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Nutrition and Metabolism > Lecture 5 - Carbohydrate Supplementation > Flashcards

Lecture 5 - Carbohydrate Supplementation Flashcards

1
Q

Name the three energy stores for CHO

A

Blood Glycogen
Liver Glycogen
Muscle glycogen

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2
Q

What is starch broken down by and into?

A

Broken down: Pancreatic amylase

Product: Maltose

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3
Q

What is maltose broken down by and into?

A

Broken down: Maltase

Product: 2 Glucose

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4
Q

What is lactose broken down by and into?

A

Broken down: Lactase

Product: Glucose and Galactose

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5
Q

What is sucrose broken down by and into?

A

Broken down: Sucrase

Product: Glucose and fructose

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6
Q

How much CHO is stored as liver glycogen?

A

80-100g

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7
Q

How much CHO is stored as muscle glycogen?

A

300-800g - depends on diet

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8
Q

How much CHO is stored in the blood?

A

4-5nmol/L

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9
Q

How does increased CHO ingestion effect endurance exercise?

A

Increased CHO diet increased glycogen stores and therefore exercise happened for longer

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10
Q

The longer exercise goes on for, do we use more CHO or fat?

A

Fat

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11
Q

What happens to glycogen at high intensity exercise?

A

Depletes quicker, in low intensity exercise it doesn’t deplete as quick so we can exercise for longer
Therefore we can’t exercise for long periods at high intensity

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12
Q

Explain the classical super compensation protocol

A
  • Hard bout of training 7 days before race - muscle glycogen stores low
  • Restrict CHO consumption for next 3 days
  • 3 days before race, consume lots of CHO
  • Body has been starved of CHO, so when it is available, the body will take it in and you will end up with more CHO before the exercise
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13
Q

List problems with the classical super compensation protocol

A
  • Can lead to hypoglycaemia
  • Practically difficult to have low CHO diet
  • GI distress
  • Poor recovery - haven’t replenished glycogen stores after training
  • Poor mental state due to no training 6 days before an event
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14
Q

Explain the moderate super compensation protocol

A
  • Gradually reduce the amount of training prior to the race

- Gradually increase consumption of CHO prior to the race

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15
Q

Who should use carbo loading strategies?

A
  • Repeated sprints/intermittent sports lasting longer than an hour
  • Pre loading 1h TT (steady state bout of exercise before performance
  • Doesn’t work for exercise 1 hour or less in duration
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16
Q

Effects of high CHO diet

A
  • Increases CHO oxidation during performance
  • Maintains high blood glucose
  • Improves physical performance
  • Evidence for CHO improving cognitive function
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17
Q

Best method of CHO consumption

A

Method of consumption does seem to have an effect

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18
Q

When is CHO ingestion 3-4 hours before exercise most important?

A

When CHO can’t be consumed during exercise

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19
Q

Why can CHO intake 30-60 mins before exercise lead to hypoglycaemia?

A
  1. Glucose ingested - insulin rises, blood glucose rises
  2. Exercise starts - calcium also stimulates translocation of GLUT4 to the membrane
  3. Blood glucose taken up rapidly by the muscle due to increase insulin and exercise
  4. Low levels of blood glucose (hypoglycaemia) and low levels of energy supply to the brain
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20
Q

Name symptoms of hypoglycaemia

A
  • Dizziness
  • Weakness
  • Lack of power
  • Nausea
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21
Q

Effects of CHO ingestion during intermittent exercise

A

Slower fall in blood glucose levels

22
Q

Effects of CHO ingestion during 60 mins TT

A

CHO ingestion meant quicker completion of TT

CHO ingestion meant higher power output

23
Q

Effect of CHO ingestion of tennis (technical) skills

A
  • Improved stroke quality during final stages of prolonged game
  • Effect predominantly occurs in situations of high pressure or explosiveness
  • Improved serving performance
  • Better return rate of serve
24
Q

How does consuming different types of CHO improve CHO oxidation?

A
  • Consuming the same type of CHO means you will only be able to use 1g per minute.
  • Same transporter is used to get CHO from small intestine to the rest of the body, therefore consuming different types of CHO uses different transporters and increase CHO oxidation rates
25
Q

What effect does consuming different types of CHO have on performance?

