fuels and ATP

Question 1

what is ATP

Answer 1

• chemical compound responsible for producing energy for movement.
• broken down = energy is released
• adenosine molecule with three phosphate molecules attached
• energy is required for muscular contraction = one of the phosphate molecules (P) breaks off = releasing energy

Question 2

what are food fuels?

Answer 2

• fuel from food
• carbohydrates
• fats
• proteins

Question 3

what are chemical fuels?

Answer 3

stored in muscles
= ATP
= phosphate creatine

stored form in the body
= Glycogen & Glucose
= Free Fatty Acids & Triglycerides
= Amino Acids

Question 4

what are carbohydrates?

Answer 4

• Broken down into glucose for blood transportation
• Stored as glycogen in the muscles & liver
• preferred source of fuel, particularly during exercise

Question 5

what is GI?

Answer 5

GLYCEMIC INDEX

- Ranking of carbohydrates based on their immediate effect on blood glucose levels

Question 6

what are examples of low GI foods?

Answer 6

• Apples
• Lentils
• Kidney beans
• Peanuts
• Navy beans
• Sausages

Question 7

what are examples of moderate GI foods?

Answer 7

• Corn
• Peas
• White pasta
• Sweet potatoes

Question 8

what are examples of high GI foods?

Answer 8

• Pure glucose which has a GI of 100
• Honey
• White bread
• White rice
• Gel shot

Question 9

what are high GI foods?

Answer 9

• Break down quickly during digestion = immediate effect on increasing blood sugar levels
• Best consumed during and immediately after the event

Question 10

why is high GI foods best consumed during exercise and immediately after?

Answer 10

= Rapid absorption and release of energy into bloodstream = opportunity to top up glycogen stores, helps delay the depletion of glycogen stores
= Immediately after exercise muscles are most responsive to topping up fuel supplies, therefore high GI foods need to be consumed within 30 minutes of the activity finishing

Question 11

what are low GI foods?

Answer 11

• Break down slowly during digestion resulting in a slow release of glucose into the blood stream
• pre-event meal and after the event to replenish supplies

Question 12

why is low GI foods best consumed before exercise and after?

Answer 12

• Slower release of glucose into bloodstream helps keeps blood glucose levels topped up
• Assists with repletion of muscle and liver glycogen stores in the 24hr post exercise

Question 13

what is rebound hypoglycemia?

Answer 13

• overshoot in insulin release due to a rapid rise in blood sugar
  caused by = athletes consuming HIGH GI foods 30 - 120 min prior to the event

Question 14

what is carbohydrate loading?

Answer 14

delaying the depletion of glycogen stores due to an increase in carb consumption prior to event

Question 15

what is the 3-day method in regards to carb consumption?

Answer 15

• Consumption of approximately 7-8g/kg bodyweight of carbohydrates for 3 days leading up to competition
• tapering of exercise occurring leading up to competition so there is no deplete glycogen stores.

Question 16

what is the 1-day method in regards to carb consumption?

Answer 16

• consume approximately 8-10/kg bodyweight of carbs the day before competition
• reduced training is required to spare muscle glycogen stores

Question 17

what are the advantages of carbohydrate loading?

Answer 17

• CHO loading avoids the depletion of glycogen stores by increasing muscle and liver glycogen levels
• sparing glycogen = allows aerobic athletes to maintain a higher intensity for a longer period of time.

Question 18

what are the disadvantages of carbohydrate loading?

Answer 18

Binding of H2O to CHO molecules increases water absorption, causing an increase in weight

Question 19

what is glycogen sparing?

Answer 19

ability of an athlete to spare glycogen supplies by using an alternative fuel source during physical activity.

Question 20

how can Glycogen Sparing be achieved?

Answer 20

= all spare glycogen

Training effect
- aerobic training programme, athletes are better able to break down fats for a given intensity

Caffeine consumption
- it enables the athlete to break down fats at the start of the event

Pre – event meal
- consuming a low GI meal 1-4hrs prior to the event, it increases blood glucose levels

During the event meal
- consuming high GI foods during the event, it allows blood glucose levels to be topped up

Question 21

what are fats?

Answer 21

• broken down into either fatty acids which are found in adipose tissue & the blood, or triglycerides which are stored in the muscle
• body’s main source of fuel at rest

Question 22

what is protein?

Answer 22

• negligible contribution to energy production during exercise
• Stored in the muscles & around the body
• mainly for growth & repair
• only used for fuel in extreme circumstances