Carbohydrate feeding during exercise Flashcards
Majority of studies show carb feeding during exercise improves performance, what type of exercise is this most shown in?
The magnitude of the effect is greater the longer the performance is (greater effect during prolonged exercise).
What are the 3 monosaccharides, and what are the 3 disaccharides made from?
- glucose, galactose, fructose
- lactose (glucose + galactose)
- maltose (glucose + glucose)
- sucrose (glucose + fructose)
What do ‘fast’ and ‘slow’ carbs refer to?
“Fast” and “Slow” refers to the speed at which these carbohydrate types are digested, absorbed and made
available to the body for energy provision.
What are some examples of ‘fast’ carbs?
glucose
maltose
sucrose
maltodextrin
starches rich in amylopectin
What are some examples of ‘slow’ carbs?
fructose (alone)
galactose
isomaltulose
starches rich in amylose
What are the classical guidelines for carbohydrate feeding during exercise?
1.0 g/min (60 g/h) during exercise
According to the updated guidelines, how many carbs should be consumed between 0-60 mins of exercise?
None
According to the updated guidelines, how many carbs should be consumed >60 mins of exercise?
A small amount (glucose, glucose polymers, sucrose) - single or multiple transport carbs
According to the updated guidelines, how many carbs should be consumed between 60-120 mins of exercise?
30-60 g/h - single or multiple transport carbs
According to the updated guidelines, how many carbs should be consumed >180 mins of exercise?
Up to 90 g/h - Only multiple transportable carbs
Besides improving endurance capacity and performance, what other aspects of performance can carb feeding improve?
Motor skills during prolonged sports events
E.g., taking a penalty after doing shuttle runs
In a 4-hour exercise bout, the last hour is NOT powered by muscle glycogen, what is it likely powered by?
Blood glucose
When we have high glucose ingestion it totally reduces glucose from the liver meaning..?
Spares liver glycogen
Name the 3 benefits of carb feeding during exercise.
- Maintains plasma glucose concentration and helps to sustain high rates of carbohydrate oxidation.
- Spares liver glycogen (again, helping to sustain plasma glucose and carbohydrate oxidation).
- May spare muscle glycogen… although not often observed.
What does mouth-rinsing do?
Mouth-rinsing activates parts of the brain which detects that energy is coming soon which allows you to maintain higher intensity for longer and prevents decrease motor unit recruitment and power output.