carbohydrates 2 Flashcards
How much CHO should we consume?
lightly active: 3-5 g/kg/d
moderately active : 5-7g/kg/d
highly active :6-10 g/kg/d
very highly active : 8-12 g/kg/d
when should we consume CHO before exercise ?
- days before to replenish muscle glycogen
- 1 to 4 hours before to replenish liver glycogen
- 1 hour and during exercise to provide alternative source of CHO to liver and muscle
glycogen depleting ex prior to CHO loading useless to achieve high muscle glycogen levels
A high CHO diet w/ physical inactivity can lead to super compensated muscle glycogen within 24 h
what is the suggested intake before exercise
<90 min exercise general fuelling up : 7-12 g/kg/d
>90 min exercise carb loading : 10-12 g/kg/d
what do we need to consider when carb loading?
- practicality
- sustainability
- necessity
- side effects
how much should we consume in the hours before exercise ?
1-4 g/kg 1-4 hours before
what symptoms can an athlete gain?
Hypoglycemia
recommended CHO intake during exercise ?
> 60 min 30-60 g/h of CHO that is rapidly oxidized
> 120 min 90g/h multiple transportable CHO
which has the biggest exogenous CHO oxidation rate ?
fructose + glucose
