Egrogenic Aids - Pre, Intra And Post Exercise Nutrition

Question 1

For events lasting more than 60 minutes, how much carbohydrates should you consume first

Answer 1

1-4g/kg

Question 2

When should low GI carbs be consumed

Answer 2

1-6 hours before event

Question 3

When should high GI foods be consumed

Answer 3

1-2 hours pre event

Question 4

Name 3 reasons for pre-exercise nutrition

Answer 4

1. Prevent glycogen depletion
2. Top up muscle and liver glycogen stores
3. Mentain blood glucose levels

Question 5

What should you consume during exercise

Answer 5

High GI carbohydrates

Question 6

How much carbs should you consume for exercise lasting: <45 mins, 45-75 mins, >60 mins

Answer 6

1. <45 mins = none required
2. 45-75 mins = small amounts maybe in fluid form
3. > 60 mins = 30-60g per hour

Question 7

Name 3 reasons for intra-workout nutrition

Answer 7

1. Mentain carbohydrate availability
2. Mentain blood glucose levels
3. Prevent glycogen depletion

Question 8

On training days, how much carbs should you consume for exercise at moderate intensity up to one hour

Answer 8

5-7g/kg body mass

Question 9

On training days, how many carbs should you consume for high intensity exercise up to 3 hours

Answer 9

6-10g/kg body mass

Question 10

Post event, how much and how often should carbs be consumed

Answer 10

1g/kg body mass per hour

Question 11

In a post workout meal, what should be included as well as carbs

Answer 11

Protein and other nutrients

Question 12

When should post event food be consumer (2 things)

Answer 12

1. Within 2 hours when body is most susceptible to glycogen synthesis
2. The ideal time is 30 minutes post exercise in the metabolic window

Question 13

Name 2 reasons for post workout nutrition

Answer 13

1. Replenish glycogen stores

2. Including protein produces a higher rate of glycogen synthase than carbs alone

Question 14

Define glycemic index

Answer 14

The ranking of foods based on their effect on blood glucose levels

Question 15

Define glycogen synthase

Answer 15

The enzyme that is responsible for converting glucose in the blood to store as glycogen in the muscles and the liver

Question 16

Define what the metabolic window is

Answer 16

The metabolic window is the 30 minutes post exercise when the nutrients are used to replenish lost nutrients rather than use them

Question 17

Name the risk with pre-exercise nutrition

Answer 17

If too many carbs are consumed within 1 hour before exercise it can cause discomfort and rebound hypoglycaemia where blood glucose levels drop suddenly causing dizziness