Unit 4: Carbohydrates Flashcards
what is the main fuel source during exercise?
carbohydrates
what are 3 reasons for why carbohydrates are efficient energy sources?
- easily accessible
- can be metabolized without oxygen
- needs less oxygen to be fully metabolized in aerobic exercise
what carbohydrates should you consume > 4 hours before exercise?
60-70% CHO meal
what carbohydrates should you consume 1-4 hours before exercise?
1-4g/kg carbohydrate in small meal or snack
what carbohydrates should you consume < 30 minutes before exercise?
carbohydrate mouth rinse
example) gatorade
how long does it take for glycogen stores to fully deplete during exercise?
within 90 minutes
what sugar glucose should you not consume during exercise?
fructose
galactose
how much carbohydrates should you consume to replace carbohydrate losses?
1.0-1.2g/kg every 4 hours