CHO Flashcards
in the mouth, startch is broken down by what and into what
broken down by slivary amalase into maltose
in the SI, startch is broken down by what and into what
broken down by p.amalayse into maltose
in the SI, maltose is broken down by what and into what
by maltase into two glucose
in the SI, lactose is broken down by what and into what
by lactase into glucose and galactose
in the SI, surcrose is broken down by what and into what
by surcrase into glucose and frutose
intense exercise does was to CHO stores
depletes them quicker
effect of moderate super compnesation
no differencce between the two programs, muscle glycogen lasted the same amount of time
describe the moderate super compensation
taper training
gradually increase CHO in the diet until event
when is cho loading worth it
depends on the duration and nature of the activity
- repeated sprints
- intermittent sport lasting >1hr
- pre loaded 1hr time trail
practical guildlines for trained indiciduals
eating cho rish for 2 days proir to race and decrease training
EE reduced so dont jest eat more, reduce fat
effect of CHO intake prior to event (3-5 hrs)
trasnient fall in plasma glucose at exercise onset
increased CHO oxidation and accelerated glycogen breakdown
blunting of FA mobilisation and fat oxidation
sufficaint CHO intake
5-7g/kg/day
effect of CHo intake 30-60 mins proir
causes a large rise in plasma glucose and insulin
- can lead to hyperglycemia during exercise
what is the glycemic index
response to 50g of cho compared to 50g glucose
what is the glycemic index influenced by
food partical size
biochemical structure
co ingestion of fat/fibre/protein
gastric empting/digestion/absorption
describe the glucose response graph
glucose intake, insulin and blood glucose rise
blood glucose and inculin elevated
glucose taken up rapidly into muscle because of increased insulin
low blood glucose and low level of energy supply to the brain
symptoms of hypoglycemia
goals of cho ingestion during exercise
prevent depletion of blood glucose and muscle and liver glycogen
maintain hydration
considerations for cho ingestion during exercise
duriation of event
how much cho
type and form of cho
which muscle fibre used more glycogen
type II
effect of CHO on technical skills
improves stroke quality
may facilate exceution of technical skills during long lasting exercise to fatigue
3 CHO which are rapidly oxidised upto 1g/min
glucose surcrose maltose lactose souble starch
CHo which are oxidsied slowly 0.5g/min
fructose
galactose
insoube starch
what is the effect on performance when mutliple fors of CHO are ingested
enhances perfromance
required intake of CHO for <30 min exercise
not needed
