Lecture 3 Carbohydrates

Question 1

Greater glycogen storage is associated with greater fluid storage, with a ratio of:

Answer 1

1 gram of glycogen resulting in 3 grams of additional water storage

Question 2

More glycogen storage = what

Answer 2

longer workout

Question 3

Having increased glycogen stores in the muscles can ______ _____ and helps to _____ ____.

Answer 3

delay fatigue

prolong exercise

Question 4

Liver glycogen

The main role of glycogen in the liver is to what?

Answer 4

maintain blood glucose

Question 5

Glycogen is broken down in the liver through ________ and then released in the ______________________

Answer 5

glycogenolysis

circulatory system

Question 6

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

Answer 6

blood glucose

providing an energy source

Question 7

What hormone is the most important glucoregulatory hormone, which increases the uptake of glucose into various tissues?

Answer 7

insulin

Question 7

When blood glucose concentration drops, what does the lover do?

Answer 7

releases glucose

Question 8

Insulin promotes not only the uptake but also the ______ of glucose

Answer 8

storage

Question 9

What is the most important counteractive hormone, that causes the breakdown of liver glycogen and the release of glucose into the circulation?

Answer 9

glucagon

Question 10

The AMDR of carbohydrate is

For general population?
For athletes its what?

How many g/kg body weight

Answer 10

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)

Question 11

Carbohydrate intake days before competition

The primary role of carbohydrate in the days leading up to competition is:

Carbohydrate loading increases time to:

Answer 11

to fullt replenish muscle glycogen stores

exhaustion

Question 12

What is more preferred? Classical carbohydrate loading (super compensation) or Modified carbohydrate loading (super compensation) ? Why?

Answer 12

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.

Question 13

Can you explain the difference between the classical and the modified carbohydrate loading protocols? How long is a carbohydrate loading?

Answer 13

6 days split 3 and 3

Classical First 3 days
25%
Last 3 days
70%

Modified First 3 days
50%
Last 3 days
70%

Question 14

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?

Answer 14

optimize liver glycogen stores

balanced high-carbohydrate meals
60-70% of total calories
1-4 g carbohydrate/kg body weight

Question 15

In the 3 to 5 hours before exercise, some carbohydrate may be incorporated into ______ ______, but the majority will be stored as ______ _______

Answer 15

muscle glycogen

Liver glycogen

Question 16

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

Answer 16

not

muscle glycogen

liver glycogen

carbohydrate

Question 17

Carbohydrate consumption during competition

What should you intake if you want immediate energy:

Answer 17

glucose based energy drinks

fructose takes longer to digest

Question 18

carbohydrate feeding during exercise of about ______- or more can improve ______ _______ ____ _________

Answer 18

1h

endurance capacity and performance

Question 19

During exercise is high or low Glycemic index preferred?

Answer 19

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.

Question 20

What is another form of carbohydrate intake that if taken before and during exercise may have performance enhancing effects

Answer 20

carbohydrate mouth rinse between 30 to 75 minutes

Question 21

30-75min =

60-2hrs =

2.5hr<

Answer 21

mouth rinse

single or multiple transportable carbohydrates

multiple transportable carbohydrates

Question 22

What are the strategies to provide adequate carbohydrate

VERY IMPORTANT TO KNOW THIS

Answer 22

1. High carbohydrate diets in the days before competition
2. carbohydrate feedings before exercise to top up muscle and liver glycogen stores
3. Carbohydrate feeding during exercise to maintain blood glucose levels hence high rates of glucose oxidation from the plasma
4. Carbohydrate feeding post exercise to replenish muscle and liver glycogen stores in time for the next event or hard training day

Question 23

What should an athlete eat after exercise?

How much should an athlete eat after exercise?

Answer 23

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

Question 24

T or F

If you consume above 1.2g/kg body weight there is little or no further benefit

Answer 24

T