Cho Flashcards
Some disaccacharides
Sucrose
Lactose
Maltose
What are some monosaccharides
Glucose
Fructose
Galactose
Some oligosaccarhides and how many mono sac
Glucose polymers
Matodextrins
Over 5 mono sac
How many mono sacs in a polysaccarhides and an example
Over 10 and startch
Energy stores in the body
Liver and muscle glycogen
Blood glucose
Fat
Protein
How much of the stores substances is there
Liver glycogen 0.08kg Muscle glycogen 0.4kg Blood glucose 0.01kg Fat 10.5kg Protein 12kg
How much energy can stored glycogen yield
Liver - 1280kj
Muscle - 6400kj
How much can stored protein and fat
Fat 388,500
Protein 204,000
Goals for pre-exercise CHO
Minimise GI distress
Maximise glycogen and maintain blood glucose
Individual practice needed
What are the goals of cho loading
Deplete glycogen stores 7 days before event to make the cells more sensitive
What improvements can be seen from cho loading
20% improvement in endurance capacity
2-3% increase in performance of fixed load or distance for over 90mins
When does supercompensation peak and what happens past the peak
3 days and then the muscle glycogen returns back to normal
when is cho loading effective
For events that induce glycogen depletion
When is supercompensation techniques unhelpful
When an athletes have multiple events or compition
Effects of GI
Low GI has better maintenance of blood glucose
Fat oxidation higher in low GI
Cho oxidation higher in high GI
Low GI spares cho during exercise
Performance if prolonged moderate intensity exercise is better after low GI
Effect of cho ingestion pre and during
When cho is consumed pre and during exercise can be completed to a higher intensity
Dose and timing and GI for pre exercise cho
150-300g 1-4g.kg
1-4 hours before
No clear finding of GI
Goals of during exercise cho
Prevent depletion of blood glucose
Prevent depletion of muscle and liver glycogen
Maintain hydration
When and how much cho is needed during events
Over 45 mins needs none
45-75 mins small amounts
1-2.5hrs needs 30-60g.h
Over 2.5-3hrs needs up to 90g.h
Cho intake during exercise depends on what
Intensity and duration
When does the celling effect if cho oxidation occur
1-1.2 g/min
What effects gastric emptying
The higher the cho, protein Fat Osmolality Energy content All slows Down the release into the small intenstine
What is the limiting factor of cho uptake
Transfer of cho from the lumen into the capillary
What is the effect of glucose and fructose
Faster at emptying from the stomach
Fluid absorption higher
Increases oxidation rates above 1.2g/min
Goals for post exercise
Replenish
Rehydrate
Support remodelling
What does hexokinase do and why
Adds phosphate to glucose
Prevents glove goig back out the cell
What is synthesis rate limited by
Substrate availability
Enzyme activity
Glucose availability is limited by what
Muscle blood flow
A-v glucose difference
What is the crucial time window for cho and why
0-2 hours
Increased glucose transport
Increased insulin sensitivity
Overall what size improvements can be seen for cho
6% improvement
Important tips around cho supplementation
Pre ingestion should be 4hours pre exercise
Mix of glucose and fructose and some protein has most ergogenic effects
Mechanisms potentially delay fatigue whilst maintaining high oxidation rates
Some individuals suffer negative effects
