Lecture 3 Carbohydrates Flashcards
Greater glycogen storage is associated with greater fluid storage, with a ratio of:
1 gram of glycogen resulting in 3 grams of additional water storage
More glycogen storage = what
longer workout
Having increased glycogen stores in the muscles can ______ _____ and helps to _____ ____.
delay fatigue
prolong exercise
Liver glycogen
The main role of glycogen in the liver is to what?
maintain blood glucose
Glycogen is broken down in the liver through ________ and then released in the ______________________
glycogenolysis
circulatory system
Liver glycogen is primarily responsible for stabilizing _____ _____, whereas the muscle glycogen is mainly responsible for ______ ____ ______ _______ to working muscles that can be metabolized both aerobically and anaerobically
blood glucose
providing an energy source
What hormone is the most important glucoregulatory hormone, which increases the uptake of glucose into various tissues?
insulin
When blood glucose concentration drops, what does the lover do?
releases glucose
Insulin promotes not only the uptake but also the ______ of glucose
storage
What is the most important counteractive hormone, that causes the breakdown of liver glycogen and the release of glucose into the circulation?
glucagon
The AMDR of carbohydrate is
For general population?
For athletes its what?
How many g/kg body weight
130g/day
45-65% of total caloric intake
55-65% of total cal
7-10g/kg body weight for moderate-heavy endurance training (1-3hr/day)
Carbohydrate intake days before competition
The primary role of carbohydrate in the days leading up to competition is:
Carbohydrate loading increases time to:
to fullt replenish muscle glycogen stores
exhaustion
What is more preferred? Classical carbohydrate loading (super compensation) or Modified carbohydrate loading (super compensation) ? Why?
Modified
The classical super compensation protocol results in very high muscle glycogen stores, but a moderate approach results in similar muscle glycogen levels without the disadvantages of the classical protocol and so is preferred.
Can you explain the difference between the classical and the modified carbohydrate loading protocols? How long is a carbohydrate loading?
6 days split 3 and 3
Classical First 3 days
25%
Last 3 days
70%
Modified First 3 days
50%
Last 3 days
70%
What should and athlete eat in the hours before exercise (4 to 24)? What is the primary role of carbohydrate in the hours leading up to competition?
optimize liver glycogen stores
balanced high-carbohydrate meals
60-70% of total calories
1-4 g carbohydrate/kg body weight
In the 3 to 5 hours before exercise, some carbohydrate may be incorporated into ______ ______, but the majority will be stored as ______ _______
muscle glycogen
Liver glycogen
Carbohydrate intake in the last hour before competition will _______ affect _______ _______ but still has an effect on _____ ______ and increases the delivery of _________ to the muscle during exercise
not
muscle glycogen
liver glycogen
carbohydrate
Carbohydrate consumption during competition
What should you intake if you want immediate energy:
glucose based energy drinks
fructose takes longer to digest
carbohydrate feeding during exercise of about ______- or more can improve ______ _______ ____ _________
1h
endurance capacity and performance
During exercise is high or low Glycemic index preferred?
slow release carbohydrate is low-glycemic index carbohydrate. This has not been shown to have any performance benefits
However, high glycemic index carbohydrate meals that is rapidly digested and absorbed is preferred.
What is another form of carbohydrate intake that if taken before and during exercise may have performance enhancing effects
carbohydrate mouth rinse between 30 to 75 minutes
30-75min =
60-2hrs =
2.5hr<
mouth rinse
single or multiple transportable carbohydrates
multiple transportable carbohydrates
What are the strategies to provide adequate carbohydrate
VERY IMPORTANT TO KNOW THIS
- High carbohydrate diets in the days before competition
- carbohydrate feedings before exercise to top up muscle and liver glycogen stores
- Carbohydrate feeding during exercise to maintain blood glucose levels hence high rates of glucose oxidation from the plasma
- Carbohydrate feeding post exercise to replenish muscle and liver glycogen stores in time for the next event or hard training day
What should an athlete eat after exercise?
How much should an athlete eat after exercise?
carbohydrate consumption after exercise is important for glycogen replenishment, and should be consumed as soon a possible after exercise. The quicker you consume carbohydrates, the more glycogen resynthesis there is as compared to consuming glycogen at 2hrs after exercise.
Solid or liquid forms acceptable
1.0-1.2g carbohydrate/kg body weight every 4 hours after exercise
T or F
If you consume above 1.2g/kg body weight there is little or no further benefit
T
