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Applied Nutrition and Performance > Carbohydrates > Flashcards

Carbohydrates Flashcards

1
Q

True or False
Aerobic glycolysis provides ATP at a faster rate than oxidation fats

A

True

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2
Q

True or False
During prolonged exercise sessions (>90min) CHO becomes a limiting factor

A

True

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3
Q

How much glycogen is in muscle?

A

200-500g

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4
Q

How much glycogen is in liver?

A

60-120g

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5
Q

What are the 2 types of Glycogen particles?

A
  • Proglycogen (15%) - First particles to add glucose units after depletion
  • Macroglycogen (85%) - slower to add glucose units
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6
Q

What are the roles of glycogen relevant to exercise performance?

A
  • Fuel sensor
  • Regulates signalling pathways involved in training adaptation
  • Glucose homeostasis: 80g stored liver glycogen constantly replenish 4g blood glucose. At rest 60% of glucose in blood goes to the brain.
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7
Q

How much CHO for light training?

A

3-5 g/kg/day

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8
Q

How much CHO for moderate (1 hr/day) training?

A

5-7 g/kg/day

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9
Q

How much CHO for high (endurance 1-3 hr/day) training?

A

6-10 g/kg/day

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10
Q

How much CHO for very high (endurance 4-5 hr/day) training?

A

8-12 g/kg/day

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11
Q

How many gr of water are stored for every gr of CHO?

A

3g

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12
Q

Who should carb load?

A
  • marathon and triathlons
  • events lasting >90 min
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13
Q

Which menstrual phase affects CHO loading in women?

A

Follicular and luteal phase. Women need ~ 10 g.kg-d to
super-compensate

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14
Q

What are the determinants of effectiveness of CHO loading in women?

A
  • Total energy intake
  • Total carbohydrate intake
  • Phase of menstrual cycle
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15
Q

CHO Recommendation for women:

A

Eat CHO rich diet the day before competition and consume high CHO meal/snack 3-4 hrs before competition

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16
Q

CHO Practical Guidelines

A

*Start exercise with sufficient muscle glycogen
* Trained individuals should eat carbohydrate
rich for 2 days prior to a race, whilst reducing glycogen use (reducing training)
* Don’t overeat - higher carbohydrate intake
should not be the result of just eating more
* Choose either solid and liquid carbohydrate
sources, high GI seems to be more effective than lower GI
* 5-7 g/kg per day seems to be sufficient in
the majority of cases (with low energy
expenditure)
* If experience gastro-intestinal issues select
carbohydrate sources carefully - try lower
fibre intake

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17
Q

What are 3 important effects of the pre-competition meal (3-5 hrs before)?

A
  • to continue to fill muscle glycogen stores after previous ex session
  • to restore liver glycogen concentrations, especially morning events
  • to improve endurance capacity during prolonged exercise
18
Q

How much does high GI pre-competition meals increases muscle glycogen?

A

10-15% in 3 hrs

19
Q

Low GI meal effect on muscle glycogen:

A

No effect. However, may promote greater rate of fat oxidation - insulin suppresses lipolysis

20
Q

What are the characteristics of the pre-competition meal (3-5 hrs before)?

A
  • Should contain relatively little fat or fibre
  • Low to moderate protein
  • Liquid meal supplements quickly digested option
21
Q

How much CHO liquid (pre-competition) is recommended?

A
  • ACSM: 200-300g, 3-4 hrs prior
  • ISSN: 1-2 g/kg BW, 3-4 hrs prior
  • IOC 1-4 g/kg BW, 1-4 hrs prior
22
Q

How does CHO ingestion delay fatigue?

A
  • prevents hypoglycaemia
  • provides CHO for oxidation
  • spares liver glycogen
  • modifies motor output
23
Q

What is the recommendation of a CHO content in a drink?

A

90 g.h-1 mixed CHO: 60g glucose / 30 g fructose

24
Q

True or false
Fructose does not stimulate insulin response or elicit major changes in blood glucose

A

True

25
Q

Why is recommended to ingest high GI sugars rather than fructose alone?

A

to maintain blood glucose concentration

26
Q

How can CHO oxidation rates be increased from 60 g/h to 90 g/h?

A

by combining CHO: 60g glucose / 30 g fructose

27
Q

What is the recommendation of fluid intake?

A

between 120-180 ml each 15-20 min

28
Q

What is the recommendation of CHO content in a sport drink?

A

6-8% (60-80 g/l)

29
Q

What is the benefit of the “Training the gut” method?

A
  • Reduced gastrointestinal symptoms
  • Improved performance
30
Q

What is the amount of CHO needed during exercise?

A
  • 30-75 min: small amounts or mouth rinse
  • 1-2 hrs: 30g/hr
  • 2-3 hrs: 60g/hr
    >2.5 hrs: 90g/hr
31
Q

What are the 2 phases of CHO for recovery?

A
  • Rapid phase: 30-40min. Low muscle glycogen stimulates glycogen synthase. Insulin independent.
  • Slow phase: several days with sustained CHO intake. Insulin dependent.
32
Q

What are the recommendations of CHO for recovery?

A

Consume high GI CHO-rich foods as quickly as possible
1. Consume 50 – 75 g high to moderate GI within 15 mins ceasing exercise
2. Continue eating 50 – 75 g CHO every 2 hours until 500 – 700 g has been consumed or until eating a large CHO meal
3. If not practical eat 2.5 g high GI CHO per Kg bw at 2, 4 6, 8 and 22 hours after event or 0.6 g/kg every 30 min during 4 hour recovery period

33
Q

What are the disadvantages of “train low - compete high”?

A
  • Not suitable for high-intensity workouts
  • Could have negative effects on blood glucose
  • Consistently training low can increase susceptibility to illness/infection
34
Q

Which sugar is oxidised at a slower rate?

A

Fructose

35
Q

Which foods would be a good choice to include in a pre-competition meal?

A

Oatmeal, banana, bagels

36
Q

What are the benefits of sports drinks?

A
  • they provide fluids for rehydration
  • they provide carbohydrates for energy
37
Q

For optimal recovery, what nutrients should be included in a post workout meal?

A

carbohydrates
protein
fluid

38
Q

A pre-event meal should:

A
  • Be light and carbohydrate rich
  • Consistent of familiar foods
39
Q

Carbohydrate mouth rinsing may be effective at improving cycling performance because:

A

Glucose sensors in the mouth activate reward centres in the brain

40
Q

True or false
Carbohydrate oxidation provides energy at a slower rate than fat oxidation

A

False

41
Q

True or false
A high carb meal will reduce the rate of fat oxidation following the meal

A

True

42
Q

True or false
Exercise performance of less than 1hr can be improved by mouth rinsing with a carbohydrate solution

A

True (presence of glucose)

Applied Nutrition and Performance (8 decks)

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