Nutrition for performance -carbs

Question 1

Glycolysis

Answer 1

(aerobic and anaerobic metabolism) uses glucose as an energy substrate (ie. Starting molecule)

Question 2

Liver glycogen

Answer 2

Supports blood glucose level at rest and during exercise
* Depleted by fasting (~15 hr)

Question 3

Glycogenolysis

Answer 3

When glucose is not available in blood, glycogen can be catabolized into glucose through a process of glycogenolysis

Question 4

what coenzyme does Glycogenolysis require

Answer 4

coenzyme pyridoxal phosphate (PLP)
* Vitamin B6!

Question 5

Primary sites for glycogen storage and degradation are in:

Answer 5

Liver and muscle tissue

Question 6

Muscle glycogen

Answer 6

For use by muscle only; use increases with exercise intensity
* Level varies with diet and also with training adaptations

Question 7

Gluconeogenesis

Answer 7

is the process of synthesizing (ie producing) glucose from non-carbohydrates. These non-carbohydrates are converted into glucose mainly in the liver.

Question 8

Gluconeogenesis occurs when

Answer 8

blood sugar levels drop and glycogen stores have been depleted (ex. Starvation or fasting).

Question 9

Coenzymes

Answer 9

are organic metabolic catalysts

Question 10

Many metabolic enzymatic chemical reactions require

Answer 10

enzymes to facilitate the reaction

Enzymes can be active or inactive.Coenzymes bind to and activate enzymes.Thus, coenzymes are essential for metabolic chemical reactions

Question 11

components of coenzymes used in energy metabolism

Answer 11

B vitamins thiamin, pantothenic acid, niacin, and riboflavin

Question 12

Daily recommended intakes(carbs)

Answer 12

Carbohydrates are required to sustain daily training
* Carbohydrate intake replenishes liver and muscle glycogen levels
* The amount of carbohydrates needed varies with intensity and duration of training
* Carbohydrates should be consumed throughout the day
* Carbohydrate intake should reflect day to day training load (intensity x duration)

Question 13

CARB LOADING

Answer 13

is a strategy to improve your athletic performance for endurance events by increasing the amount of glycogen stored in your muscles

Question 14

Carbohydrate loading occurs when

Answer 14

you eat a high-carbohydrate diet at the same time. that you scale back your activity level in the days before an event.

Question 15

Pre-exercise meal 5 objectives

Answer 15

1. Restore liver glycogen, if training in the morning
2. Contribute to muscle glycogen levels, if there are multiple training sessions in a given day or carbohydrates would limit performance

3.Contribute to hydration

4.Prevent hunger

5.Avoid negatively impacting performance

Question 16

post-exercise meal

Answer 16

recovery/regain energy
rebuild calories
limit injury

if multiple training sessions in one day, early post exercise intake of carbohydrates greatly impacts muscle and liver glycogen

Question 17

glycemic index

Answer 17

Assigns a value to a carbohydrate-containing food on how quickly it raises blood sugar
* Values are assigned from 0-100
*Glucose has a GI of 100

Question 18

In general, foods that are more processed tend to have higher or lower glycemic index than non processed

Answer 18

higher