carbohydrates 2 Flashcards

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1
Q

How much CHO should we consume?

A

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

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2
Q

when should we consume CHO before exercise ?

A
  • 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
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3
Q

glycogen depleting ex prior to CHO loading useless to achieve high muscle glycogen levels

A

A high CHO diet w/ physical inactivity can lead to super compensated muscle glycogen within 24 h

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4
Q

what is the suggested intake before exercise

A

<90 min exercise general fuelling up : 7-12 g/kg/d

>90 min exercise carb loading : 10-12 g/kg/d

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5
Q

what do we need to consider when carb loading?

A
  • practicality
  • sustainability
  • necessity
  • side effects
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6
Q

how much should we consume in the hours before exercise ?

A

1-4 g/kg 1-4 hours before

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7
Q

what symptoms can an athlete gain?

A

Hypoglycemia

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8
Q

recommended CHO intake during exercise ?

A

> 60 min 30-60 g/h of CHO that is rapidly oxidized

> 120 min 90g/h multiple transportable CHO

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9
Q

which has the biggest exogenous CHO oxidation rate ?

A

fructose + glucose

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