Nutrition and gene expression

Nutrition Q&A [Moderated]
1

In Science of Running (Magness, 2014) there is a brief section on genetics and training. At the very end of this section (p.116) , he talks about nutrition and its affects on gene expression and training results with a specific mention that the AMPK pathway (increased mitochondria when activated by depleted glycogen stores/inhibition of mTOR) and the mTOR pathway (increased protein synthesis). He states that

“AMPK generally stays active during a workout but as soon as the workout is complete, it can be turned off by taking CHO post workout. This quick shut off for AMPK would be a good idea for strength training athletes who want to minimize its effects.”

This got me thinking about CHO intake during and immediately after workouts. Would it be advisable to only drink water during a workout and then immediately after ingest CHO, maybe Gatorade or a banana or the like?

And then also would it be advisable to avoid CHO intake during LISS and HIIT in order to maximize the AMPK pathway?

Thanks (and welcome to nerd land ;)​​​​​​​).

2

Hey Margaret :slight_smile:

I think that we should focus on more macro things like total calorie, macro intake, meal timing, and other things that maximize workout performance.

I think for long workouts or those done under more extreme conditions then there’s some benefit with intraworkout food, oral rinses w/ carb, salt, and/or caffeine, etc. However, I would recommend that protein and carbs be taken together before and after the workout for most of the folks here. Additionally, the workout be done with water or other non calorie containing beverages.

3

Thanks for the response. Much appreciated!