Carbohydrate Feeding- After Exercise W3

Question 1

What is classified as short-term recovery?

Answer 1

0-8 hours

Question 2

What is classified as long-term recovery?

Answer 2

8-24 hours

Question 3

What is the rate limiting enzyme in glycogen synthesis in skeletal muscle?

Answer 3

Glycogen synthase

Question 4

What is the general carbohydrate target for athletes during light exercise intensity?

Answer 4

3-5 g/kg/d

Question 5

What is the general carbohydrate target for athletes during moderate exercise intensity?

Answer 5

5-7 g/kg/d

Question 6

What is the general carbohydrate target for athletes during high exercise intensity?

Answer 6

6-10 g/kg/d

Question 7

What is the general carbohydrate target for athletes during very high exercise intensity?

Answer 7

8-12 g/d

Question 8

What are the 2 phases of glycogen re-synthesis?

Answer 8

Rapid phase= Insulin independent
Slow phase= Insulin dependent

Question 9

What is glycogen synthesis post exercise (4-6h) dependent on?

Answer 9

Carbohydrate Intake

Question 10

What value of carbohydrate intake cause little or no benefit to the glycogen synthesis?

Answer 10

Above 1.2 g/kg bw/h

Question 11

What type of carbohydrate provides a readily available source of substrate for glycogen synthesis?

Answer 11

Carbohydrate-rich foods with a moderate-to-high glycaemic index

Question 12

What has a greater 6hour synthesis rate in the liver out of glucose and fructose-glucose ?

Answer 12

Fructose-glucose (8.1- 0.6 g/h)

Question 13

During short-term exercise recovery, how can replenishment of glycogen stores be accelerated?

Answer 13

Fructose is co-ingested carbohydrates alongside glucose-based carbohydrates

Question 14

What can enhance subsequent time-to-fatigue?

Answer 14

Fructose co-ingested with glucose in recovery from exercise

Question 15

What is the difference in glycogen synthesis within the first 2 hours post exercise after CHO diet was intaken?

Answer 15

3-fold higher

Question 16

What is the rate limiting enzyme in glycogen synthesis?

Answer 16

Rate limiting enzyme

Question 17

When does the rapid phase of glycogen resynthesis occur?

Answer 17

1-2hours

Question 18

What does muscle contraction produce during muscle glycogen synthesis? (Chemical signals)

Answer 18

Release of Ca2+
Production of vasodilatory agent NO
Increase in free adenosine
Activation of AMPK

Question 19

What happens to the chemical signals when exercise stops?

Answer 19

They disappear
Removal of addition of glycogen synthase
Removal of activation of glycolysis

Question 20

What happens when we eat a meal?

Answer 20

Insulin is released by the pancreas
The insulin binds with receptors on cell membrane
This causes stimulation
POSITIVE REGULATOR of glycogen synthesis

Question 21

What is glycogen synthesis driven by post exercise feeding after 1-2hours?

Answer 21

Insulin

Question 22

Where is fructose metabolised?

Answer 22

Preferentially in the liver

Question 23

How do you effectively refuel quickly after exercise?

Answer 23

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

Question 24

What value of CHO intake do you consume in order to quickly refuel between the first 0-8hours?

Answer 24

1.2g/kg BM