Week 02 Flashcards
How do you determine the CHO?
By the number of CHO units
glucose has ___ units
6
monosaccharides include…(3)
glucose, fructose and galactose
Disaccharides include…(3)
sucrose, lactose and maltose
polysaccharides include…(2)
starch, glycogen
3-5 hours before competition you should have __________ g of CHO
140 to 330
30-60 mins before competition you should have …..?
small amounts of CHO (with high GI)
Immediate recovery (0-4 hr):
1.0-1.2 g/kg/hr
Daily recovery from moderate duration/low intensity training:
5-7 g/kg/day
Daily recovery from moderate to heavy endurance training:
7-10 g/kg/day
Daily recovery from extreme exercise programmes (4-6 hours per day):
10-13 g/kg/day
What is the optimal fuel source during high intensity exercise
Muscle glycogen
Gluconeogenesis is…?
glucose from fats, protein & other precursors (aside from glucose)
Glycogenolysis is…?
Breakdown of glycogen
Hepatic CHO metabolism is governed by (3):
- insulin (stimulates glycogen synthesis)
- Glucagon (stimulates glycogenolysis & gluconeogenesis)
- Catecholamines (stimulates glycogenolysis & gluconeogenesis)
Effects of exercise on insulin level…?
insulin decreases
Effects of exercise on glucagon level…?
glucagon increases
Effects of exercise on catecholamine level…?
catecholamines increase
From the change in these hormone levels with exercise, what happens to glycogen synthesis, glycogenolysis and gluconeogenesis with exercise?
- glycogen synthesis decrease
- glycogenolysis increases
- gluconeogenesis increases
Hepatic glucose output at rest: ____% from glycogenolysis and ___% from gluconeogenesis
60% from glycogenolysis
40% from gluconeogenesis
Hepatic glucose output with exercise: ____% from glycogenolysis and ___% from gluconeogenesis
90% from glycogenolysis
10% from gluconeogenesis
Hepatic glucose output increases/decreases with exercise?
increases
Increased glucose output is mostly from increase in _________, but small increase in _______
glycogenolysis, gluconeogenesis
Consuming CHO post exercise is for what goal?
to replenish depleted stores of liver and muscle glycogen
Maximal muscle glycogen resynthesis can be achieved w/ ________ of CHO in first few hrs post exercise
1-1.2g/kg/h
Liver stores ___% of total body glycogen
17%
Post-exercise ______ ingestion increases liver glycogen repletion AND muscle glycogen repletion
sucrose (glucose and fructose)
Increased total glycogen storage translates into …?
Greater recovery of exercise capacity
Potential mechanisms of CHO mouth rinsing (3):
- Activates brain regions involved with motivation and reward
- Increased corticomotor exatability
- Increased neuromuscular function
Mouth rinsing CHO:
- improve short endurance performance
- Amplified when subject was fasting/low glycogen
- Oral receptors detect the presence of CHO -> culmilates in increases in motor output
- Why not ingest? GI discomfort, etc
From the change in these hormone levels with exercise, what happens to glycogen synthesis, glycogenolysis and gluconeogenesis with exercise?
- glycogen synthesis decrease
- glycogenolysis increases
- gluconeogenesis increases
Hepatic glucose output at rest: ____% from glycogenolysis and ___% from gluconeogenesis
60% from glycogenolysis
40% from gluconeogenesis
Hepatic glucose output with exercise: ____% from glycogenolysis and ___% from gluconeogenesis
90% from glycogenolysis
10% from gluconeogenesis
Hepatic glucose output increases/decreases with exercise?
increases
Increased glucose output is mostly from increase in _________, but small increase in _______
glycogenolysis, gluconeogenesis
Consuming CHO post exercise is for what goal?
to replenish depleted stores of liver and muscle glycogen
Maximal muscle glycogen resynthesis can be achieved w/ ________ of CHO in first few hrs post exercise
1-1.2g/kg/h
Liver stores ___% of total body glycogen
17%
Post-exercise ______ ingestion increases liver glycogen repletion AND muscle glycogen repletion
sucrose (glucose and fructose)
Increased total glycogen storage translates into …?
Greater recovery of exercise capacity
Potential mechanisms of CHO mouth rinsing (3):
- Activates brain regions involved with motivation and reward
- Increased corticomotor exatability
- Increased neuromuscular function
Mouth rinsing CHO:
- improve short endurance performance
- Amplified when subject was fasting/low glycogen
- Oral receptors detect the presence of CHO -> culmilates in increases in motor output
- Why not ingest? GI discomfort, etc
CHO is broken down into ??????? smaller units in the intestines (3);
- amylase
- sucrose
- lactase
High GI foods mean…
rapid absorption and delivery of CHO into blood circulation
2 different supercompensation protocols…
- Glycogen depletion
- Taper
(to get as much glycogen into muscle)
CHO ingestion -> hyperglycaemia/hyperinsulinemia = rapid…..
decrease in blood glucose levels
Maximal oxidation rate:
1-1.2 g/min (60g/hr)
Glucose has a _____ oxidation rate
fast (1g/min)
Fructose and galactose have ______ oxidation rates
slower (need to be converted into glucose first)
Sucrose, maltose, maltodextrin all have ____ oxidation rates
fast (similar to glucose)
Starches with high AMYLOPECTIN content have ____ oxidation rates
high
Starches with high AMYLASE content have ____ oxidation rates
low
If no CHO intake post exercise, there will be a ____ synthesis at ___mmol/kg
low, 1-2mmol/kg
When CHO intake after exercise, there is a ______ synthesis, at ______mmol/kg
high, 4.5-11mmol/kg
Best CHO type post exercise?
Sucrose or glucose (simple)
