Carbohydrate Feeding- After Exercise W3 Flashcards
What is classified as short-term recovery?
0-8 hours
What is classified as long-term recovery?
8-24 hours
What is the rate limiting enzyme in glycogen synthesis in skeletal muscle?
Glycogen synthase
What is the general carbohydrate target for athletes during light exercise intensity?
3-5 g/kg/d
What is the general carbohydrate target for athletes during moderate exercise intensity?
5-7 g/kg/d
What is the general carbohydrate target for athletes during high exercise intensity?
6-10 g/kg/d
What is the general carbohydrate target for athletes during very high exercise intensity?
8-12 g/d
What are the 2 phases of glycogen re-synthesis?
Rapid phase= Insulin independent
Slow phase= Insulin dependent
What is glycogen synthesis post exercise (4-6h) dependent on?
Carbohydrate Intake
What value of carbohydrate intake cause little or no benefit to the glycogen synthesis?
Above 1.2 g/kg bw/h
What type of carbohydrate provides a readily available source of substrate for glycogen synthesis?
Carbohydrate-rich foods with a moderate-to-high glycaemic index
What has a greater 6hour synthesis rate in the liver out of glucose and fructose-glucose ?
Fructose-glucose (8.1- 0.6 g/h)
During short-term exercise recovery, how can replenishment of glycogen stores be accelerated?
Fructose is co-ingested carbohydrates alongside glucose-based carbohydrates
What can enhance subsequent time-to-fatigue?
Fructose co-ingested with glucose in recovery from exercise
What is the difference in glycogen synthesis within the first 2 hours post exercise after CHO diet was intaken?
3-fold higher
What is the rate limiting enzyme in glycogen synthesis?
Rate limiting enzyme
When does the rapid phase of glycogen resynthesis occur?
1-2hours
What does muscle contraction produce during muscle glycogen synthesis? (Chemical signals)
Release of Ca2+
Production of vasodilatory agent NO
Increase in free adenosine
Activation of AMPK
What happens to the chemical signals when exercise stops?
They disappear
Removal of addition of glycogen synthase
Removal of activation of glycolysis
What happens when we eat a meal?
Insulin is released by the pancreas
The insulin binds with receptors on cell membrane
This causes stimulation
POSITIVE REGULATOR of glycogen synthesis
What is glycogen synthesis driven by post exercise feeding after 1-2hours?
Insulin
Where is fructose metabolised?
Preferentially in the liver
How do you effectively refuel quickly after exercise?
Early and frequent carbohydrate deeding (e.g., within the first hour and at 30 minute intervals for 4 hours thereafter, before resuming normal diet)
1.2 g/kg CHO/h for first 4 hours of moderate-to-high glycaemic index CHO’s
What value of CHO intake do you consume in order to quickly refuel between the first 0-8hours?
1.2g/kg BM
