CHO continued Flashcards
exercises causes ___ state during exercise
catabolic
catabolic hormones are
glucagon and epinephrine
glycogen phosphorylase
liberates glucose
-cannot leavee muscle so it is a substrate for glycolysis
liver= supports blood glucose
liver glucose is transported into the
blood
translocation
moving GLUT 4 to the cell membrane - becauses of calcium apperance
when glycogen gets too low
ATP supply become compromised
-poor CA pump performance
-poor NA-K pump performance
- poor delievery of ATP to sarcomere
-increasing PI levels
major factors of fatigue
- reduced ATP availablity
- reduced PCr
3/ increased Pi - increased acidity
- increased NAD+
- increases ROS
glycogens role in fatigue
ATP supply become compromised
-no substrate for high output glycolysis
-not enough ATP re-synthesis
-poor CA pump performance
- poor NA-K pump performance
-poor delievery of ATP to sarcomere
-increasing Pi levels
periodized training programs are built to
maximize adaption and minimize plateau by lower volume, high intensity, recovery training.
rest
greater metabolic flexibility =
better fat burner at high intensity
better sparer of glycogen
in the preparation phase, an athlete who needs fuller glycogen should eat CHO
2-4 hours before training
how much should an athlete eat CHO in prep phase
150-250 grams (if high training)
a proper warm-up causes
insulin to go down
when should an athlete eat a meal
1 hour before comp
50-100 grams of CHO
for athletes training low, meal time for them
2-4 hours before training/ competition
for athletes training low, they want to eat
high protein, smaller meal to ease hunger
benefits of carbohydrate supplementation during exercise
- maintain blood glucose
- sparing liver glycogen
- helps maintain motor skills
- maintain the ability to perform high velocity contractions/movements
dietary CHO supplementation spares glycogen because
we rely on dietary for CHO
-decreases likelihood of bonking
-enables fuel delivery to high intensity bioenergetic pathway
what will spare glycogen the most
glucose + fructose increases dietary CHO oxidation the most
factors that increase CHO use/need at all durations
- lower fitness - fewer mitochondria and less metabolic flexibility so you rely on CHO
- higher intensity - when you go at a higher intensity then you trained
- high altitudes
- hotter temps
restoring glycogen for the upcoming high intensity session
1.2 g/kg/bw per hour (3-4) with a preference towards starchy foods
restoring glycogen for the upcoming high intensity session (combining)
combining CHO 0.8 g./kg/bw/hour + 0.4 g/kg/bw (3-4 hours)
Nutrient considerations in re-filling glycogen
glucose + fructose = helps to fill glycogen
-increases total glucose in the blood - increases transporters
the liver converts fructose
into glucose
stimulating mTOR increases
protein synthesis
low glycogen inhibits mTOR which stimulates
AMPK which inhibits mTOR
growth phase is the best time to
focus on higher nutrient dense foods
protein and CHO before bed
increases in muscle mass and strength
CHO intake
3-12 g/kg/ bw
high intensity CHO recommendation
8-12 g/kg/bw
moderate intake CHO
6-7 g/kg/bw
lower intake CHO
3-5 k/kg/bw
preparation phase intake CHO intake recommendation
150-250 g 4 hours before competition
growth phase: foods to focus on
fiber, protein, micronutrients
- 3-12 g.kg/bw
bed time snack
28 grams of protein + 15 grams of CHO
