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Kin 428 > Carbohydrate (CHO) And Sport Part 2 > Flashcards

Carbohydrate (CHO) And Sport Part 2 Flashcards

1
Q

How much CHO per day on ketogenic diet

A

<20g/day

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2
Q

6 aerobic training response and CHO metabolism

A
  1. Increase VO2 max
  2. Work at higher % VO2 max without fatigue
  3. Enhance use of glucose (less used at low intensity, increased capacity during intense/max exercise)
  4. Decrease fatigue
  5. Increase glucose uptake in cells
  6. Increase muscle glycogen resynthesis and storage
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3
Q

How is there an increase vo2 max as aerobic training response

A

By increasing oxygen utilization and oxygen delivery efficiency

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4
Q

How is fatigue decrease as aerobic training response

A

By increasing lactate clearance which decreases lactate and H+ accumulation

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5
Q

How is glucose uptake increase in cells as an aerobic training response

A

By an increase in transporters

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6
Q

What should a dietician do to figure out CHO intake for an athlete

A

Start with the equation then break it down based on athletes characteristics

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7
Q

General population male and female recommended dietary allowances (RDA) of CHO

A

130g/day
Minimum amount set for adults and children for brain function
(1g CHO=4cal, 130g =520cal)

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8
Q

Acceptable macronutrient distribution range (ADMR) for CHO

A

45-65% of total calories consumed

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9
Q

The more extreme the exercise (intensity and length)

A

The more CHO needed for fuel and recovery

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10
Q

General fueling up

A

Prep for events <90 min
7-12g/kg per 24h as for daily fuel needs

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11
Q

carbohydrate loading

A

Prep for events >90min of sustained/intermittent exercise
36-48 hrs of 10-12 g/kg BM per 24 hr

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12
Q

Pre-event fuelling

A

Before exercise >60min
1-4 g/kg BM (consumed 1-4 hr pre-comp)

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13
Q

During brief exercise

A

<45min
Not required

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14
Q

During sustained high-intensity exercise

A

45-75min
Small amounts including mouth rinse

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15
Q

during endurance exercise including “stop and start” sports

A

1-2.5 hrs
30-60 g/hr
When new start at 30 and build up to 60

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16
Q

During ultra endurance exercise

A

> 2.5-3 hrs
Up to 90 g/hr using multiple transportable carbs (glucose, fructose mix)

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17
Q

Speedy refuelling

A

<8 hr recovery between 2 fuel demanding sessions
1-1.2 g/kg BM every hr for first 4hr then resume daily fuelling needs

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18
Q

When should recovery meal happen

A

As close to exercise as possible

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19
Q

If CHO stores are adequate during continuous exercise <90 mins

A

CHO feeding may be uneccessary

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20
Q

AM training session after overnight fast?

A

As increase of duration, should eat
If short not eating may not effect

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21
Q

CHO ingestion shortly before short duration exercise (<30mins)

A

May have a negligible effect on performance

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22
Q

When should what works best for you with CHO intake be tested

A

In training not in competition

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23
Q

Is there benefit in CHO before high intensity exercise (<30min) and high intensity resistance training

A

No benefit?
See what works for athlete

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24
Q

Is there benefit for CHO feeding during high intensity exercise (30-90min)

A

Possible benefit
Due to increase in glucose provision for fast twitch muscle fibers

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25
Q

Is there benefit to CHO feeding during intermittent high intensity exercise (60-90min)

A

Benefit
Increased CHO ingestion may spare muscle glycogen

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26
Q

Is there benefit to CHO feeding during high to moderate intensity exercise >90mins

A

Yes
If exercise intensity is high enough

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27
Q

Why is performance enhanced by CHO during >90min high to moderate intensity exercise

A

Maintaining/raising plasma glucose concentrations to help sustain high rates of CHO oxidation

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28
Q

4 CHO feeding strategy concepts

A
  1. Manipulate daily CHO intake to match likely fuel requirements
  2. Promote high CHO availability for performance and comp
  3. Promote low CHO availability for selected non-performance training sessions
  4. Provide adequate CHO for refuelling when speedy recovery is priority (training or compete within 8 or less hrs)
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29
Q

Why promote low CHO availability for selected non-performance training sessions

A

Concept of training low
Low glycogen availability
See how athlete reacts

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30
Q

Forming glucose

A

Gluconeogenesis

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31
Q

Where is glucose stored

A

Muscles and liver

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32
Q

What is main site for gluconeogenesis

A

Liver

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33
Q

What is path of fat cells to liver for gluconeogenesis

A

Triglycerides -> glycerol -> glucose in liver

34
Q

Where does glucose go once made in liver

A

Muscle to be made to muscle glycogen

35
Q

Muscles cells from muscle glycogen to glucose in liver

A

Muscle glycogen -> pyruvate -> lactate -> glucose

36
Q

Muscle cells from muscle protein to glucose in liver

A

Muscle protein -> glucogenic amino acids -> alanine -> glucose

37
Q

4-5 g/kg BWof CHO <4 hrs prior to exercise (>90 min)

A

Benefit
Increases glycogen stores

38
Q

1-2 g/kg BW <1hr prior to exercise (>90 min)

A

Benefit during intense exercise
No benefit during light-moderate exercise

39
Q

What must the meal be if <1 hr before >90 min exercise

A

Low in fat and fiber, high CHO, moderate protein

40
Q

50-60g 15-60 min before exercise (>90 min)

