CHO Flashcards
What are the final products of anaerobic glycolysis
Lactate + H
Glycolysis vs glycogenolysis
Glycolysis - glucose breakdown
Glycogenolysis - glycogen breakdown
How many ATP are produced from glycolysis/ glycogenolysis
2/ 3
How many ATP are produced from aerobic metabolism
30-32
Where do glucose/fructose go once they have crossed the basolateral border
in the blood to the liver
What enzyme is required for glycogen synthesis
GLUT 4
What stimulates GLUT 4
insulin
What stimulates glycogen production
Glucose-6-phosphate
Do athletes reach their CHO needs?
no
4 factors that cause decreased CHO intake
eat less
fad diets
cultural beliefs
Chaotic lifestyle
How can eating CHO affect glycogen stores
it increases them
How can eating CHO affect you
it attenuates the decline in performance and maintains your mood
fatigue during exercise is associated with ______
MUSCLE glycogen depletion and low blood glucose
What 4 things might cause GI tract issues
Fat, pro, fibre intake
high carb supplements
genetics
hyperosmotic drinks
super compensated muscle glycogen levels improve performance by how much
2-3%
4 things you have to consider before an event
Temp
location - away from home?
time
how long
how can you prepare an athlete for food for a race
Train the gut
may be able to increase gut uptake with exposure
- also test foods to make sure they enjoy taking them and can handle them
How much CHO should you have to restore muscle and liver glycogen levels
1.5g/kg for the forst 30mins then again every 2 hrs for 4-6hrs
what are 4 considerations should you make for after exercise CHO recovery
-time until nest session
-intensity of session just completed
-what the overall nutrition strategy is
-demands of the next session
What considerations should you make for race nutrition when designing your program
Start early to preserve glycogen
- do this also for fluid
when you are going to consume them - spread it across day to avoid GI distress
what you are going to feed - logitics, do they like it
what tempertaure - fluid
practice all that you plan
what do ketone supplements do
increase blood ketone concentration without diet changes
What is optimal blood ketone levels
1-3mmol/L
2 proposed benefits of ketone supplements
superior post exercise recovery
changes in fueling systems better suiting endurance
What is the evidence behind ketone supplemnts
its unclear
What are 3 potential negative affects of ketone supplements
Causes increase in blood acidity
ketone esters = expensive and hard to obtain
ketone salts = GI side effects, unlikely to sufficiently increase levels
