Carbohydrate Supplementation Flashcards
What are the three general locations glycogen/glucose can be stored?
- liver
- muscle
- blood
Which glycogen store provides the largest amount for exercise duration?
- liver
- muscle
- blood
- muscle
In grams in the average person how much glycogen is found in the liver?
80-100g
In grams in the average person how much glycogen is found in the blood?
20g- 4-5mmol/l
In grams in the average person how much glycogen is found in the muscle?
300-800g
In which parts of the GI tract does CHO digestion take place?
Buccal cavity/mouth
Small intestine
True or False: There is a small amount of CHO digestion in the stomach
False- no CHO digestion occurs here
Give 3 types of CHO, and the enzymes needed to break them down
Starch –> Amylase
Maltose –> Maltase
Lactose –> Lactase
Sucrose –> Sucrase
Which CHO forms glucose and fructose when digested
Sucrose
Which CHO forms glucose when digested
Maltose
How is glucose absorbed into the intestine
Co-transported with Na
How is fructose absorbed into the intestine
Co-transported with GLut-5
Which Glut transporter do glucose/fructose use to enter the blood
Glut 2
What is the maximal rate of CHO absorption
60g/h
Give an overview of the glycolysis process
Glucose –> G-1-P –> G-6-P –> F 1,6-BP –> Glyceraldehyde-3-P ——-> Pyruvate
What are the products of glycolysis
Pyruvate
NADH
ATP
How is pyruvate converted into acetyl co-A
Pyruvate + CoA + NADH -CO2 = Acetyl CoA
What are the products of the krebs cycle
CoA CO2 NADH GTP FADH2
What is the final electron acceptor in the ETC
Oxygen
What are the products of the ETC
NAD FAD H20 ATP H+
How does increased CHO affect time to exhaustion
Greater time to exhaustion
Which fuel is predominant >60% VO2 max
Fat
Which fuel is predominant <60% VO2 max
CHO
Describe the classic supercompensation CHO loading protocol
Intense training 7 days prior to event to deplete CHO stores with low CHO diet. Then 3 days before the race, have a high CHO diet (supercompensation)
Give 2 disadvantages of the classic supercompensation CHO loading protocol
could lead to hypoglycaemia in the low CHO phase, GI distress, poor recovery and a negative mental state
Describe the moderate supercompensation CHO loading protocol
Gradually increase the CHO quantity consumed in the 7 days prior to the race, as well as decreasing the intensity of training
How do CHO levels differ between the classic and moderate supercompensation protocols- study results not protocol type
the classic protocol boosts higher CHO levels, 60 minutes into performance,
Otherwise there is no observed difference in CHO levels between the 2 protocols.