Carbohydrate

Question 1

Rollo et al 2008

Answer 1

Found that runners could run 30 minutes longer on the treadmill after carbohydrate mouth rinsing

Question 2

Burke et al 2011

Answer 2

Suggested that carbohydrate mouth rinsing for 5 to 10 seconds can improve performance

Question 3

7-12g/kg/BW

Answer 3

General fuelling advice of carbs before completion every 24 hours

Question 4

3-5g/kg/bw

Answer 4

Low exercise

Question 5

5-7g/kg/bw

Answer 5

Moderate exercise lasting up to 1 hours

Question 6

6-10g/kg/bw

Answer 6

Moderate to high intensity exercise lasting 1-3 hours

Question 7

8-12g/kg/bw

Answer 7

For very high intensity exercise lasting longer than 4 hours

Question 8

Pre fuelling

Answer 8

For exercises lasting longer than 60 minutes should consumed 1-4g/kg/bw 1-4 hours before event

Question 9

Carbohydrate loading

Answer 9

For exercise lasting longer than 90 minutes the athlete should consumed 10-12g/kg/bw

Question 10

Rapid refuelling

Answer 10

Athlete should consume 1-1.2g/kg/bw every hour for the first 4 hours and should continue with a moderate to high GI diet

Question 11

Ivy et al 2003

Answer 11

Founds that athletes could run 36% longer when athletes consumed a carbohydrate drink during exercise

Question 12

Carbohydrate techniques to enhance fat loss and improve performance

Answer 12

Carbohydrate mouth rinsing (Burke et al,2011; Rollo et al, 2008)

Combining protein (0.2-0.4g/kg/BW) and less carbohydrate (0.8g/kg/BW) has been shown to promote glycogen recovery than carbohydrate alone because they both stimulate a output of insulin which increases the uptake of glucose and blunts the rise of cortisol which suppresses the rate of protein synthesis and stimulates protein catabolism

Low glycogen training burns intramuscular fat and improves the ability for muscles to take up fat from the bloodstream and increase levels of fat oxidising enzyme ( Yeo et al, 2008)

Question 13

Howarth et al , 2009

Answer 13

Combining a small amount of protein (0.2-0.4g/kg/BW) and less carbohydrate (0.8g/kg/BW) has been shown to improve glycogen recovery than carbohydrate alone this is because this mixture stimulates a greater output of insulin which speeds up the uptake of glucose and blunts the rise of cortisol which would follow after exercise and suppresses the rate of protein synthesis and stimulates protein catabolism ( Howarth et al , 2009)

Question 14

Yeo et al 2008

Answer 14

Found that low glycogen training enhances performance and burns intramuscular fat which improves the ability for the muscles to take up fat from the blood stream and increases the levels of fat oxidising enzyme

Question 15

Hawley et al 1997

Answer 15

Carbohydrate loading increases the time to exhaustion by 20% and improves performance by 2-3 %