Nutrition for Strength and Power Sports

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Questions and Answers

How does positive energy balance alone typically affect body composition in healthy individuals?

It causes a decrease in body weight due to the metabolic demands of overfeeding.
It leads to weight gain, with approximately half of the gain being lean body mass. (correct)
It leads to a proportional increase in both lean body mass and fat mass.
It results primarily in an increase in lean body mass with minimal fat gain.

In a study involving deliberate overfeeding, how did the macronutrient composition of an 'excess meal' differ from a 'standard meal'?

The excess meal had a lower percentage of carbohydrates and a higher percentage of protein compared to the standard meal.
The excess meal had a higher percentage of carbohydrates and a lower percentage of fats compared to the standard meal.
The excess meal had a lower percentage of protein and a higher percentage of fats, while carbohydrates remained consistent (correct)
The excess meal contained a balanced increase in all macronutrients, maintaining the same ratios as the standard meal.

How does resistance training, combined with a positive energy balance, influence fat-free mass compared to fat mass?

It promotes a significant increase in fat-free mass across all groups, regardless of macronutrient composition.
It results in significant gains in fat mass, with minimal changes in fat-free mass.
It results in no significant difference in fat mass. (correct)
It leads to a balanced increase in both fat-free mass and fat mass equally.

What is the PRIMARY rationale behind strength and power athletes undertaking resistance training?

To enhance power relative to body weight. (D) Signup and view all the answers

What is the MOST effective strategy for increasing energy intake for athletes aiming to gain weight?

Maintaining consistent meal sizes and types with increased meal frequency. (A) Signup and view all the answers

What is the PRIMARY role of amino acids after weight training?

To facilitate the repair and rebuilding of contractile proteins for muscle growth. (A) Signup and view all the answers

Why might dietary strategies that combine both protein and carbohydrate be preferred after exercise?

Carbohydrates stimulate insulin secretion, which reduces protein breakdown and increases protein synthesis. (A) Signup and view all the answers

What is the approximate range of protein intake (in grams) that has been suggested to maximally stimulate muscle protein synthesis after resistance training?

20-25g (D) Signup and view all the answers

Based on the research by Macnaughton et al. (2016), how should protein consumption strategies differ based on resistance exercise routines?

Individuals performing split routines require around 20-25g while whole-body resistance exercise is better with 40g (D) Signup and view all the answers

What is the 'muscle full effect', and how does it influence protein intake strategies?

It describes a plateau in muscle protein synthesis that occurs when high plasma amino acid concentrations are sustained over several hours, causing muscles to become less responsive to protein intake. (B) Signup and view all the answers

What is BEST approach to stimulate muscle protein synthesis?

Distributing protein intake evenly throughout the day with 3 main meals plus 1–3 snacks. (D) Signup and view all the answers

In the context of protein intake and muscle protein synthesis, what does the term 'anabolic window' refer to, and how long does this 'window' remain open?

A sustained period that extends for several hours after exercise, where feeding-induced changes in muscle protein synthesis are enhanced. (A) Signup and view all the answers

What distinguishes animal proteins from plant proteins regarding their impact on muscle protein synthesis, according to current evidence?

Animal proteins have a higher leucine content and better digestibility, which is why they confer an advantage in stimulating muscle protein synthesis compared to plant proteins. (C) Signup and view all the answers

Although leucine is a 'signal' to switch on muscle protein synthesis. Why is it important that adequate free amino acids are available?

Adequate amino acid supply acts as building blocks. (D) Signup and view all the answers

What strategies can be BEST employed to improve the anabolic properties of plant-based proteins for muscle growth?

Combining various plant proteins to ensure a complete amino acid profile and increasing the overall protein intake to compensate for lower digestibility. (A) Signup and view all the answers

How do whole eggs compare to egg whites in stimulating muscle protein synthesis after resistance exercise, considering isonitrogenous amounts?

Whole eggs promote greater stimulation of postexercise muscle protein synthesis than isonitrogenous amounts of egg whites. (C) Signup and view all the answers

What have recent studies demonstrated regarding protein intake before sleep and its impact on muscle protein synthesis?

Protein provided before sleep is properly digested and absorbed and increases muscle protein synthesis. (D) Signup and view all the answers

In a study by Snijders et al. (2015), what were the specific findings regarding protein ingestion before sleep in healthy young men undergoing resistance training?