A
  • Improves performance over longer duration

- Doesn’t effect performance less than 1h as it doesn’t require as much oxidation

26
Q

State recommendation for CHO ingestion during exercise of the following time frames;

  • <30 mins
  • 30-75 mins
  • 1-2 hours
  • 2-3 hours
  • > 3 hours
A
  • No need for any CHO
  • Small amounts - mouthwash
  • 30g/h
  • 60g/h
  • 90g/h
27
Q

Who you you recommend CHO ingestion during exercise to?

A

Performance lasting >2 hours and high intensity performance lasting 75 mins

28
Q

By how much can consuming different types of CHO increase oxidation rates

A

20-50%

29
Q

State the factors effecting muscle protein resynthesis after exercise

A
  • Timing
  • Amount
  • Form
  • Time
  • Ingestion with other macronutrients
30
Q

When are glycogen resynthesis rates at it’s highest

A

Within 2 hour after exercise

31
Q

Increases of what transporter aids glycogen resyntehsis rates

A

GLUT4

32
Q

What is the maximum resythesis rates?

A

1.2-1.4g/min

33
Q

Does small and regular feeding or large doses aid glycogen resynthesis fastest?

A

Small regular doses

34
Q

What are the advantages of consuming liquid forms of CHO?

A
  • Rehydrates the body at the same time
  • Easier to consume when appetite is reduced
  • Easy to digest
35
Q

What type of CHO is recommended post exercise?

A

Glucose/sucrose

36
Q

What is the problem with consuming fructose post exercise?

A
  • Replenishes liver rather than muscle glycogen
  • Absorbed slower
  • Liver has to convert fructose to glucose before it gets to the muscle
  • Minimal insulin response - need insulin that we get from glucose and sucrose
37
Q

How much CHO is recommended to ingest in the 4 hour post exercise?

A

75-90g/hour

38
Q

Explain first phase of glycogen resynthises

A
  • Happens quickly due to GLUT 4 from exercise
  • CHO ingestion will increase insulin response
  • Insulin keeps GLUT 4 at the membrane and stimulates glycogen synthesis
  • Therefore more GLUT 4 is available for GLUT 4 translocation
39
Q

When do exogenous CHO oxidation rates of a single CHO peak?

A

1.0 - 1.1 g.min-1

40
Q

How much CHO intake is recommended during exercise duration of 1-2 hours?

A

30g/h

41
Q

How much CHO intake is recommended during exercise duration of 2-3 hours?

A

60g/h

42
Q

How much CHO intake is recommended during exercise duration of >3 hours?

A

Up to 90g/h of multiple CHO transporters

43
Q

How much CHO intake is recommended during exercise duration of 30-75 mins?

A

Small amount - CHO mountwash

44
Q

Key steps of glycolysis

A

Glucose - Fructose 1-6 biphosphate - Glyceraldehyde 3 phosphate - Pyruvate - Acetyle CoA

45
Q

What is the glucose transporter through the intestinal wall?

A

Sodium-glucose transporter 1

46
Q

What is the fructose transporter through the intestinal wall?

A

GLUT 5

47
Q

What is the glucose and fructose transporter in the blood?

A

GLUT 2

48
Q

Effects of CHO ingest 3-5 hours before exercise?

A
  • Transient fall in plasma glucose at exercise onset - will be used to supply energy
  • Increase CHO oxidation and accelerated glucose breakdown
  • Blunting of FA mobilisation and fat oxidation
  • Pre exercise meal 3-4h before exercise especially important if CHO is not being consumed during exercise
49
Q

Why can CHO intake 30-60 mins pre-exercise lead to hypoglycaemia?

A
  • Glucose is taken u rapidly into the muscle due to increase insulin and effects of exercise
  • Resulting in low blood glucose levels and low energy supply to the brain
50
Q

What can help people who suffer from hypoglycaemia?

A

Lowering the glycemic index of ingested CHO

51
Q

Why is CHO oxidation limited?

A

Due to sodium-glucose transporter 1, the glucose transporter, becoming fully saturated

52
Q

What can glucose + fructose increase oxidation rates to?

A

1/3g/min

Nutrition and Metabolism (9 decks)

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