competition fluid & food

Question 1

CHO ingestion allows for maintenance of high CHO ________ rates. If CHO ingestion doesn’t occur, ___ _______ will increase, but may not increase as much as required as maximal ___ production rates from fat are much lower than CHO -> ______ must decline.

Answer 1

oxidation
fat oxidation
ATP
intensity

Question 2

glucose is co-transported with ______ via a specific transporter. provision of a different CHO (e.g. ______) that uses a diff transporter allows for increase in _______ rates.

Answer 2

sodium
fructose
oxidation

Question 3

amount of CHO needed during ex.

Answer 3

• 30g/h for 1-2 hours
• 60g/h for 2-3 hours -> we can process 1g/min of glucose
• 90g/h for 2.5+ hours

Question 4

mixed types of CHO when up to __g/h-> ________,_______ -> different transport pathways in the gut. should be taken _____ & _____.

Answer 4

90
sucrose, fructose
early & often

Question 5

ingestion of CHO drinks during prolonged sessions may attenuate the rise in _______ & _______ conc. which may help the ______ system. may also promote recovery of ______ ______ stores post-ex.

Answer 5

catecholamine & cortisol
immune
muscle glycogen

Question 6

effects of hyperthermia & dehydration

Answer 6

• increase core temp & HR directly relate to loss of fluid from the plasma
• decrease in plasma volume affects thermal regulation & ex. capacity
• dehydration of as little as 2% of body weight can lead to a decline in work capacity

Question 7

electrolyte loss isn only an issue in longer events (- hrs) & can be replaced at end

Answer 7

3-4

Question 8

too high a concentration (>__%) CHO -> makes ____ worse & may cause ___ ______

Answer 8

10
dehydration
GIT distress

Question 9

using sucrose or glucose _____ instead of _______ -> increase total CHO but does not increase ________. slightly ______ glucose-electrolyte solution maximises ____ uptake

Answer 9

polymers
glucose
osmolality
hypotonic
water

Question 10

• optimal concentration of CHO = -% -> taste, enhances absorption of fluid from ___ to _____.
• if the concentration is too high, ______ is exacerbated because fluid goes from _____ black into ___ to dilute the CHO
• electrolytes __-__mmol/L mainly for taste, for ______ it could be higher

Answer 10

4-8
GIT
blood
dehydration
blood
GIT
10-30
absorption

Question 11

______ increase CHO & H2O absorption in small intestine

Answer 11

sodium

Question 12

_____ is not a good indicator of hydration status

Answer 12

thirst