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HUNT 245 > Lecture 6 - Carbohydrates > Flashcards

Lecture 6 - Carbohydrates Flashcards

1
Q

carbohydrate can be broken down to release energy to phosphorylate …

A

phosphorylate ADP and from ATP

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2
Q

products of anaerobic glycolysis

A

lactate and H+

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3
Q

aerobic metabolism allows for a continuous supply of ATP as long as …

A

O2 available

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4
Q

3 phases of aerobic metabolism

A
  1. preparation
  2. krebs cycle
  3. electron transport chain
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5
Q

carbohydrate digestion in the mouth

A

salivary a-amylase hydrolyses dietary starch

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6
Q

carbohydrate digestion in the stomach

A

the acidity of the stomach temporarily inhibits a-amylase and stops carbohydrate digestion

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7
Q

carbohydrate digestion in the small intestine (bicarbonate secretion)

A

bicarbonate secretion from the pancreas neutralises the stomach contents and pancreatic α-amylase continues to digest starch

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8
Q

carbohydrate digestion in the small intestine (disaccharide enzymes)

A

Several disaccharidase enzymes breakdown disaccharides in the brush border of the small intestine producing monosaccharides (glucose, fructose etc

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9
Q

glucose is absorbed in the small intestine via

A

via a sodium glucose transporter (SGLT-1)

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10
Q

fructose is absorbed in the small intestine by a different transporter to glucose, what is this

A

GLUT5

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11
Q

GLU and FRU are transported across the basolateral membrane via the transport of

A

GLUT-2

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12
Q

GLU & FRU are transported to the … where what is removed from the circulation

A

liver

where fructose is removed from the circulation

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13
Q

3 steps in glycogenesis

A
  1. CHO ingestion stimulates the release of insulin from the pancreas
  2. insulin stimulates GLUT4 translocation to muscle membrane
  3. glucose-6-phosphate stimulates the production of glycogen
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14
Q

carbohydrate stores within the body can be effected by…

A

fasting, exercise and diet

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15
Q

what is the CHO recommendation for extreme exercise programmes (>4-5hr)

A

8-12g/kg/d

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16
Q

why do many athletes not meet their needs of carbohydrates

A
  • not hungry (pre and post event this can be common)
  • limited knowledge
  • high protein diet / energy imbalance
  • overall energy intake
  • availability of foods
  • GI discomfort
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17
Q

when working with an athlete : understanding current behaviour is the first step in changing …

A

future behaviour

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18
Q

there is a big stigma around ..

A

carbohydrates

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19
Q

many adolescent athletes think what about carbohydrates

A

that they will make them fat or gain weight

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20
Q

what happens when there are insufficient CHO ingested

A

progressively decrease in muscle glycogen with a low carbohydrate diet

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21
Q

High pre-exercise muscle and liver glycogen concentrations are

A

believed to be essential for optimal performance.

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22
Q

An individualized nutritional strategy should be developed that aims to deliver carbohydrate to the working muscle at a rate that is

A

dependent on the absolute exercise intensity as well as the duration of the event.

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23
Q

pre competition (1-3 days before the event) what is a common nutrition strategy used

A

carbohydrate loading

24
Q

carbohydrate loading leads to super concentrated …

A

muscle glycogen levels

25
Q

why can females be put off carbohydrate loading

A

Glycogen storage is associated with weight gain as a result of water retention and this can put off some female athletes

26
Q

the day before race day many athletes avoid what rich foods

A

fibre rich foods

27
Q

pre race you want the meal to ideally be .. and why is this different to a meal you would normally recommend

A

high carb, low fibre, limited protein

28
Q

considerations that must be account for the pre event meal

A
  • time of the day
  • how long the event is
  • are there carbs available at the event
  • home or away
  • climate conditions
29
Q

what are the aims of pre exercise fuelling

A
  • prevent muscle and liver glycogen depletion
  • prevent hypoglycaemia
  • prevent gastrointestinal problems
  • limit dehydration to ~<2% of body mass loss
  • prevent hypoantraemia
30
Q

“increasing endogenous and exogenous CHO availability improves ……”

A

exercise capacity and performance

31
Q

how to train the gut with carbohydrate intakes

A

gradually increase intakes, start slow

32
Q

why is oestrogen important

A
  • important for muscle mass
  • inhibits bone resorption
33
Q

what is progesterone important for

A
  • increases muscle protein synthesis rates
  • stimulates osteoblasts
34
Q

oestrogen may increase free fatty acids availability during exercise and may ….

A

promote lipid oxidation

35
Q

progesterone may limit….

A

fat oxidation

36
Q

what happens to fat and carbohydrate oxidation throughout the menstrual cycle

A

changes throughout the cycle

37
Q

hormonal birth control causes elevated plasma what and what does this increase the reliance on during endurance exercise

A

elevated plasma oestrogen concentrations increase the reliance on fat as an energy source during endurance exercise

38
Q

on loading days in carbohydrate loading you should aim for what % carbohydrate / meal

A

> 80% carbohydrate / meal

39
Q

glycogen loading is recommended is your race is longer than ….

A

longer than 90 mins

40
Q

glycogen loading can increase general cycling performance by how much

A

increase by 20%

41
Q

glycogen loading can increase time trial performance by how much

A

increase by 2-3%

42
Q

what is the CHO recommendation for very light training (g/kg/d)

A

3 - 5 g/kg/d

43
Q

what is the CHO recommendation for moderate duration / low intensity training (~1hr/d) (g/kg/d)

A

5 - 7 g/kg/d

44
Q

what is the CHO recommendation for moderate to heavy endurance training (1-3hr/d) (g/kg/d)

A

6-10 g/kg/d

45
Q

how many ATP are produced via anaerobic metabolism of glucose

A

2 ATP

46
Q

how many ATP are produced via anaerobic metabolism of glycogen

A

3 ATP

47
Q

how man ATP are supplied via aerobic metabolism

A

30-32 ATP

48
Q

where does aerobic metabolism occur

A

mitochondria

49
Q

anaerobic glycolysis causes pH to

A

decrease

50
Q

what is the average carbohydrate stores in the muscle and liver

A

~350g in muscle

~100g in liver

51
Q

carbohydrate loading results in

A

weight gain

52
Q

The total carbohydrate store for an 80kg male is approximately

A

450-500g

53
Q

American College of Sports Medicine suggest how much carbohydrate is adequate to sustain muscle glycogen stores during training and competition

A

500-600g

54
Q

Fatigue during prolonged exercise is often associated ….. (Jeukendrup, 2004)

A

…. with muscle glycogen depletion and reduced blood glucose concentrations

55
Q

there was a systematic review on carbohydrate supplementation on exercise performance or capacity or varying durations, how many showed statistically significant performance benefits

A

82%

HUNT 245 (13 decks)

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