Egrogenic Aids - Pre, Intra And Post Exercise Nutrition Flashcards

1
Q

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

A

1-4g/kg

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

When should low GI carbs be consumed

A

1-6 hours before event

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

When should high GI foods be consumed

A

1-2 hours pre event

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Name 3 reasons for pre-exercise nutrition

A
  1. Prevent glycogen depletion
  2. Top up muscle and liver glycogen stores
  3. Mentain blood glucose levels
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What should you consume during exercise

A

High GI carbohydrates

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

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

A
  1. <45 mins = none required
  2. 45-75 mins = small amounts maybe in fluid form
  3. > 60 mins = 30-60g per hour
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Name 3 reasons for intra-workout nutrition

A
  1. Mentain carbohydrate availability
  2. Mentain blood glucose levels
  3. Prevent glycogen depletion
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

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

A

5-7g/kg body mass

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

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

A

6-10g/kg body mass

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

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

A

1g/kg body mass per hour

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

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

A

Protein and other nutrients

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

When should post event food be consumer (2 things)

A
  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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Name 2 reasons for post workout nutrition

A
  1. Replenish glycogen stores

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Define glycemic index

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Define glycogen synthase

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Define what the metabolic window is

A

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

17
Q

Name the risk with pre-exercise nutrition

A

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