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Nutrition > Cho > Flashcards

Cho Flashcards

0
Q

Some disaccacharides

A

Sucrose
Lactose
Maltose

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1
Q

What are some monosaccharides

A

Glucose
Fructose
Galactose

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2
Q

Some oligosaccarhides and how many mono sac

A

Glucose polymers
Matodextrins

Over 5 mono sac

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3
Q

How many mono sacs in a polysaccarhides and an example

A

Over 10 and startch

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4
Q

Energy stores in the body

A

Liver and muscle glycogen
Blood glucose
Fat
Protein

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5
Q

How much of the stores substances is there

A 
Liver glycogen 0.08kg
Muscle glycogen 0.4kg
Blood glucose 0.01kg
Fat 10.5kg
Protein 12kg
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6
Q

How much energy can stored glycogen yield

A

Liver - 1280kj

Muscle - 6400kj

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7
Q

How much can stored protein and fat

A

Fat 388,500

Protein 204,000

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8
Q

Goals for pre-exercise CHO

A

Minimise GI distress
Maximise glycogen and maintain blood glucose
Individual practice needed

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9
Q

What are the goals of cho loading

A

Deplete glycogen stores 7 days before event to make the cells more sensitive

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10
Q

What improvements can be seen from cho loading

A

20% improvement in endurance capacity

2-3% increase in performance of fixed load or distance for over 90mins

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11
Q

When does supercompensation peak and what happens past the peak

A

3 days and then the muscle glycogen returns back to normal

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12
Q

when is cho loading effective

A

For events that induce glycogen depletion

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13
Q

When is supercompensation techniques unhelpful

A

When an athletes have multiple events or compition

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14
Q

Effects of GI

A

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

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15
Q

Effect of cho ingestion pre and during

A

When cho is consumed pre and during exercise can be completed to a higher intensity

16
Q

Dose and timing and GI for pre exercise cho

A

150-300g 1-4g.kg
1-4 hours before
No clear finding of GI

17
Q

Goals of during exercise cho

A

Prevent depletion of blood glucose
Prevent depletion of muscle and liver glycogen
Maintain hydration

18
Q

When and how much cho is needed during events

A

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

19
Q

Cho intake during exercise depends on what

A

Intensity and duration

20
Q

When does the celling effect if cho oxidation occur

A

1-1.2 g/min

21
Q

What effects gastric emptying

A 
The higher the cho, 
protein
Fat
Osmolality 
Energy content 
All slows Down the release into the small intenstine
22
Q

What is the limiting factor of cho uptake

A

Transfer of cho from the lumen into the capillary

23
Q

What is the effect of glucose and fructose

A

Faster at emptying from the stomach
Fluid absorption higher
Increases oxidation rates above 1.2g/min

24
Q

Goals for post exercise

A

Replenish
Rehydrate
Support remodelling

25
Q

What does hexokinase do and why

A

Adds phosphate to glucose

Prevents glove goig back out the cell

26
Q

What is synthesis rate limited by

A

Substrate availability

Enzyme activity

27
Q

Glucose availability is limited by what

A

Muscle blood flow

A-v glucose difference

28
Q

What is the crucial time window for cho and why

A

0-2 hours
Increased glucose transport
Increased insulin sensitivity

29
Q

Overall what size improvements can be seen for cho

A

6% improvement

30
Q

Important tips around cho supplementation

A

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

Nutrition (11 decks)

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