W2 - Flashcards
Mass of blood glucose
0.01 kg
Mass of liver glycogen
0.08 kg
Mass of muscle glycogen
0.40kg
Mass of fat
10.5kg
Mass of protein
12kg
Energy provided by 0.01kg of blood glucose
160 kJ
Energy provided by 0.08kg of liver glycogen
1280kJ
Energy provided by 0.40kg of muscle glycogen
6400 kJ
Exercise time for 0.01 kg of blood glucose
2 mins
Exercise time for 0.08kg of liver glycogen
16 mins
Exercise time for 0.40kg of muscle glycogen
80 mins
Where is CHO first digested?
Broken down by salivary amylase in mouth
What happens to CHO in the small intestine
Pancreatic amylase breaks them down to disaccharides.
Sucrase, lactase + maltase breakdown corresponding disaccharides into its monosaccharides.
What happens to the monosaccharides?
Absorbed into blood + travel to the liver.
How can the muscle get glucose?
From blood or by break down of its own glycogen stores.
What can muscle glycogen stores increases to in elite/trained athletes?
900g
What is ATP known as?
Energy currency of the cell
When did the super compensation CHO protocol come about?
1960S
What has been suggested to reduce the issues caused by the super compensation protocol
Don’t reduce training as much
More gradual changes between decreasing exercise and increasing CHO intake
Comparing classic + moderate (1or2 days might be enough)
Same levels of muscle glycogen content after 120 mins exercise.
Quicker fall in muscle glycogen content in the classic way.
CHO loading prior to squash
Incr CHO oxidation
Maintains higher blood glucose
Improves physical performance
CHO loading not being worth it
Short + explosive events
CHO intake 30-60 mins pre-exercise
Causes large ⬆️ in plasma glucose + insulin which could lead to hypoglycaemia during exercise.
Which has a higher CHO oxidation?
Glucose or galactose?
What does this mean?
Glucose
Energy available sooner
Why are there limitations to the ingestion of 1g/min of CHO
Limitations in gastric emptying
Limitations in rate of digestion + absorption
Liver could hold onto it.
Ways to combat the limitation of 1g/min of CHO intake during exercise
Combined CHO ingestion
= Higher oxidation rates = Quicker availability of energy
Why does combined ingestion of CHO lead to higher oxidation rates?
Due to the different CHO using different transporters
= ⬆️ rate of transportation due to no competition for a single type of transporter
Which are the rapidly oxidised CHO
up to 1g/min
Glucose
Sucrose
Maltose
Maltodextrins
Lactose
Which are the lower oxidised CHO
up to 0.5g/min
Fructose
Galactose
Amylose
What are the top rapidly oxidised CHO mixes (1g/min +)
Glucose + fructose
Glucose, sucrose + fructose
Maltodextrin + fructose
What can too much CHO intake cause?
GI DISTRESS
What has been found about CHO with brain imaging?
CHO mouth rinse activates parts of the brain
Why is a time trial (TT) better than time to exhaustion (TTE)
More accurate
More realistic
More repeatable
When might you want to add protein to the diet during exercise?
When 4hrs +
To which high intensity exercise can CHO improve
High intensity exercise lasting approx 75 mins
