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carbohydrates Flashcards

1
Q

What are carbohydrates?

A

Contain carbon C, hydrogen H, oxygen O in a ratio of 1:2:1 Cn(H20)n

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2
Q

What are monosaccharides?

A

simplest form of carbs
contain 3-7 carbon atoms

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3
Q

Examples of monosaccharides?

A

Glucose, fructose, galactose

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4
Q

What is a simple sugar

A

Monosaccharide
carbon backbone with H and OH groups bonded to it

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5
Q

How are sugars joined

A

Glycosidic link
Joined via condensation reaction
water molecule is formed, opposite reaction (hydrolysis) when breaking down

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6
Q

What is a disaccharide?

A

Pair of monosaccharides joined bonded together by glycosidic link

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7
Q

Examples of Disaccharides?

A

Sucrose, Maltose, Lactose

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8
Q

What are polysaccharides?

A

Chain of monosaccharides (>10)

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9
Q

Examples of polysaccharides ?

A

Starch, glycogen, cellulose

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10
Q

What is an oligosaccharide?

A

Chains of 3-10 linked sugars not big enough for polysaccharide but bigger than disaccharide

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11
Q

Example of an oligosaccharide?

A

Maltodextrin

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12
Q

Functions of CHO?

A

Energy production - exercise, nervous system, brain
Energy storage
Spares protein/muscle tissue
Building macromolecules - RNA, DNA, ATP etc.

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13
Q

How are carbs important for performance?

A

Maintain high rates of CHO oxidation (breakdown)(usage)
Reduce RPE
Increase endurance capacity
Delay fatigue
Prevent hypoglycaemia (low blood sugar)

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14
Q

How are carbohydrates broken down?

A

Glycolysis
- 6 carbon compound (glucose) is broken down into 2x3 carbon compound (i.e 2x pyruvate)

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15
Q

When are carbs used as an energy source for exercise?

A

Primary energy source for high intensity exercise

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16
Q

How does muscle glycogen content affect exercise?

A

You can perform without carbs to the same level but can be more fatiguing
High muscle glycogen content increases exercise capacity.

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17
Q

What is glycogenesis?

A

The process of converting glucose to glycogen

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18
Q

What is gluconeogenesis?

A

Process of creating glucose from non carb precursors when CHO is limited (fatty acids/proteins)

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19
Q

What is lipogenesis?

A

Process of converting excess glucose to fat

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20
Q

What are brush border disaccharides?

A

Digestive enzymes that are produced by cell walls to break down disaccharides

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21
Q

Examples of brush border disaccharides?

A

Sucrase, maltase, lactase

22
Q

What is Hyperglycaemia?

A

Blood glucose above normal range

23
Q

What is euglycemia?

A

Normal levels of blood glucose

24
Q

What is hypoglycaemia?

A

Blood glucose below normal range

25
What is type 1 diabetes?
An autoimmune condition where the pancreas cannot produce insulin
26
What is type 2 diabetes?
A combination of insulin resistance and insulin deficiency
27
What is insulin?
Regulates metabolism of carbs and fat Promotes the uptake of glucose into the cell Required to maintain blood glucose homeostasis.
28
Factors affecting CHO requirements?
-Bioenergetics of sport (requirements of sport) -Training demands -Lifestyle demands -Individual goals -Body composition
29
What is glycaemic index?
Ranking of foods depending on how they affect blood glucose Pure glucose as reference point of 100
30
What is CHO loading?
Practices that aim to maximise or super-compensate muscle glycogen stores prior to comp that would otherwise deplete these fuel reserves.
31
What is the goal of pre exercise feeding?
Replenish glycogen and encourage some muscle glycogen synthesis so that there is enough blood glucose during exercise.
32
Effects of pre-event meal?
o Promote extra muscle glycogen o Replenish liver glycogen o Increase CHO oxidation during exercise at the expense of fat metabolism
33
When should pre event meal be eaten?
3-4 hours
34
How much CHO should be consumed for pre-event?
1-1.4 g/kg
35
What should be included in a pre-event meal?
Large amounts of CHO to compensate for time gap Fluids and foods to continue fuelling muscle glycogen stores Foods that restore liver glycogen and promote hydration Foods that prevent hunger without causing GI distress Foods/routines that align with religion
36
What type of CHO should be consumed within 1 hour before exercise?
Low GI carbohydrates at approximately 1g/kg body weight
37
Why should athletes experiment with pre-event meals?
To find the most appropriate feeding times and carbohydrate types for their individual needs.
38
What are some examples of quick CHO sources before competition?
Banana, energy bars, sweets, gels.
39
How can CHO transporters impact fatigue?
CHO transporters can become a rate-limiting factor because they can get saturated, preventing glucose from being carried into the blood and transported around the body effectively.
40
Why is CHO needed during exercise?
To maintain energy levels, delay fatigue, and ensure a sustained performance by replenishing muscle glycogen stores
41
Why do we need CHO after exercise?
To restore muscle and liver glycogen depleted during competition or training To refuel and prepare the body for the next training session To restore performance levels
42
What are the recommended CHO intake guidelines post-exercise?
1-1.2g/kg BW CHO every 1-2 hours until normal meal patterns resume Recommended timeframe: 2-48 hours post-exercise Studies show that CHO (0.8g/kg) + Protein (0.4g/kg) results in similar glycogen repletion rates as CHO alone (1.2g/kg)
43
Why is meeting daily CHO guidelines important?
Ensuring adequate daily CHO intake is key to promoting glycogen resynthesis.
44
When are glycogen storage rates the highest post-exercise?
Within the first 2 hours following prolonged training (7.7 mmol/kg ww/h), before slowing to 4.3 mmol/kg ww/h.
45
What happens if no CHO is consumed post-exercise?
Glycogen storage rates remain very low until feeding occurs.
46
When is early CHO consumption most important?
When the recovery phase is short (e.g., 4-8 hours between training sessions).
47
What influences glycogen storage?
Insulin and glucose levels.
48
What type of CHO is beneficial post-exercise?
High GI CHO is potentially beneficial for rapid glycogen replenishment.
49
Are both solid and liquid CHO effective for recovery?
Both are appropriate. However, liquid CHO may be more useful when appetite is suppressed, or athletes feel fatigued.
50
What are the practical guidelines?
Hit daily energy intakes Hit daily CHO intakes Ensure nutrient dense CHO sources are consumed Focus on timing around exercise

Nutrition (11 decks)

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