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Nutrition > wk2 > Flashcards

wk2 Flashcards

1
Q

where do you find glycogen stores

A

muscle
liver
blood

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2
Q

what happens to stores during exercise

A

increased use of liver/hepatic stores to save blood glucose
plasma glucose falls after 60min
muscle glycogen falls after start of exerise

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3
Q

what occurs to blood glucose during exercise

A

initially increase due to adrenlin
it will be maintained as we will produce as much as we use from the liver

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4
Q

how does the body increase cho oxidation

A
  • Increased liver glucose output to match muscle uptake
  • Increased muscle glycogen breakdown
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5
Q

what does carb loading do

A

increase amount of substance we can burn during exercise, leads to longer performance time

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6
Q

what is the purpose of intaking carbs during exercise

A

maintains blood glucose levels, supresses liver glucose and spares liver glycogen

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7
Q

what happens to intensity when there is less carbs

A

less muscle force production

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8
Q

what are the recommended carb intakes

A

light - 3-5g/kg
moderate - 5-7
high - 6-10
very high - 8-12

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9
Q

what happens if you dont reup on carbs after exercise

A

eventually carb levels will drop 50% after every training bout, leading to high fatigue

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10
Q

how to make carb intake flexible

A
  • Periodised approach
  • Fuel for the work required
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11
Q

what do you consider when carb loading

A
  • Practicality
  • Sustainability
  • Necessity
  • Side effects
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12
Q

how much do you fuel before exercise on day of event,carbs

A

1-4g/kg bw 1-4hrs before exercise

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13
Q

what is the daily fat intake

A

20-35% doesnt change for athletes
less than 10% saturated

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14
Q

what are the functions of fat

A
  • Fuel source
  • Protection of vital organs
  • Cell membrane constituents
  • Precursors of bile, hormones and steroids
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15
Q

how long can fat/cho fuel you for

A

on a high carb for 3-7 vs fat
fat = 88mins
cho = 240mins

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16
Q

what is a ketogenic diet

A

<50g carbs/day and >70-80% of fat intake and 15% of protein

17
Q

what carbs and how many would you take during exercise up to 120min

A

30-60g/h, you would take: glucsoe, glucose polymerase and sucrose as these are rapidly oxidized CHO’s

18
Q

how much and what cho’s would you take during exercise 180mins+ (120mins+ as well)

A

up to 90g/h of multiple transportable CHO’s (glucose-fructose sources)

19
Q

what is a ketogenic diet

A

where you obtain majority (70-80%) of your energy from fat sources rather than carbs, would also intake 15% of protein everyday

20
Q

what happens to carb utilisation during exercise

A

increases carb oxidation
through increased liver glucose output, increased muscle glycogen breakdown

21
Q

how much carbs do you intake for carb loading

A

10-12g/kg/d for 36-48hrs before event

22
Q

what is the general intake for carb

A

7-12 g/kg/d

23
Q

what is the daily fat intake

A

20-35%of total energy intake and no more than 10 from saturated fats ,, less than 20% for weight loss

24
Q

benefit of more fat uptake

A

increased fat oxidation
less cho oxidation
spared muscle glyc

25
Q

why would athletes think they need to restrict their fat intake

A

lose weight
improve body comp

26
Q

negative of too little fat

A

nutrient deficiency

27
Q

what happens when you take on high fat diet

A

elevated levels of blood ketones
more fat oxidation
spared gly stores/oxidation

28
Q

what happens during high intensity exercise on high fat diet

A

impaired ability
reduced glyc availability and breakdown

29
Q

what does exogenous mean

A

development originating externally

30
Q

what does endogenous mean

A

development from within

31
Q

what are the stages of glycogen resynthesis

A

fast stage 0-8hrs - insulin independant uses glut4 left over from exercise to take up glucose for storage

slow stage 8-24hrs - insulin dependant, after eating insulin stim uses glut 4 to stimulate glycogen resynthesis

32
Q

what are the rate limiting factors for glycogen resynthesis

A

glycogen synthase - branches glucose together to make glycogen
branching enzymes - branch strands of glyocgen together

Nutrition (8 decks)

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