CHO

Question 1

What are the final products of anaerobic glycolysis

Answer 1

Lactate + H

Question 2

Glycolysis vs glycogenolysis

Answer 2

Glycolysis - glucose breakdown
Glycogenolysis - glycogen breakdown

Question 3

How many ATP are produced from glycolysis/ glycogenolysis

Answer 3

2/ 3

Question 4

How many ATP are produced from aerobic metabolism

Answer 4

30-32

Question 5

Where do glucose/fructose go once they have crossed the basolateral border

Answer 5

in the blood to the liver

Question 6

What enzyme is required for glycogen synthesis

Answer 6

GLUT 4

Question 7

What stimulates GLUT 4

Answer 7

insulin

Question 8

What stimulates glycogen production

Answer 8

Glucose-6-phosphate

Question 9

Do athletes reach their CHO needs?

Answer 9

no

Question 10

4 factors that cause decreased CHO intake

Answer 10

eat less
fad diets
cultural beliefs
Chaotic lifestyle

Question 11

How can eating CHO affect glycogen stores

Answer 11

it increases them

Question 12

How can eating CHO affect you

Answer 12

it attenuates the decline in performance and maintains your mood

Question 13

fatigue during exercise is associated with ______

Answer 13

MUSCLE glycogen depletion and low blood glucose

Question 14

What 4 things might cause GI tract issues

Answer 14

Fat, pro, fibre intake
high carb supplements
genetics
hyperosmotic drinks

Question 15

super compensated muscle glycogen levels improve performance by how much

Answer 15

2-3%

Question 16

4 things you have to consider before an event

Answer 16

Temp
location - away from home?
time
how long

Question 17

how can you prepare an athlete for food for a race

Answer 17

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

Question 18

How much CHO should you have to restore muscle and liver glycogen levels

Answer 18

1.5g/kg for the forst 30mins then again every 2 hrs for 4-6hrs

Question 19

what are 4 considerations should you make for after exercise CHO recovery

Answer 19

-time until nest session
-intensity of session just completed
-what the overall nutrition strategy is
-demands of the next session

Question 20

What considerations should you make for race nutrition when designing your program

Answer 20

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

Question 21

what do ketone supplements do

Answer 21

increase blood ketone concentration without diet changes

Question 22

What is optimal blood ketone levels

Answer 22

1-3mmol/L

Question 23

2 proposed benefits of ketone supplements

Answer 23

superior post exercise recovery
changes in fueling systems better suiting endurance

Question 24

What is the evidence behind ketone supplemnts

Answer 24

its unclear

Question 25

What are 3 potential negative affects of ketone supplements

Answer 25

Causes increase in blood acidity
ketone esters = expensive and hard to obtain
ketone salts = GI side effects, unlikely to sufficiently increase levels