Question

1. Which of the following statements are true regarding muscle glycogen.

There are multiple correct answers.

If exercise is not to be repeated within 12 hours, then glycogen restoration does not have to be immediately following exercise

The most rapid repletion of glycogen following exercise occurs in the first few hours post exercise.

Consuming some protein along with carbohydrate during immediate recovery from exercise is beneficial.

Higher glycemic index foods enhance glycogen restoration following exercise

It is best to always consume all recovery carbohydrate and protein within 15-30 minutes following exercise

Low carbohydrate diets decrease ones ability to recover from exercise. 2. Choose all statements that are correct and apply to rehydration following exercise For each pound lost during exercise consume 2 cups of fluid Choose fluids that help with glycogen restoration, rehydration and electrolyte replacement For each pound lost during exercise consume 3 cups of fluid Choose fluids that are low in sugar and sodium, goals listed in Dietary Guidelines. 3. Long term fasting causes which of the following (choose all that apply)? Increased use of amino acids to make glucose Inability to burn fat through aerobic metabolism decreased muscle protein breakdown Increased production of ketones as an alternative fuel supply increase in glycerol used to make glucose Increased use of glycogen for glucose 4. Which of the ergogenic aids discussed in the page 582-584 Nutrition Myth or Fact Section are: Safe, Effective (in some sports or training protocols) and are also legal/ permissible for use in non-professional sports (aka: sport performance) when used according to evidence -based dosing protocols. Chromium Androstenedione Carnitine Creatine Caffeine Ribose Anabolic steroids Beta-alanine Gamma-hydroxybutric acid

Answer 1

1.Which of the following statements are true regarding muscle glycogen.

a)Consuming some protein along with carbohydrate during immediate recovery from exercise is beneficial.

b)It is best to always consume all recovery carbohydrate and protein within 15-30 minutes following exercise.

2. Choose all statements that are correct and apply to rehydration .

a)Choose fluids that help with glycogen restoration, rehydration and electrolyte replacement.

b)For each pound lost during exercise consume 3 cups of fluid

c)Choose fluids that are low in sugar and sodium, goals listed in Dietary Guidelines.

4.

a) Creatine: Creatine monohydrate significantly improves the anaerobic (non-oxygen-utilizing) metabolic pathways, which leads to greater power output. However, excessive, long-term supplementation has been linked to renal problems and other associated toxicity.

b) Caffeine: Caffeine, often found in the form of pre-workout supplements, It reduces fatigue and improves free fatty acid mobilization, as well as improving concentration, mood, and reaction time. Bear in mind that chronic caffeine intake is known to cause hypertension due to its vasoconstrictive mechanism.

c)Anabolic steroids:Anabolic steroids are used to augment the natural muscle building capabilities during exercise.