carbohydrates 2

Question 1

How much CHO should we consume?

Answer 1

lightly active: 3-5 g/kg/d
moderately active : 5-7g/kg/d
highly active :6-10 g/kg/d
very highly active : 8-12 g/kg/d

Question 2

when should we consume CHO before exercise ?

Answer 2

• days before to replenish muscle glycogen
• 1 to 4 hours before to replenish liver glycogen
• 1 hour and during exercise to provide alternative source of CHO to liver and muscle

Question 3

glycogen depleting ex prior to CHO loading useless to achieve high muscle glycogen levels

Answer 3

A high CHO diet w/ physical inactivity can lead to super compensated muscle glycogen within 24 h

Question 4

what is the suggested intake before exercise

Answer 4

<90 min exercise general fuelling up : 7-12 g/kg/d

>90 min exercise carb loading : 10-12 g/kg/d

Question 5

what do we need to consider when carb loading?

Answer 5

• practicality
• sustainability
• necessity
• side effects

Question 6

how much should we consume in the hours before exercise ?

Answer 6

1-4 g/kg 1-4 hours before

Question 7

what symptoms can an athlete gain?

Answer 7

Hypoglycemia

Question 8

recommended CHO intake during exercise ?

Answer 8

> 60 min 30-60 g/h of CHO that is rapidly oxidized

> 120 min 90g/h multiple transportable CHO

Question 9

which has the biggest exogenous CHO oxidation rate ?

Answer 9

fructose + glucose