Carbohydrates

Question 0

Glycemic index

Answer 0

High value for a food indicates rapid absorption of CHO

Question 1

Muscle glycogen

Answer 1

Readily available energy source for working muscle

Question 2

Insulin

Answer 2

Increases uptake of glucose into working tissues

Question 3

Fructose

Answer 3

Example of a slowly oxidized CHO

Question 4

Gluconeogenesis

Answer 4

Production of new glucose by the liver

Question 5

Glucagon

Answer 5

Hormone that stimulates the breakdown of liver glycogen

Question 6

Reactive hypoglycemia

Answer 6

Induced by CHO ingestion within one hour prior to exercise

Question 7

Glycemic load

Answer 7

Examines the insulin response to total CHO content in food

Question 8

Hypoglycemia

Answer 8

Can result in dizziness, cold sweat, and increased heart rate

Question 9

Glycogenolysis

Answer 9

Breakdown of glycogen stores

Question 10

List three sources from which the liver can produce new glucose

Answer 10

Lactate, glyceryl, pyruvate, amino acids

Question 11

True or false?

Liver glycogen stores can be reduced to very the levels (<20g) after an overnight fast.

Answer 11

True

Question 12

Normal glucose levels in circulation are maintained close to _______ per liter of blood.

Answer 12

1g or 4.0-4.5mmol

Question 13

_______ occurs when the metabolic demands of the brain cannot be maintained

Answer 13

Hypoglycemia

Question 14

List three recommendations/strategies developed by the IOC related to CHO intake that should allow an athlete to restore glycogen on a daily basis

Answer 14

Consume 5 to 12 g/kilogram depending on exercise intensity and duration, choose moderate to high G.I. CA Joe’s for the majority of immediate recovery meals within 1 to 2 hours.
Consume a CHO rich sports drink within the first hour after exercise when the appetite is suppressed.
Choose foods that also provide some protein during recovery meals to promote additional glycogen recovery.
When training sessions are space less than eight hours apart, begin CHO intake as quickly as possible. A series of snacks can help to meet demand.
During longer recovery. 24 hours or more the athlete should organize The pattern and timing of CHO rich foods according to what is practical and comfortable based on the situation. Adequate totally daily energy intake must be attained

Question 15

Provide a specific example for each of the following:
Low – G.I. food:
Moderate – G.I. food
Hi – G.I. food:

Answer 15

Pg 129 130 in text book

Question 16

Proper CHO loading has been shown to increase time to exhaustion by an average of ______, but the duration of exercise must be ______ before performance benefits are tangible.

Answer 16

20%, <90 min

Question 17

List three possible mechanisms by which CHO ingestion during an exercise belt lasting 45 minutes or longer can improve endurance capacity and performance

Answer 17

A) maintenance of blood glucose
B) greater CHO oxidation rates
C) glycogen sparing in the liver
D) promotion of glycogen synthesis
E) positive affects on motor skills
F) beneficial central nervous system effects

Question 18

True or false?
Research has shown that combining multiple CHO sources in a single feeding can increase the rate of energy absorption as well as reduce the risk for digestive discomfort.

Answer 18

True

Question 19

List to food sources that could be ingested every hour during prolonged exercise to provide the appropriate quantity and type of CHO for optimum performance

Answer 19

A) 1 L of a well-designed sports drink (gatorade, power aid)
B) 600 mL cola drink
C) 1.5 power bars or Gatorade energy bars
D) three medium bananas
E) approximately three energy gels