CHO During Competition

Question 1

Why consume CHO during competition?

Answer 1

Maintains blood glucose.
Spares muscle glycogen and liver glycogen.
-connected because if don’t breakdown muscle glycogen then spares liver glycogen in the long run.
Promotes glycogen synthesis during intermittent exercise.
Delays fatigue and improves performance.

Question 2

Exogenous CHO

Answer 2

Contributes to energy for exercise.
If we eat, it will be used.
-glycogen sparing of liver and muscle stores

Question 3

Who needs it?

Answer 3

Activities lasting >90 min of 60-80% of VO2 max.
Activities lasting 2.5-4.5 hours at lower intensities.
High intensity (80-90% VO2max) activities lasting 1 hour.
Athletes with low glycogen stores at start of activity.

Question 4

Timing

Answer 4

Depends…
Early and every 15 minutes for long duration (>2 hrs) activities
Early and often for multiple games in a day.
Early and often if pre-exercise glycogen stores as low.

Question 5

Amount

Answer 5

Depends and ideally…
-15-20g (1 cup = 250 mL) every 15 minutes
More than 15-20g every 15 min may cause GI distress.

Question 6

Type

Answer 6

High GI, low residue
Glucose, sucrose, and maltodextrin.
Co-consumption of glucose and fructose increase CHO absorption.
Glucose and sucrose is optimal.
-glucose and fructose make up sucrose.
-synergistic effect when consume them together but must consume fructose in small amounts.

Question 7

CHO Absorption

Answer 7

Only monosaccharides are absorbed.
GLU and GAL absorbed by secondary active and active transport.
Fructose is absorbed by facilitated diffusion = absorbed more slowly than GLU/GAL.
Can convert fructose into glucose to go into bloodstream (in active individuals) or can be stored as glycogen in the liver, etc.

Question 8

Important to remember…

Answer 8

Athlete experience is necessary