carbohydrate feeding during exercise Flashcards

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1
Q

what is the effect of carb feeding on performance?

A
  • carb electrolyte during exercise provides a faster performance time compared to placebo
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2
Q

do we consume single carbs?

A

not usually, but they are typically put in sports drinks

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3
Q

name dietary carbs

A
  • amylose starch, amylopectin, lactose, maltose, sucrose, galactose, glucose, fructose
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4
Q

name slow carbs

A
  • fructose, galatose, isomaltulose, amylose rich starches
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5
Q

name fast carbs

A
  • glucose, maltose, sucrose, maltodextrin, amylopectin rich starches
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6
Q

what so these carbs do

A
  • oxidise - fast and slow indicate speed costs are digested, absorbed and make available to body for energy
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7
Q

what are the guidelines for amount and type of carb 30-75 mins of exercise?

A

small amounts, single or multiple carbs

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8
Q

what are the guidelines for amount and type of carb 1-2 hours of exercise?

A
  • 30g.hr of single or multiple carbs
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9
Q

what are the guidelines for amount and type of carb 2-3 hours of exercise?

A
  • 60g/hr single or multiple carbs
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10
Q

what are the guidelines for amount and type of carb >2.5hrs of exercise?

A
  • 50g.hr only multiple carbs
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11
Q

feeding during exercise

A
  • during 45min + exercise can improve endurance and performance - motor skills can be prolonged
  • food stations through to top up stores
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12
Q

metabolic benefits of carb feeding during exercise

A
  • maintains high plasma glucose helping sustain high rates of carb oxidation - spares liver glycogen
  • higher glycogen concentration spares liver glucose the most
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13
Q

non metabolic effects

A
  • glucose in blood circulation so muscle has access to increased energy - no performance benefits
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14
Q

multiple transportable carbs

A
  • sugars transported across intestine by stimulating ore than one protein transporter - increase carb oxidation by 20-50% - in prolonged exercise it can help performance
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15
Q
A
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