Lecture 4 Part 2

Question 1

Carb recommendations for typical person

Answer 1

4-5g of carb/kg/day

Question 2

How much carb required for 1 hour of training

Answer 2

6-7g/kg/day

Question 3

How much carb for 2 hours of training

Answer 3

8g/kg/day

Question 4

How much carb required for 3 hours of training

Answer 4

10g/kg/day

Question 5

How much carb required for 4 hours of training

Answer 5

12-13g/kg/day

Question 6

What to recommend for athletes who appear to be at risk for hypoglycemia?

Answer 6

• consume a balanced pre-event meal 2-4 hours before activity
• top up BG levels by consuming a low GI source of carb before exercise
• take in carb no more than 30 mins before exercise or wait until exercise to come car rich foods/beverages

Question 7

Pros of using a liquid carb

Answer 7

• replace sweat losses

- empty rapidly from stomach

Question 8

Cons of using a liquid carb

Answer 8

• large volumes may be needed which are difficult to carry

- don’t provide satiety or variety

Question 9

Pros of using solid carb

Answer 9

• compact, easy to carry

- provide variety and satiety

Question 10

Cons of using solid carb

Answer 10

• require additional water for digestion

- don’t replace sweat losses of fluids and electrolytes

Question 11

How much liquid carb should be consumed?

Answer 11

-drinking 150-300mL every 15-20 minutes

Question 12

Why do athletes consume fructose?

Answer 12

• they believe it’s a superior energy source
• fructose ingestion is associated with GI distress, higher perceived exertion rates, higher serum cortisol levels and decreases in BG levels
• takes longer to metabolize than glucose or sucrose

Question 13

How much carb should be consumed after exercise?

Answer 13

1.5g/carb/kg immediately after exercise followed by an additional 1.5g carb/kg feeding 2 hours later