CHO's Role in Performance

Question 1

CHO’s and Performance

Answer 1

Pre-, during, and post-exercise CHO consumption.
Establish some generally accepted guidelines for CHO consumption for sport and exercise.

Question 2

CHO History

Answer 2

High CHO diets results in less fatigue compared to diets higher in fat and protein.
CHO feeding at Boston Marathon resulted in higher blood glucose levels and lower running times.
As exercise intensity increases the proportion of CHO utilization increases.
High CHO diets increase time to fatigue.
The positive impact of CHO on performance continues into 2020.

Question 3

CHO Basics

Answer 3

The rate of gastric emptying effects CHO transit to the small intestine (duodenum).
The glycemic index informs us about CHO absorption.
We need to understand how our body stores, regulates, and use CHOs.

Question 4

CHO Storage, Regulation, and Use in Muscle Glycogen

Answer 4

Readily available fuel source.
300-400g of glycogen.
Rapidly used during high-intensity exercise.

Question 5

CHO Storage, Regulation, and Use in Liver Glycogen

Answer 5

80-110g of glycogen.
Maintains blood glucose concentrations.
Nearly depleted after overnight fast (<20g).
Full following CHO containing meals.

Question 6

CHO Regulation

Answer 6

Glucagon release stimulates liver glycogen breakdown and release of glucose into blood.
Insulin release stimulates uptake and storage of glucose by tissues, increase glycogen synthase activity, and decrease glycogen phosphorylase activity