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Sports Nutrition Midterm 1 > Carbohydrates > Flashcards

Carbohydrates Flashcards

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Sports Trivia flashcards
1
Q

Why is it that after a certain extend our body physicially won’t keep going? (endurance event)

A
  • not properly fuel for race (substrate depletion)
  • accumulation of fatigue inducing metabolites
  • central fatigue
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2
Q

What happens when you lose lots of muscle quickly and why?

A

you become insulin resistant (which is not good (like diabetic ppl) because there is less muscle to efficiently take up the glucose from your blood

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3
Q

Where is glycogen stored and how much of it in each place? (2)

A
  • liver ~100-200g
  • skeletal muscle ~350-750g
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4
Q

Breakdown of glycogen in ___ happens at night and feeds your ____

A
  • liver
  • brain
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5
Q

what does not enough glycogen lead to

A

premature fatigue

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6
Q

is glycogen a primary source of fuel during high intensity workouts? and why or why not?

A

Yes, because it is a quick and easy source of energy… much easier to turn into readily avaiable energy than fat or protein

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7
Q

what happens to muscle glycogen as you exercise and why?

A

it decreases because it is being used up

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8
Q

carbohydrate intake _____ muscle glycogen stores, work capacity and performance

A

increases

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9
Q

the more liver glycogen you have the ____ you can exercise for

A

longer

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10
Q

are glycogen stores in liver high or low in the morning and why?

A

low, because it was depleted as we slept to feed our brain throughout the night

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11
Q

what is the recommended pre-exercise carb intake and how long before workout?

A

1-4g/kg, 1-4 hours pre exercise

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12
Q

how much liver glycogen do you lose at night? how many grams is that knowing how much is stored in our liver?

A
  • ~50%
  • 50-100grams
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13
Q

what is glycogen sparing?

A

ingesting carbs so that you don’t need to use your glycogen stores, instead you can use the readily available glucose you ingested

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14
Q

glycogen feeding during exercise ___ time to fatigue

A

delays

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15
Q

what are type 1 fibres, type 2 fibers

A

type 1: lots of force, quickly (power lifting)
type 2: less force, for longer periods of time (fat oxidation) (endurance events - marathon)

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16
Q

how many grams of carbs should you ingest during exercise for exercise that lasts no longer than 75 mins?

A

unless its a super high intesnity workout you shouldn’t need carbs

however the slide he told us to memorize for midterm said that the first hour, we need 30grams

17
Q

how many grams of carbs should you ingest during exercise for exercise that lasts no longer than 2.5 hours?

A

30-60grams per hour

however the slide he told us to memorize for midterm said that the first hour, we need 60grams (so by this time we would have consumed 90g)

18
Q

how many grams of carbs should you ingest during exercise for exercise that lasts 3 hours?

A

90grams per hour

however the slide he told us to memorize for midterm said that the first hour, we need 110grams (so by this time we would have consumed 200g)

19
Q

what is the dose-response relationship between carb intake and performance?

A

68-88g/h

20
Q

why is it that more carbs don’t = better performance after a certain amount of grams?

A

becuase too many carbs/volume of food/drink can cause GI distress
also if you’re running or cycling, that’s a lot of extra weight to carry which just makes it more difficult

21
Q

what is the most efficient way to consume carbs and why?

A

by mixing different carbs (glucose, fructose, sucrose) because having different carbs allows yoou to saturate more intestinal membrane transporters and make the transportation of carbs to your cells/organs more efficient

22
Q

glucose and fructose ___ liver glycogen during exercise

A

spare

23
Q

sucrose ____ reduces symptoms of gastrointestinal discomfort during exercise compared to glucose

A

reduces

24
Q

is it possible to train your gut to be able to take on more and absorb carbs more efficiently?

A

yes

25
Q

pro and con of gels

A

pro: much more convinient to carry than gatorade (so many carbs packed into a tiny, light package, quick to ingest, low volume of gel with high volume of carb)
con: athlete will become dehydrated

26
Q

after 3 hours of exercise how many grams of carbs should we consume each hour?

A

110 grams

27
Q

why is it important to have carbs promptly after exercise?

A

because our muscles are insulin sensitive so its important to have carbs quickly so that they soak up all the carbs, replenish out glycogen stores

28
Q

what is the recommended dosage of carbs post exercise?

A

1-1.2g/kg/h for the first 4 hours post exercise, then you resume daily fuel needs

29
Q

carb intake is key for post exercise _____ ______ _____

A

musclle glycogen synthesis

30
Q

what type of carb is best post exercise?

A
  • no mention of what is better, mix up the types
31
Q

what is the ideal protein ingestion post exercise?

A

0.3g/kg

32
Q

what are the benefits of having protein with your carbs after exercise rather than just one or the other

A

by combining the two to replenish glycogen, they have a more efficient additive effect on muscle synthesis
protein also helps with tissue repair

33
Q

what else helps with muscle glycogen resynthesis? and how much of it?

A

caffeine! 8mg/kg

34
Q

timeline recap

A
  • pre-fueling: 2g/kg of CHO or 0.5g/kg/h (over 4 hour period)
  • during: 30 - 60 - 110g (of multiple types of carbs)
  • recovery: 1.2g/kg/h (for 4 hours), 0.24-0.3g/kg PRO, caffeine (optional)
35
Q

what is the idea behind carb mouth rinsing?

A

acitivates central nervous system, giving you energy without having to ingest anything

36
Q

why do we typically not need carbs for exercise under an hour? however what can still help with performance at this stage?

A
  • because muscle glycogen is not limiting
  • carb mouth rinsing
37
Q

at areas of the brain were stimulated with muth rinsing? and what are these areas associated with?

A
  • insula/frontal operculum
  • orbitofrontal cortex
  • striatum
  • reward and motor control
38
Q

what is the ideal grams and duration of the mouth rinse and timing?

A

1.5g in 25mL for 10 seconds every 8-10 minutes of exercise

39
Q

what did they find in the study about muth rinsing for exercise under 1 hour? (what made an impact on performance) and what does it mean?

A
  • there was more of a change in performance with the fasted exercise group than the fed group
  • if you’re glycogen is not depleted, mouthrinsing has less of an effect than if it is

Sports Nutrition Midterm 1 (4 decks)

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