CHO continued

Question 1

exercises causes ___ state during exercise

Answer 1

catabolic

Question 2

catabolic hormones are

Answer 2

glucagon and epinephrine

Question 3

glycogen phosphorylase

Answer 3

liberates glucose
-cannot leavee muscle so it is a substrate for glycolysis
liver= supports blood glucose

Question 4

liver glucose is transported into the

Answer 4

blood

Question 5

translocation

Answer 5

moving GLUT 4 to the cell membrane - becauses of calcium apperance

Question 6

when glycogen gets too low

Answer 6

ATP supply become compromised
-poor CA pump performance
-poor NA-K pump performance
- poor delievery of ATP to sarcomere
-increasing PI levels

Question 7

major factors of fatigue

Answer 7

1. reduced ATP availablity
2. reduced PCr
   3/ increased Pi
3. increased acidity
4. increased NAD+
5. increases ROS

Question 8

glycogens role in fatigue

Answer 8

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

Question 9

periodized training programs are built to

Answer 9

maximize adaption and minimize plateau by lower volume, high intensity, recovery training.
rest

Question 10

greater metabolic flexibility =

Answer 10

better fat burner at high intensity
better sparer of glycogen

Question 11

in the preparation phase, an athlete who needs fuller glycogen should eat CHO

Answer 11

2-4 hours before training

Question 12

how much should an athlete eat CHO in prep phase

Answer 12

150-250 grams (if high training)

Question 13

a proper warm-up causes

Answer 13

insulin to go down

Question 14

when should an athlete eat a meal

Answer 14

1 hour before comp
50-100 grams of CHO

Question 15

for athletes training low, meal time for them

Answer 15

2-4 hours before training/ competition

Question 16

for athletes training low, they want to eat

Answer 16

high protein, smaller meal to ease hunger

Question 17

benefits of carbohydrate supplementation during exercise

Answer 17

1. maintain blood glucose
2. sparing liver glycogen
3. helps maintain motor skills
4. maintain the ability to perform high velocity contractions/movements

Question 18

dietary CHO supplementation spares glycogen because

Answer 18

we rely on dietary for CHO
-decreases likelihood of bonking
-enables fuel delivery to high intensity bioenergetic pathway

Question 19

what will spare glycogen the most

Answer 19

glucose + fructose increases dietary CHO oxidation the most

Question 20

factors that increase CHO use/need at all durations

Answer 20

1. lower fitness - fewer mitochondria and less metabolic flexibility so you rely on CHO
2. higher intensity - when you go at a higher intensity then you trained
3. high altitudes
4. hotter temps

Question 21

restoring glycogen for the upcoming high intensity session

Answer 21

1.2 g/kg/bw per hour (3-4) with a preference towards starchy foods

Question 22

restoring glycogen for the upcoming high intensity session (combining)

Answer 22

combining CHO 0.8 g./kg/bw/hour + 0.4 g/kg/bw (3-4 hours)

Question 23

Nutrient considerations in re-filling glycogen

Answer 23

glucose + fructose = helps to fill glycogen
-increases total glucose in the blood - increases transporters

Question 24

the liver converts fructose

Answer 24

into glucose

Question 25

stimulating mTOR increases

Answer 25

protein synthesis

Question 26

low glycogen inhibits mTOR which stimulates

Answer 26

AMPK which inhibits mTOR

Question 27

growth phase is the best time to

Answer 27

focus on higher nutrient dense foods

Question 28

protein and CHO before bed

Answer 28

increases in muscle mass and strength

Question 29

CHO intake

Answer 29

3-12 g/kg/ bw

Question 30

high intensity CHO recommendation

Answer 30

8-12 g/kg/bw

Question 31

moderate intake CHO

Answer 31

6-7 g/kg/bw

Question 32

lower intake CHO

Answer 32

3-5 k/kg/bw

Question 33

preparation phase intake CHO intake recommendation

Answer 33

150-250 g 4 hours before competition

Question 34

growth phase: foods to focus on

Answer 34

fiber, protein, micronutrients
- 3-12 g.kg/bw

Question 35

bed time snack

Answer 35

28 grams of protein + 15 grams of CHO