Carbohydrates Flashcards
Pre exercerise goals and needs
pre- exercise= glycogen stores, hydration, gastrointestinal comfort, timing
during exercise goal
sustain performance and minimise glycogen depletion and hydration
post exercise
recovery and rehydration in advance of next training or competition
energy requirements
vary depending on athlete and activity.
carbohydrate during endurance exercise
Blood Glucose Maintenance: Consuming carbohydrates during endurance activities helps maintain blood glucose levels, delaying the onset of fatigue.
Sparing Glycogen: By providing an external source of glucose, carbohydrate intake can spare muscle glycogen, preserving it for later stages of exercise.
carbs during events to prevent hyperglycemia
Prolonged exercise can lead to a depletion of glycogen stores and a drop in blood sugar levels, which can result in hypoglycemia. Carbohydrate intake helps prevent this drop and its associated negative effects on performance and well-being.
carb loading post exercise
Main goal: Recovery and replace depleted glycogen stores
▪Some athletes carboloading between sessions to replenish
glycogen
4 key factors post exercise
1) Timing
* 2) Rate of ingestion
* 3) Type of carbohydrate
* 4) Protein and carbohydrate
discuss the 4 factors: 1:
As soon as possible
After 2 hours, muscle glycogen 45% lower if one
ingested same quantity of carbohydrate
immediately after exercise
- rate of ingestion
In general, appears higher glycogen synthesis rate when
higher rate of carbohydrate ingestion up to intakes of
approx. 1.4 g/minute
- type of carbohydrate
Fructose - slower rates of glycogen synthesis vs
sucrose or glucose
GI of the meal- in first six hours, low-GI foods lead to
lower levels of glycogen synthesis
- protein and carbohydrate
It has been found previously that addition of protein can (at
0.8g/kg/hr) carbohydrate concentrations) increase rate
of glycogen resynthesis vs CHO alone BUT at higher
(1.2g/kg/hr) carbohydrate concentrations, no greater
effect vs CHO alone.
examples of post exercise snacks
Post event recovery snacks, fluids (depending on hydration and electrolyte status)
* Examples: energy bars, gels, roll with peanut butter, banana & honey
example of fluid with hydration and electrolyte status
sports drink
Train low concept
athlete intentionally reduces carbohydrate availability during certain training sessions, typically by performing workouts with low muscle glycogen levels. This approach is used with the goal of promoting specific physiological adaptations that can enhance an athlete’s performance. There are a few variations of the “train low” concept, and they involve manipulating carbohydrate intake in different ways, Increase lipid oxidation rates
