Metabolic responses to carbohydrate

Question 1

What does Muscle Glycogen provide?

Answer 1

It Provides energy for muscular contraction (100-400g in 70 kg man)

Question 2

What does Liver Glycogen provide?

Answer 2

Provides energy for all tissues (80-100g in 70 kg man)

Question 3

What is the Recommended Intake for heavy activity levels?

Answer 3

8-10 g CHO/kg body weight

Question 4

What is the Recommended Intake for moderate activity levels?

Answer 4

6-7 g CHO/kg body weight

Question 5

What is the Recommended Intake for light activity levels?

Answer 5

4-5 g CHO/kg body weight

Question 6

What are 4 Post-exercise Recommendations?

Answer 6

1 – 1.5 g/kg CHO within 30 min after exercise.

• 1 – 1.5 g/kg CHO every 2h for 6 h.
• High GI CHO.
• Timing less important if less than 24 h between exercise bouts.

Question 7

What is the Importance of CHO?(3)

Answer 7

Optimise insulin sensitivity.

• Improve lipid profile.
• Provide essential micronutrients from wholegrains, legumes, fruits and vegetables.

Question 8

What is the Metabolic Responses to High GI Foods?

Answer 8

Large increase in glucose

Large increase in insulin & decrease in glucagon

Glucose output and NEFA release suppressed

Rapid fall in blood glucose (hypoglycaemic undershoot?)

Large increase in glucagon & adrenaline

Glucose output and large release of NEFA

Question 9

How much CHO is needed to enter the colon each day to support the growth of bacteria?

Answer 9

At least 30g

Question 10

What 2 substances are fermented by bacteria in the large intestine?

Answer 10

Non-starch polysaccharides (NSP)

Resistant starch (RS)

Question 11

Why are short fatty acids released?

Answer 11

To suppress appetite and increase insulin sensitivity