carbohydrates 3

Question 1

How much CHO do you need for post-exercise recovery ?

Answer 1

long term : general daily intake should be enough

short term : 0-8 h before need more specific strategies

Question 2

what are the phases of glycogen re-synthesis

Answer 2

• insulin independent ( rapid phase)

- insulin dependent ( slow phase)

Question 3

here are some fun facts about glycogen synthesis

Answer 3

• exercise induced GLUT 4 translocation
• increased blood glucose concentration will increase glucose uptake by mass action
• insulin maintains GLUT-4 at cell membrane after exercise which will increase glucose transport
• insulin stimulates glycogen synthase

Question 4

when is glycogen synthase at its highest?

Answer 4

0-120 min post exercise when ingested immediatly

Question 5

What provides a readily available source of substrate for glycogen synthesis ?

Answer 5

moderate to high glycaemic CHO rich foods

Question 6

what does CHO + protein lead to ?

Answer 6

• increased insulin secretion
• increased glycogen synthase and glucose uptake
• increased muscle glycogen synthesis

Question 7

what can help glycogen synthesis when CHO intake is sub-optimal ? <1 g/kg/h

Answer 7

protein co-ingestion 0.4 g/kg/h

Question 8

give strategies of CHO immediate intake post exercise

Answer 8

• early and frequent CHO feeding within 1 st hour at 30 min intervals for 4 hours after
• 1-1.2 g/kg/h of moderate to high glycaemic index CHO