Protein ingestion before sleep increased muscle mass and strength gains to a greater extent than in the placebo group. (C) Signup and view all the answers

According to research, how does pre-sleep protein ingestion affect muscle fiber size adaptations in young men undergoing resistance exercise?

Pre-sleep protein ingestion promotes a greater increase in both type I and type II muscle fiber size compared to a placebo. (B) Signup and view all the answers

How does timing of exercise and protein ingestion impact whole body metabolism and functional recovery?

Pre-sleep protein alone did not stimulate positive adaptations, a double-blind crossover trial indicated whey protein supplementation enhances whole body protein metabolism and performance recovery after resistance exercise. (C) Signup and view all the answers

What is the PRIMARY focus of nutrition for strength and power athletes?

Optimizing the timing and amount of nutrient and energy intake. (A) Signup and view all the answers

How does a positive energy balance facilitate muscle mass increase?

It provides the necessary energy surplus required to support muscle tissue growth in conjunction with appropriate resistance training. (B) Signup and view all the answers

What is the MAIN challenge athletes face when trying to implement strategies to increase energy intake for muscle gain?

Frequent and/or prolonged training sessions, poor appetite following strenuous activity and accessibility of foods and snacks. (B) Signup and view all the answers

What determines net protein balance?

Variations in protein synthesis. (C) Signup and view all the answers

What factors influence the rate of muscle protein synthesis?

Co-ingestion of carbohydrate, amount of protein intake, timing and distribution of protein intake, and type of protein. (B) Signup and view all the answers

How might an athlete adjust low-energy fruits and vegetables in a diet for muscle gain?

Keep low energy fruits and vegetables as a usual. (B) Signup and view all the answers

Which of the following strategies is MOST appropriate for power athletes aiming to maximize muscle mass?

Prioritizing protein intake at regular intervals throughout the day. (D) Signup and view all the answers

Why are legumes and grains considered complementary proteins?

Combining both ensures all amino acids are present. (A) Signup and view all the answers

Which of the following is a common challenge in increasing energy intake for athletes?

Frequent and prolonged training sessions. (A) Signup and view all the answers

Why are timing and amount of nutrients important for strength and power athletes?

Because they need to enhance relative power to body weight and also resistance training. (D) Signup and view all the answers

Which is the MOST accurate description of energy intake vs protein intake for muscle gain?

Muscle gain requires a positive energy balance. (A) Signup and view all the answers

What is one of the major causes for challenges in eating for muscle gain?

The opposite, poor appetite and access during prolonged activities. (A) Signup and view all the answers

What is the best eating approach to gain weight?

Increase meal frequency rather than a increasing the size of meals. (D) Signup and view all the answers

What are milkshakes and peanut butter sandwiches described as?

Energy dense drinks and foods. (B) Signup and view all the answers

Why is 'Protein requirement greater in the early stage of resistance training'?

Whole body protein synthesis and degradation were greater in resistance trained athletes compared to sedentary controls. (A) Signup and view all the answers

After several hours, muscle protein synthesis plateaus following feeding due to:

Muscle full effect. (A) Signup and view all the answers

Leucine performs what function?

Switches on muscle protein synthesis. (C) Signup and view all the answers

Why is it important to have good ratios of the essential amino acids?

For optimal health, and to prevent specific deficiencies. (B) Signup and view all the answers

Following protein extraction and protein fortification with essential amino acids, and an increase in protein intake, what does this imply?

It is possible to augment plant composition to become similar to animal protein. (C) Signup and view all the answers

What affect does ingestion of whole eggs, compared to egg whites have post workout?

Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites (D) Signup and view all the answers

Intragastric protein administration is related to what adaptions?

It is key to overnight muscle protein synthesis in elderly men (B) Signup and view all the answers

What benefit does high carbohydrate help stimulate?

Improve performance due to greater blood flow to key areas of performance (B) Signup and view all the answers

Flashcards

Strength/Power Athlete Goals

Athletes focused on strength and power aim to boost power relative to their body weight and often include resistance training.

Muscle Mass Increase

Appropriate energy intake, along with resistance training, is key for weight gain and muscle mass increase.

Increase Energy Intake

Increase meal frequency with energy dense options, while moderating high-fiber foods, and plan ahead.