Week 3

Question 1

Name all the fast carbohydrates ?

Answer 1

Glucose, Maltose, Sucrose, Maltodextrins, starches rich in amylopectin

Question 2

Name all the slow carbohydrates ?

Answer 2

Fructose alone, galactose, Isomaltulsose, starches rich in amylose

Question 3

What are the classical guidlines for carbohydrates consumption ?

Answer 3

1.0 g/min during exercise so 60grams per hour

Question 4

What are the updated guidlines for carbohydrates consumption ?

Answer 4

30 g/hour for 1-2 hours , 60g/hour 2-3 hours and >2.5 hours 90 grams

Question 5

When should you only eat mutliple transportable carbohydrates ?

Answer 5

after > 2.5 hours

Question 6

What are the physiological mechanisms that occur after glucose supplementations of CHO ?

Answer 6

• Plasma glucose levels increase due to supplementation of CHO
• Carbohydrate oxidation increases as CHO increase
• Muscle glycogen levels decrease but no real difference in levels however there was an extra hour of exercise performed due to the plasma glucose

Question 7

What are the 3 metabolic effects of carbs during exercise ?

Answer 7

 Maintains plasma glucose concentration and helps to sustain high rates of carbohydrate oxidation
 Spares liver glycogen
 May spare muscle glycogen

Question 8

How does the brain affect your performance due to carbohydrates

Answer 8

The brain detects carbs in the mouth and can cause you to run for longer as it knows nutrients in entering the body

Question 9

After light exercise what is the recommend amount of carbs should you consume ?

Answer 9

3-5 g/kg/d

Question 10

After Moderate exercise what is the recommend amount of carbs should you consume ?

Answer 10

5-7 g/kg/d

Question 11

After High exercise what is the recommend amount of carbs should you consume ?

Answer 11

6-10 g/kg/d

Question 12

After Very High exercise what is the recommend amount of carbs should you consume ?

Answer 12

8-12 g/kg/d

Question 13

What are the two phases of glycogen resythesis ?

Answer 13

Insulin independent (rapid phase)
Insulin dependent (slow phase)

Question 14

When is the best time to ingest carbohydrates ?

Answer 14

30-60 mins after exercise as theres different rates of resynthesis

Question 15

What is the optimal amount of carbohydrate to intake post exercise ?

Answer 15

Maximum amount is 1.2g/kg per hour and if you go above that there’s not benefit

Question 16

Does the adding some protein boost glycogen synthesis ?

Answer 16

Adding some protein below 1.2 g will boost glycogen synthase due to its stimulatory effect on insulin and glycogen synthase (protein)

Question 17

What sort of glycaemic index carbohydrates rich foods have for post recovery ?

Answer 17

Moderate to high so there a readily avaible substrate for glycogen synthesis

Question 18

What affect does consuming fructose-glucose post exercise have ?

Answer 18

The synthesis rate was exactly the same in the muscle but in the liver retains more.