Carbohydrates

Question 1

What are carb stores limited to?

Answer 1

fat

Question 2

Increasing exercise intensity leads to

Answer 2

greater carb oxidation
generates ATP faster than is possible through fat oxidation

Question 3

Where in the body regulates blood glucose?

Answer 3

liver
stores glycogen

glycogen breaks down into glucose

Question 4

Liver glucose output

Answer 4

exercise increases liver glucose output as intensity increases
muscle glucose uptake = liver glucose output

Question 5

Blood glucose levels during exercise

Answer 5

stays same
slight increase due to adenaline

Question 6

Fatigue

Answer 6

strongly correlated with carb depletion
muscle glycogen depletion
hypoglycaemia = liver glycogen depletion

Question 7

Evidence carbs can affect faigue

Answer 7

carb loading = increase muscle glycogen stores
carb during exercise = maintain blood glucose

around 40% reduction in fatigue

Question 8

How does the body increase carb oxidation?

Answer 8

increased liver glucose output
increased muscle glycogen breakdown

Question 9

At high relative workloads

Answer 9

glycogen stores in muscle determines maximal work time
more carbs = perform higher workload

Question 10

What can we do about fatigue?

Answer 10

carb load days before event
food stations on side of race - gel/energy bars/drinks

Question 11

Carb feeding during exercise

Answer 11

concentrated sports drink
block glucose output
= exercise for longer

Question 12

Daily carb intake light exercise

Answer 12

3-5 g/kg/d

Question 13

Daily carb intake moderate exercise

Answer 13

5-7 g/kg/d

Question 14

Daily carb intake high exercise

Answer 14

6-10 g/kg/d

Question 15

Daily carb intake very high exercise

Answer 15

8-12 g/kg/d

Question 16

Low CHO diet

Answer 16

fatigue
low energy
overtraining
injury

Question 17

Days leading to event

Answer 17

7-12 g/kg/d
48 hours before event 10-12 g/kg/d

Question 18

Day of event

Answer 18

ensure liver glycogen stores high
4 hours before exercise = 1-4 g/kg body mass

Question 19

After exercise

Answer 19

priority to replenish muscle glycogen after training/competition

Question 20

Carb feeding

Answer 20

increase muscle glycogen content
so
suppresses liver glycogen content
= suppress liver glucose output
spares liver glycogen