores works and that taking {{c1::oral glucose}} supplements during exercise wor…
Published	12/08/2023	Sugar water v water study:
Published	12/08/2023	When is the best time to workout?
Published	12/08/2023	New sports drinks have similar effects to
Published	12/08/2023	Carb Rinsing:
Published	12/08/2023	When combining {{c1::fat}} and {{c1::carbs}} to maximize ATP production over a long period of time, there is an advantage to increasing fat if yo…
Published	12/08/2023	Respiratory exchange ratio (RER): {{c1::the ratio between the amount of oxygen consumed and carbon dioxide produced in one breath = VCO2/VO2}}RER…
Published	12/08/2023	Direct relationship between {{c1::exercise}}, {{c1::protein turnover}}, and {{c1::protein synthesis }}
Published	12/08/2023	Does amino acids supplementation stimulate protein synthesis?
Published	12/08/2023	Protein synthesis increases from taking supplements {{c1::1-3 hours}} post exercise
Published	12/08/2023	AA supplements have {{c1::not shown}} that they increase strength
Published	12/08/2023	When cutting calories and taking extra protein, it protects {{c1::lean muscle loss}} from calorie restricted weight loss
Published	12/08/2023	Amino acids have {{c1::endocrine}} effects, ie stimulating growth factorsInsulin is a growth factor - Leu, PheTaking these after a work out would…
Published	12/08/2023	Nitric oxide - vaso{{c1::dilator}}
Published	12/08/2023	If you stimulate NO with {{c1::arginine}}, you increase blood flow to peripheries, increase O2 delivery to muscles and increase performance
Published	12/08/2023	Study: control diet, arginine rich diet, control + 10g arginine supplementswhat was the finding?
Published	12/08/2023	When you work out, you naturally get vaso{{c1::dilation}} from {{c1::ANS}} innervationDoes Not help athletes but it helps people with {{c1::…
Published	12/08/2023	SWAP- MEAT study
Published	12/08/2023	SWAP-MEAT study findings:
Published	12/08/2023	Creatine stores at normal conditions are about {{c1::60-80% full}}
Published	12/08/2023	When you take creatine, you increase stores of {{c1::phosphocreatine}}The fastest way to make {{c1::ATP}}
Published	12/08/2023	If you take creatine supplements → increase {{c1::phosphocreatine}} →burn it quickly and recover {{c1::quickly}}
Published	12/08/2023	Study on Creatine and performance
Published	12/08/2023	A generic term for a range of body building supplement products used by athletes and weightlifters to enhance athletic performance
Published	12/09/2023	Ephedra
Published	12/08/2023	Ultimate orange = {{c1::first pre workout}}
Published	12/08/2023	{{c1::Arginine AKG}} → contains citrulline which is an alternative route to making NO in kidneys
Published	12/08/2023	{{c1::Jack3d}} - DMAA which has now been banned
Published	12/08/2023	High in {{c1::caffeine}} → performance enhancing drug
Published	12/08/2023	People drink {{c1::too much}} fluid, dilute their solutes → risk for {{c1::hyponatremia}} Spaced out drinking stations in marathons
Published	12/08/2023	Ketogenic Hydrating agents
Published	12/08/2023	Pros and Cons of working out in the morning?
Published	12/08/2023	Pros and Cons of working out midday
Published	12/08/2023	Pros and Cons working out at night
Published	12/08/2023	Indoor v outdoor running
Published	12/08/2023	Exercise is good for us for what reasons
Published	12/08/2023	what are myokines
Published	12/08/2023	Exercising improves memory caused by {{c1::cathepsin B}}
Published	12/08/2023	Cathepsin B: Secreted from {{c1::muscle}}Influences {{c2::hippocampal}} nerve regeneration Does not improve memory if you KO cathe…
Published	12/08/2023	When you exercise → {{c1::IL-6}} increase → {{c1::decreases}} visceral fat mass
Published	12/08/2023	If you add Ab’s or IL6 receptor antagonists → visceral fat mass does {{c1::not decrease}}
Published	12/08/2023	How does a single bout of exercise help diabetes?
Published	12/08/2023	If pts can lose {{c1::10-15%}} of body weight, they will regain {{c1::glycemic control}} even if they are obese because you lose visceral fat mas…
Published	12/08/2023	Irisin
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