wk2 Flashcards
where do you find glycogen stores
muscle
liver
blood
what happens to stores during exercise
increased use of liver/hepatic stores to save blood glucose
plasma glucose falls after 60min
muscle glycogen falls after start of exerise
what occurs to blood glucose during exercise
initially increase due to adrenlin
it will be maintained as we will produce as much as we use from the liver
how does the body increase cho oxidation
- Increased liver glucose output to match muscle uptake
- Increased muscle glycogen breakdown
what does carb loading do
increase amount of substance we can burn during exercise, leads to longer performance time
what is the purpose of intaking carbs during exercise
maintains blood glucose levels, supresses liver glucose and spares liver glycogen
what happens to intensity when there is less carbs
less muscle force production
what are the recommended carb intakes
light - 3-5g/kg
moderate - 5-7
high - 6-10
very high - 8-12
what happens if you dont reup on carbs after exercise
eventually carb levels will drop 50% after every training bout, leading to high fatigue
how to make carb intake flexible
- Periodised approach
- Fuel for the work required
what do you consider when carb loading
- Practicality
- Sustainability
- Necessity
- Side effects
how much do you fuel before exercise on day of event,carbs
1-4g/kg bw 1-4hrs before exercise
what is the daily fat intake
20-35% doesnt change for athletes
less than 10% saturated
what are the functions of fat
- Fuel source
- Protection of vital organs
- Cell membrane constituents
- Precursors of bile, hormones and steroids
how long can fat/cho fuel you for
on a high carb for 3-7 vs fat
fat = 88mins
cho = 240mins
what is a ketogenic diet
<50g carbs/day and >70-80% of fat intake and 15% of protein
what carbs and how many would you take during exercise up to 120min
30-60g/h, you would take: glucsoe, glucose polymerase and sucrose as these are rapidly oxidized CHO’s
how much and what cho’s would you take during exercise 180mins+ (120mins+ as well)
up to 90g/h of multiple transportable CHO’s (glucose-fructose sources)
what is a ketogenic diet
where you obtain majority (70-80%) of your energy from fat sources rather than carbs, would also intake 15% of protein everyday
what happens to carb utilisation during exercise
increases carb oxidation
through increased liver glucose output, increased muscle glycogen breakdown
how much carbs do you intake for carb loading
10-12g/kg/d for 36-48hrs before event
what is the general intake for carb
7-12 g/kg/d
what is the daily fat intake
20-35%of total energy intake and no more than 10 from saturated fats ,, less than 20% for weight loss
benefit of more fat uptake
increased fat oxidation
less cho oxidation
spared muscle glyc
why would athletes think they need to restrict their fat intake
lose weight
improve body comp
negative of too little fat
nutrient deficiency
what happens when you take on high fat diet
elevated levels of blood ketones
more fat oxidation
spared gly stores/oxidation
what happens during high intensity exercise on high fat diet
impaired ability
reduced glyc availability and breakdown
what does exogenous mean
development originating externally
what does endogenous mean
development from within
what are the stages of glycogen resynthesis
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
what are the rate limiting factors for glycogen resynthesis
glycogen synthase - branches glucose together to make glycogen
branching enzymes - branch strands of glyocgen together
