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Sports Nutrition > Carbohydrate Feeding- During Exercise W3 > Flashcards

Carbohydrate Feeding- During Exercise W3 Flashcards

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Sports Trivia flashcards
1
Q

What do fast and slow carbohydrates refer too?

A

The speed at which these carbohydrates types are digested, absorbed and made available to the body for energy provision

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2
Q

What are fast carbohydrates

A

Glucose
Maltose
Sucrose
Maltodextrins
Starches rich in amylopectin

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3
Q

What are slow carbohydrates?

A

Fructose alone
Galactose
Isomaltulose
Starches rich in amylose

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4
Q

What is the classic guideline amount for carbohydrate feeding during exercise?

A

1.0 g/min (60g/h) during exercise

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5
Q

What is the recommended type of carbohydrates for exercise that last >2.5 hours?

A

Only multiple transportable carbohydrates

90 g/hour

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6
Q

What is the recommended type of carbohydrates for exercise that lasts between 30-75 minutes?

A

Single or multiple transportable carbohydrates

Small amounts or mouth rinse

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7
Q

What is the recommended type of carbohydrates for exercise that lasts between 1-2 hours?

A

Single or multiple transportable carbohydrates

30 g/hour

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8
Q

What is the recommended type of carbohydrates for exercise that lasts between 2-3 hours?

A

Single or multiple carbohydrates

60 g/hour

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9
Q

What are the metabolic effects of carbohydrate feeding during exercise?

A

Spares muscle glycogen (not often observed)
Sustains liver glycogen (sustains plasma glucose)
Sustains high rates of carbohydrate oxidation and maintains plasma glucose concentration

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10
Q

What is faster, glucose or glucose fructose?

A

Glucose fructose

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11
Q

How much carbohydrate (g/h) should you have in an exercise bout lasting more than 180 minutes?

A

90g/h

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12
Q

How much carbohydrate (g/h) should you have in an exercise bout lasting 60-180 minutes?

A

30-60g/h

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13
Q

What are multiple transportable carbohydrates?

A

Refers to sugars that are transported across the intestine by stimulating more than 1 protein tranpsorter

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14
Q

What is glucose protein transporter? (also galactose)

A

SGLT1

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15
Q

What is fructose protein transporter?

A

GLUT5

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16
Q

What do multiple transportable carbohydrates do?

A

Increases exogenous carbohydrate oxidation by 20-50%
Improves gut comfort
Enhances performance in prolonged, intense exercise

17
Q

What are the disaccharides? (3)

A

Lactose
Maltose
Sucrose

18
Q

What are the monosaccharides? (3)

A

Galactose
Glucose
Fructose

19
Q

What are the 2 starches?

A

Amylose
Amylopectin

20
Q

What does exogenous mean?

A

Outside the body

21
Q

What is an example of a multiple transportable carbohydrate?

A

Glucose-fructose

22
Q

What happens to exogenous CHO oxidation relationship during low-moderate CHO ingestion rate?

A

Linear relationship

23
Q

What is the ceiling effect of exogenous oxidation rate?

A

1.2g/min

24
Q

When do you get performance benefits from CHO ingestion?

A

About 45 minutes

25
Q

What is endurance capacity?

A

Time to fatigue (fixed rate)
Measured in time/distance

26
Q

What is endurance performance?

A

Defined finishing line
Race scenario

27
Q

What is the primary reason for performance benefit?

A

Maintaining high rates CHO oxidation during exercise

28
Q

What type of muscle fibre has “sparing”?

A

Type I

29
Q

What are the non-metabolic benefits from carbohydrate ingestion?

A

Reduces motor recruitment
Reduces power output

(from negative signals)

30
Q

Why may oxidation rate in the stomach be impaired?

A

Intestinal transport limitation
- Only so many membranes working at a maximal rate

31
Q

How can you prevent intestinal transport limitations?

A

Co-ingestion with carbohydrates with 2 different sugars and 2 transport mechanisms

32
Q

What is the main limitation to exogenous oxidation?

A

Intestinal carbohydrate oxidation

33
Q

What are the recommendations of carbohydrate intake scaled too?

A

Duration (some extent intensity)

Sports Nutrition (15 decks)

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