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Sports Nutrition > Carbohydrates and Fats Part 2 W2 > Flashcards

Carbohydrates and Fats Part 2 W2 Flashcards

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Sports Trivia flashcards
1
Q

What are daily carbohydrate recommendations based on?

A

Body weight

NOT % of energy intake

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2
Q

What are the 2 main methods of dieting few days prior to exercise?

A

General fuelling up
Carbohydrate loading

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3
Q

What does general fuel fuelling up “carbohydrate target” look like when preparing days before an event which lasts >90minutes?

A

7-12g/kg/d as per daily fuel needs

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4
Q

What does carbohydrate loading “carbohydrate target” look like when preparing days before an event which lasts <90minutes?

A

10-12g/kg/d for 36-48h pre-event

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5
Q

What are the 4 major considerations of pre-event dieting?

A

Practicality
Sustainability
Necessity
Side effects

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6
Q

On the day of an event, what does typical pre-event fuelling look like?

A

1-4g/kg body mass consumed 1-4h before exercise

Exercise duration is typically >60min

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7
Q

What is the main goal of “day of event” fuelling?

A

Ensuring liver glycogen stores are high

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8
Q

What is the main goal of “post-event” fuelling?

A

Replenish muscle glycogen after training/competition

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9
Q

What are the functions of fat?

A

Fuel source
Protection of vital organs
Cell membranes constituents
Precursors of bile, hormones and steroids
Essential fatty acids and fat-soluble vitamin intake
Palatability

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10
Q

What does a high fat, low carb diet result in? (Fat adaptation, Carbohydrate restoration)

A

Increased fat oxidation
Deceased carbohydrate oxidation
Spared muscle glycogen

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11
Q

What type of exercise intensity does fat adaptation impair?

A

High-intensity

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12
Q

What is a ketogenic diet?
(CHO g,Fat %, Protein requirements g/kg/d)

A

<50g carbohydrate per day

Fat Intake>70-80% energy

15% or 1.5g/kg/d protein (no more than 25%)

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13
Q

What does a ketogenic diet increase?

A

Use of fat as a muscle fuel (elevated blood levels of ketones and tissue adaptations)
Ensures there is adequate sodium and potassium

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14
Q

How long does it take until there is a keto-adaptation?

A

2-3 weeks

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15
Q

What type of performance can a shift to fats and ketone as primary fuels see benefits?

A

Endurance performance

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16
Q

What does keto-adaptation ensure?

A

Stable fuel source for exercising muscle in the face of low CHO availability

17
Q

What induces ketosis?

A

Lowering CHO intake
Increasing Fat intake

18
Q

What is the daily target of CHO during light exercise?

A

3-5g/kg/d

19
Q

What is the daily target of CHO during moderate exercise? (1h per day)

A

5-7g/kg/d

20
Q

What is the daily target of CHO during high exercise? (>1-3h)

A

6-10g/kg/d

21
Q

What is the daily target of CHO during very high exercise? (>4-5h)

A

8-12g/kg/d

22
Q

When do you use general fuelling up?

A

Prep for events lasting <90min exercise

23
Q

When do you use carb-loading?

A

Prep for event >90min in sustained, intermittent exercise

24
Q

How do you decide the recommendation for CHO breakfasts prior exercise?

A

The closer you get to the start to the event, the less you can consume

25
Q

When do you use low fat meals before exercise?

A

Last 2-3h before

26
Q

What is the window of optimal CHO resynthesis post exercise?

A

First 4 hours

27
Q

Why may CHO and Protein co-ingestion maximise glycogen synthesis?

A

It induces a greater insulin spike which activates glycogen synthase

28
Q

How much proportion of saturated fat contributes to energy intake?

A

Less than 10%

29
Q

How much chronic fat contribution to energy intake is discouraged when undergoing weight loss/ body composition changes?

A

Less than 20% of energy intake

30
Q

What is the fat adaptation, carbohydrate restoration model?

A

Go through a period of hard training consuming high fat and have depleted glycogen storage

They then rest and have high CHO to increase glycogen storage

31
Q

Does fat adaptation, carbohydrate restoration improve time trial performance (cycle)?

A

No effect

32
Q

What is fatigue?

A

Lack of CHO availability and inability to efficiently use fat stores

33
Q

How does the ketogenic diet effect fat oxidation?

A

Increased rate of fat oxidation over a range of exercise intensities

34
Q

How does the ketogenic diet effect exercise economy?

A

Reduced economy= increased oxygen demand

35
Q

How does the ketogenic diet effect exercise performance in elite endurance athletes?

A

In contrast to training with diets providing chronic or periodised high carbohydrate availability, adaptation to an LCHF diet impaired performance in elite endurance athletes

36
Q

What do daily carbohydrate intake targets for a athlete reflect (2)?

A

A periodised approach
Flexibility to the demands of training and competition

37
Q

When does CHO and Protein co-ingestion maximise glycogen synthesis?

A

At sub-optimal carbohydrate intake

Sports Nutrition (15 decks)

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