CHO

Question 1

CHO is the preferred fuel during what type of intensity exercise?

Answer 1

• Preferred fuel during high intensity exercise

Question 2

CH: does it deliver more or less energy for every mol of oxygen vs fat?

Answer 2

more

Question 3

What is needed for storage of glycogen?

Answer 3

branched structure, water is needed for storage. Increase in weight gain = due to water.

Question 4

Pre-exercise muscle glycogen content is directly related to exercise capacity: true/false

Answer 4

true

Question 5

Glycogen loading: what is supercompensation?

Answer 5

(training without CH, then stop training and eat a lot of CH: muscles are hungry for CH)

Question 6

Glycogen loading: what is effect training status

Answer 6

(training with little CH, then decrease training and increase CH)

Question 7

What is the downside of a pre-event snack?

Answer 7

rebound hypoglyceaemia:

CHO intake -> plasma glucose up -> increase insulin

Results in increased glucose uptake, increased liver glucose output. Exercise simultaneously results in these effects.

–> results in a rapid fall of blood glucose

Question 8

Adding protein to CH in the post-exercise period to stimulate glycogen resynthesis has only an impact if there is a suboptimal amount of CH.

Answer 8

ok

Question 9

Does co-ingestion of protein or caffeine further accelerate post-exercise muscle glycogen synthesis when ample amounts of CHO are ingested?

Answer 9

No

Question 10

What is a very quick and easy technique that improves performance, when lack of time/opportunity ?

Answer 10

Mouth rinsing: to rinse the mouth with CH drinks (stronger when fasted)

Question 11

What can happen as side effect when ingesting lots of ch?

Answer 11

GI-distress, intestinal absorption problems

Question 12

CH: combination is often used. Why?

Answer 12

high oxidation rate bc of different transporter use

(SGLT1 for glucose/galactose)
(GLUT5 for fructose)

Question 13

Is there a difference in the effect of the form CH are taken in (solid/liquid)?

Answer 13

No, it is preference for the athlete

Question 14

Recommendations are:
30-75 min: Single/multiple CHO -> mouth rinse
1-2 hour: Single/multiple CHO -> 30 g/h
2-3 hour: Single/multiple CHO -> 60 g/h
> 2.5 hours: Glucose:fructose (2:1) -> 90 g/h - Nutritional training essential
Although performance enhancing effect are already seen with low amounts of CHO (~ 16
g/h) and even with mouth rinsing

But i guess you dont need to know it by heart

Answer 14

ok