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Kin 428 > Carbohydrate (CHO) And Sport > Flashcards

Carbohydrate (CHO) And Sport Flashcards

1
Q

-ase

A

Enzyme
Breaks things down

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2
Q

-ose

A

Carb, sugar, glucose

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3
Q

How do we know what system athlete primarily uses

A

Must know how they compete and train

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4
Q

ATP-PCR system

A

Relies on breakdown of stored ATP and PCR to resynthesize ATP

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5
Q

Lactic acid system

A

Relies on anaerobic breakdown of glycogen to resynthesize ATP (anaerobic glycolysis)

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6
Q

Aerobic system

A

Relies on aerobic breakdown of glycogen to resynthesize ATP (aerobic glycolysis)

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7
Q

How are CHO classified

A

By structure

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8
Q

What is primary fuel for muscle contraction

A

CHO

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9
Q

Simple CHO

A

Sugars: monosaccharides and disaccharides

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10
Q

monosaccharides

A

Glucose
Fructose
Galactose

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11
Q

Disaccharides

A

Maltose
Lactose
Sucrose

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12
Q

Complex CHO

A

Starches (polysaccharides)
Glucose polymers (maltodextrins)
Fibers
Glycogen

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13
Q

Polysaccharides

A

Starches
Maltodextrin (glucose polymers)
Fibers
Glycogen

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14
Q

Maltodextrin

A

Complex carb used in sport nutrition products

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15
Q

Nutrient dense carb

A

Foods and fluids that are rich sources of other nutrients including protein, vitamins, minerals, fibre and antioxidants in addition to CHO

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16
Q

Examples of nutrient dense foods

A

Breads and cereals, grains, fruit, starchy vegetables, legumes and low fat dairy products

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17
Q

How are nutrient dense carbs used for athletes

A

Everyday food that should form base of an athletes diet
Helps to meet other nutrient targets

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18
Q

Nutrient poor carbs

A

Foods and fluids that contain CHO but minimal or no other nutrients

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19
Q

Examples of nutrient poor carbs

A

Soft drink, energy drinks, gels, candies and sports drinks

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20
Q

Nutrient poor carb use for athletes

A

Shouldn’t be major part of everyday diet but may provide a compact carb source around training
Acute fueling strategy

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21
Q

Higher fat/slower digestion carb

A

Foods that contain CHO but are high in fat

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22
Q

Examples of higher fat/slower digestion

A

Pastries, cakes, chips and chocolate

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23
Q

Higher fat/slow digestion carb use for athletes

A

Sometimes foods best not consumed around training sessions
Bunch of fat before will take long time to digest

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24
Q

Simple CHOs

A

Glucose
Fructose
Galactose
Sucrose

25
Q

Complex CHOs

A

Amylose
Amylopectin

26
Q

Rapid absorption

A

Glucose
Maltose
Sucrose
Maltodextrins
Amylopectin

27
Q

Slower absorption

A

Fructose
Galactose
Trehalose
Isomaltulose
Amylose

28
Q

What increases transport

A

Combining different carbs
Ex) Maltodextrin- glucose + fructose

29
Q

Following a meal containing CHO what will rise

A

Blood glucose
Maintenance of stable blood glucose is critical

30
Q

what does the rise of blood glucose stimulate

A

Pancreas to release insulin into the blood

31
Q

What does insulin do

A

Facilitates uptake of glucose by various tissues within the body (muscle and fat cells)

32
Q

What do the various tissues that can uptake glucose contain

A

Receptors which are activated by insulin
Transporters get glucose into bloodstream

33
Q

What else activates the receptors

A

Exercise activates receptors to transport glucose from blood into muscle tissue independent of insulin

34
Q

What will glucose be used by

A

Brain, CNS, and RBCs
Dependent on glucose for their fuel needs/metabolism

35
Q

What is glucose stored as when fuel is not needed by body

A

Muscle and/or liver glycogen

36
Q

If large amounts of simple sugars consumed what happens

A

Blood glucose may be excreted in urine

37
Q

How will excess glucose be converted and stored

A

As body fat
In adipose tissue

38
Q

When does conversion of glucose to body fat occur

A

When dietary CHO (in combination with caloric intake of other macronutrients) exceeds the energy demands of the body and exceeds the storage capacity within the muscle and liver (glycogen)

39
Q

What is critical for exercise performance

A

Maintaining liver/muscle glycogen and blood glucose

40
Q

What causes glucose uptake

A

Insulin and exercise increases glucose uptake

41
Q

How much energy does CHO supply at rest

A

40% with 15-20% used by muscle

42
Q

During exercise what happens with CHO oxidation

A

Increases in proportion to exercise intensity
As we need more ATP, as length increase

43
Q

When does CHO become dominant fuel source

A

> 65-70% VO2 max
- depending on training status of individual

44
Q

As exercise intensity increases

A

Lactate and H+ accumulates and may increase fatigue

45
Q

What is important for prolonged endurance exercise (>1-2hr aerobic training)

A

CHO intake

46
Q

What is essential for moderate to high intensity intermittent sports (hockey, football, soccer)

A

CHO

47
Q

Why is CHO so vital for exercise

A
  1. Body contains relatively limited endogenous stores (diet dependent)
  2. Can be acutely manipulated on daily basis by usage (aerobic training) and storage
  3. Key fuel source for brain and CNS
  4. More efficient
  5. Can be used in anaerobic and aerobic/oxidative energy production pathways
48
Q

What is the only source for anaerobic energy production in lactic acid system

A

CHO

49
Q

What needs more oxygen to be metabolized than CHO

A

Fat

50
Q

How are the metabolic pathways more efficient for CHO than fat

A

CHO produces ATP up to 3x faster than fat in aerobic glycolysis

51
Q

Internal CHO sources of energy during exercise are

A

Blood glucose 5g; 20 cals
Liver glycogen 75-100g; 300-400cals
Muscle glycogen 300-400g; 1200-1600cals

52
Q

As muscle glycogen is being used what happens

A

Blood glucose enters muscle cell

53
Q

When blood glucose enters muscle cell what happens

A

Liver releases glucose to maintain blood glucose levels (homeostasis)
- helps prevent hypoglycemia

54
Q

During moderate intensity exercise what contribute to CHO oxidation

A

Liver and muscle contribute equally

55
Q

As exercise intensity increases what contributes to CHO oxidation

A

Muscle glycogen provides the majority of glucose

56
Q

How can you improve performance in high intensity aerobic exercise

A

Match CHO intake to fuel needs

57
Q

When decrease CHO stores and no replacement with exogenous CHO

A

Increased fatigue
Decreased work rate
Impaired skill
Impaired concentration
Increasing rating of perceived exertion (RPE)

58
Q

Summary of athletes plate on hard training day/race day

A

Half grains
1/4 lean protein
1/4 vegetables
Fresh fruit
Drink
2 tbsps fats

Kin 428 (7 decks)

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