A

Detriment or may benefit extended exercise - based on athlete tolerance

41
Q

What is reactive hypoglycemia

A

Rapid increase in blood glucose
Increased secretion of insulin (causes low blood sugar)
Increased transport of glucose into tissues
- may speed up muscle glycogen utilization

42
Q

What does insulin do

A

Keeps blood glucose in tight range

43
Q

When does reactive hypoglycemia happen

A

Extreme situation
Too many CHO, no protein to slow digestion

44
Q

If athlete responds with reactive hypoglycemia

A

Avoid CHO (particularly high GI foods) 15-60 mins prior to performance/training

45
Q

6 characteristics of the meal/snack to have before exercise

A
  • low fibre to facilitate gastric emptying
  • minimize GI distress
  • High CHO
  • familiar
  • well tolerated by athlete (practice, practice)
  • not hungry or full
46
Q

Why have high CHO meal/snack

A

Maintain blood glucose
Maximize glycogen storage

47
Q

What type of CHO should be ingested prior

A

Glucose
Fructose
Glucose polymer (maltodextrins)

48
Q

Why ingest fructose prior

A

Absorbed more slowly from GI tract
- will reduce insulin response and possible reduce reactive hypoglycemia

49
Q

Why not ingest fructose before

A

May cause GI irritation/distress and negatively affect performance

50
Q

Why ingest a glucose polymer (maltodextrins)

A

Does not seem to cause GI disturbance
Improved digestion and absorption when compared to simple sugars

51
Q

CHO loading?

A

Increase muscle and liver glycogen for prolonged, intermittent high intensity exercise

52
Q

Classic/old views surrounding CHO loading

A

Depletion, CHO deprivation, CHO load

53
Q

Current views for CHO loading

A

Taper aerobic exercise, moderate CHO, high CHO/rest

54
Q

What is CHO dosage during CHO loading

A

8-12 g/kg/day

55
Q

At what rate does a single source CHO oxidize

A

1g/min

56
Q

How much CHO benefitted during prolonged exercise

A

15-25g every 15-20 mins

57
Q

Why have 15-25g every 15-20 mins during prolonged exercise

A

May spare muscle glycogen and regulate blood glucose levels

58
Q

What are CHO recommendations during endurance events dependent on

A
  • exercise duration
  • type of sport
  • rules and regulations of the sport
  • exercise intensity
59
Q

With lower absolute intensity

A

Lower CHO oxidation rates= adjust the CHO dosage downwards

60
Q

What do athletes need to do for all fueling strategies

A

Need to train/practice all fuelling strategies - liquids, CHO type, etc

61
Q

What food options should we avoid during high intensity training or competitions

A

High fat, fibre, protein foods
These slow down digestion

62
Q

When has CHO mouth rinse improved performance

A

During moderate to high intensity exercise (~60-75% VO2 max) of at least 1 hr

63
Q

Why does mouth rinse seem to improve performance

A

Improvement may not be metabolic but neural
Via oral CHO receptors (glucose and Maltodextrin) that activate brain regions related to sensation of reward and pleasure

64
Q

What does mouth rinse not have affect on

A

Fuel storage or glycogen stores

65
Q

What do we have to look at on sports products

A

Dosage and formulation of CHO
Also other ingredients

66
Q

Does Gatorade zero give energy

A

No sugar no energy
Sugar alcohols can also cause stomach upset
Can give electrolytes and fluid

67
Q

Benefit of fructose during exercise

A

Absorbed more slowly from GI tract
Will reduce insulin response and possible reactive hypoglycemia

68
Q

Possible negative impact of fructose during exercise

A

May cause GI irritation/distress and negatively affect performance

69
Q

Benefits of glucose polymer during exercise

A

Does not seem to cause GI disturbance
Improved digestion and absorption when compared to simple sugars

70
Q

5 CHO related causes of fatigue in exercise

A
  1. Hypoglycemia
  2. Increased acidity (accumulation of H+)
  3. Low muscle glycogen stores during aerobic exercise
  4. Training (mod-high int) in a fasted state
  5. Low muscle glycogen stores during anaerobic exercise
71
Q

Fatigue delaying mechanisms: exogenous CHO feeding

A
  • maintenance of blood glucose levels
  • reduction of psychological effect (impact on RPE)
  • sparing of muscle glycogen
72
Q

What should athletes of long duration exercise aim to achieve

A

CHO intakes that meet needs of training programs
Replace CHO stores during recovery between sessions and competitions

73
Q

What are other pieces of recovery

A

Protein, fluids, electrolytes

74
Q

What happens in absence of CHO intake

A

Muscle glycogen storage rate post workout is low

75
Q

Immediate intake of ~1 to 1.2g/kg BW CHO causes

A

Slightly enhanced rate of muscle glycogen synthesis

76
Q

What is the optimized recovery window

A

~15-30 mins post workout

77
Q

What may be better tolerated after workout then large bonus amount of CHO post workout

A

Grazing on CHO food sources

78
Q

How much CHO after exercise depleted msucle glycogen stores

A

Consume 1-1.2g/kg within 30min and again every 2h for 4-6h
3-4g of CHO:1g protein

79
Q

What is the most important factor for long term recovery

A

Total amount of CHO consumed in a 24hr period

80
Q

What is the type of CHO consumed based on

A

Athlete tolerance

81
Q

Amount consumed of CHO should be related to

A

Intensity, type, duration of the training session

82
Q

Possible challenged with optimal CHO consumption

A
  • too tired, body releases hormone that makes you not want to eat
  • not having something available

Kin 428 (13 decks)

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