wk3

Question 1

what are the dietary carbs

Answer 1

• Amylose (straight line )starch (poly)
• Amylopectin (branched) starch (poly)
• Lactose (di)
• Maltose (di)
• Sucrose (di)
• Galactose
• Glucose
• Fructose

Question 2

what do fast and slow carbs refer to

Answer 2

refer to how quick they are able to be broken down

Question 3

what is the recommended carb intake during exercise

Answer 3

1g/min worth of exercise

Question 4

what is the only case where you should ingest heavy amounts of glycogen

Answer 4

if the exercise we are going to undertake is more then 2hr long

Question 4

why shouldnt you ingest more than 60g/hr,, 1g/min of carbs during exercise

Answer 4

would lead to GI distress

Question 5

what is the benefit of carb feeding

Answer 5

45mins before exercise, feeding will lead to improved capacity and performance

Question 6

what is the process of glucose travel

Answer 6

stomach -> liver -> blood -> muscle

Question 7

what are the metabolic benefits of carb feeding during exercise

Answer 7

• Maintains plasma glucose
• Sustains high rate of carb oxidation
• Spares liver glycogen
• May spare muscle glycogen, not lots of evidence

Question 8

why doesnt more glyc mean more storage

Answer 8

limited transfer protiens so can only absorb a certain amount

Question 9

what is special about glucose and fructose

Answer 9

if consumed together there is more chance of absorption
glucose = sglt1
fructose = glut5

Question 10

what are the different types of post exercise recovery

Answer 10

• Long term (8-24hrs) – adoption of general daily intake of CHO should ensure repletion on day-to-day basis
• Short term (0-8hrs) – more specific strategies to help ensure rapid glycogen repletion

Question 11

why do you absorb more glycogen straight after exercise

Answer 11

there is more glut4 transporters

Question 12

what is a rate limiting factor of glycogen synthesis

Answer 12

glycogen synthase - adds glucose molecules on top of each other

branching enzymes

Question 13

what will increase glyocgen resynthesis if present

Answer 13

if insulin is present

Question 14

what will inhibit resynthesis

Answer 14

Muscle contraction will inhibit the process of glycogen synthesis to ensure energy production, release of NO, Ca2+ and adenosine will cause this

Question 15

what is the recommended amount of carb intake after exercise

Answer 15

1.2g-1.6/kg bw for the first 4 hours after

Question 16

what is the glycaemic index

Answer 16

Different foods will have a different effect on muscle glycogen synthase rates

Question 17

what is the benefit of low carb ingestion with protein

Answer 17

With low carb ingestion rate, there will be benefit of protein co-ingestion in terms of muscle glycogen synthase. If you are already consuming high amounts of carbs then it will have a little effect.

Question 18

what is optimal intake of carbs after exercise

Answer 18

high carb intake every 30 mins for 4hrs, 1.2g/kg/hr and moderate-high glycaemic index CHO.

Question 19

whats the best solution for glyc uptake

Answer 19

Fructose-glucose mix will have a higher synthesis rate on liver glycogen, however will not be more suited for muscle glycogen resynthesis than regular glucose

Question 20

why is glucose and protein intake good

Answer 20

protein stimulates more insulin response when carb levels are sub-optimal so more is absorbed