Food Fuels

Question 1

Transport and Storage of Phosphocreatine.

Answer 1

• Creatine Phosphate (CP) is stored in small quantities in muscle cells.

Question 1

Characteristics of Creatine Phosphate.

Answer 1

• Maximal effort (>95% MHR), short duration exercise (1-10s).
• Utilised by ATP-CP system.
• Fastest rate
• Lowest yield.

Question 2

Source Creatine Phosphate.

Answer 2

• 50% from diet
• 50% from amino acids produced in the liver and kidneys.

Question 3

Transport and Storage of Carbohydrates.

Answer 3

• Transport: glucose
• Storage: glycogen in muscle + liver.
• Excess: stored as fats in adipose tissue.

Question 4

Characteristics of Carbohydrates:

Answer 4

• Utilised by both anaerobic and aerobic pathways.
• High intensity (85-95% MHR), short duration (10-60s) via aerobic pathway.
• Submaximal intensity (<85% MHR), long duration (90-120 min) exercise via aerobic pathway.
• Higher rate than fat, lower than CP.
• Shorter duration than fat, longer than CP.

Question 5

Source of carbohydrates.

Answer 5

• High GI: sugar, honey, cereal, white bread/rice.
• Low GI: fruit, vegetables, lentils, milk, yogurt.

Question 6

Transport + Storage Fats

Answer 6

• Transport: Free fatty acids (FFA)
• Storage: Triglycerides in muscle.
• Excess: stored in adipose tissue.

Question 7

Characteristics Fats

Answer 7

• Sub maximal (<85% MHR), long duration (>120 mins), exercise.
• Used by aerobic system when glucose depleted.
• Preferred fuel at rest (2/3 energy requirements).
• High yield - most concentrated form of energy for ATP resynthesis.
• Low rate - requires greater amount O2 + more complex to break down.

Question 8

Source Fats

Answer 8

• Saturated fats: meat + dairy products.
• Unsaturated fat: vegetable oil, fish, nuts, avocado.

Question 9

Transport + Storage Protein

Answer 9

• Transport: amino acids
• Storage: amino acids in muscle.
• Excess: stored as adipose tissue.

Question 10

Characteristics Protein

Answer 10

• Minimal contribution ATP resynthesis.
• Used only in ultra-endurance or starvation events; all CHO’s and fats depleted.

Question 11

Source Protein.

Answer 11

• Animal food: poultry, meat, fish, dairy.
• Plant food: cereal, grains, lentils, beans.