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Nutrition exam > Carbohydrates > Flashcards

Carbohydrates Flashcards

1
Q

muscle glycogen synthesis rates when no cho is consumed after exercise

A

7-12 mmol/kg dw/hour

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2
Q

muscle glycogen synthesis rates with cho supplementation after exercise

A

20-50 mmol/kg dw/hour

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3
Q

conversion factor for dry weight and wet weight

A

4.28

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4
Q

how much cho required to maximise post exercise glycogen resynthesis rates

A

adequate amounts believed to be around 0.7g/kg bw/hour of glucose

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5
Q

How does ingestion of sucrose effect muscle glycogen

A

same as glucose no further benefit after 0.7g

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6
Q

How does fructose differ from glucose and sucrose

A

smaller blood glucose and insulin response, uses glut-5 transporter and is taking up by liver instead of muscle

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7
Q

how does insulin respond to glucose, sucrose and fructose

A

follows similar response as it tries to dispose and store the glucose

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8
Q

Should cho be fed immediately or can they be delayed

A

no effect of immediate feeding at 8 or 24 hours, only relevant when you do not have a long recovery period otherwise no benefit on performances

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9
Q

Does frequency of feeding effect glycogen storage

A

no effect of frequency when high carb diet is fed over a period of 24 hours

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10
Q

what is glycogen synthase responsible for

A

muscle glycogen synthesis

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11
Q

how is glycogen synthase effected by cho+protein intake

A

unregulated by insulin, intake of protein+carbs upregulates insulin in turn upregulating glycogen synthase
higher muscle glycogen storage, due to insulin effect on glycogen synthase

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12
Q

when does glycogen synthetic response become saturated

A

1.2g/kg/h of carb additional protein ain’t necessary
not related to saturation of insulin response, saturation response at the muscle

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13
Q

post exercise muscle glycogen synthesis with cho+protein

A

suboptimal intake of cho, protein may enhance glycogen resynthesis
due to enhanced insulin secretion and it’s effect on glucose uptake and glycogen synthase (GLUT-4 responsible for glucose uptake in skeletal muscle under action of insulin is translocation to cell membrane, fuses with membrane cells it’s able to take glucose up)
large amount of cho provided 1.2g/kg/hour at regular intervals 30 mins, addition of protein does not increase muscle glycogen resynthesis despite higher insulin
recommendation is 1.1-1.2 g/kg/hour for first 4 hours
(protein consumption not irrelevant needed for muscle protein synthesis)

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14
Q

what transporter does glucose use

A

sglt1 and glut2

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15
Q

what transporter to does fructose use

A

glut5

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16
Q

what cho does the liver take up

A

fructose and galactose

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17
Q

what are fructose and galactose effective at

A

restoring liver glycogen

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18
Q

how much carbs should you take in

A

enough to match fuel needs of training and subsequent glycogen restoration
failure to consume sufficient cho will lead to depletion of muscle glycogen and reduced quality of training

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19
Q

how should cho guidelines be given

A

in absolute quantities (g/kg)
body size and composition is why

20
Q

how much glycogen does the liver store

A

80g

21
Q

how much glycogen does muscle store

A

300-800g

22
Q

how much triglyceride does muscle store

A

300g

23
Q

how much triglyceride does adipose tissue store

A

10000-15000g

24
Q

what happens when blood glucose increases

A

pancreatic beta cells produce insulin

25
Q

what is the effect of insulin

A

effect the liver to reduce liver glycogen breakdown and reduce gluconeogenisis (production of glucose), control blood glucose
target skeletal muscle to drive glucose uptake
insulin inhibits lipolysis and therefore free fatty acid availability

26
Q

what does an increase in glycerol indicate

A

glycolytic rate accelerating
stable in low intensity exercise
increase with moderate intensity exercise

27
Q

effect of being fed vs unfed on ffa

A

when fasting ffa climbs as lipolysis rate is sufficient to supply ffa in surplus of what is required
fed ffa reduce as capable of been taking and utilised as a fuel as well as insulin suppressing lipolysis rate

28
Q

does increased ingestion of cho lead to increased oxidation of cho

A

no

29
Q

what effects gastric emptying

A

ingestion volume
concentration of ingested products, more concentrated less rate of emptying

30
Q

what’s the maximum oxidation rate of cho

A

1g/min no matter how much you increase intake by

31
Q

which cho are rapidly oxidised (1g/min)

A

glucose , sucrose, maltose, lactose, maltodextrin, soluble starch

32
Q

which cho are oxidised at a lower rate (0.5g/min)

A

galactose, fructose, insoluble starch

33
Q

how much carbohydrate should we consume

A

1g/min or 60g/hour during exercise
1 litre of typical sports drink (6-7%)
2 gels/hour of typical gel (contains 30g)
0.5 lites plus 1 gel per hour

34
Q

what limits exogenous carbohydrate oxidation

A

intestinal absorption

35
Q

how can we theoretically increase intestinal absorption of cho

A

intake multiple cho that use different transporters such as glucose (sglt1) and fructose (glut5)

36
Q

how can we maximise cho oxidation

A

glucose and fructose
glucose sucrose and fructose

37
Q

updated cho recommendations

A

30-75 mins - single or multi transportable cho
1-2 hours - 30g/hour of single or multiple
2-3 hours - 60g/hour of single or multiple
2.5+ hours - 90g/hour of multiple transportable cho

38
Q

does caffeine increase substrate metabolism

A

no

39
Q

how does caffeine work

A

adenosine receptor antagonism - blocked by caffeine so reduces feeling of fatigue, perception of effort
increase in force production
increase calcium prouctio

40
Q

what is glycerol a measure of

A

lipolysis

41
Q

effect of feeding on glycerol

A

fed - suppressed due to rise in insulin
fasted - increases as mobilising of fatty acids

42
Q

how much of milk is casein and whey

A

20% casein (slow - acidic environment of stomach) 80% whey (fast)

43
Q

what do amino acids do

A

stimulate protein synthesis and provide substrate to build muscle

44
Q

what does insulin do to muscle

A

suppresses protein breakdown

45
Q

resistance exercise + feeding =

A

increase in muscle protein synthesis

Nutrition exam (6 decks)

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