Unit 4: Carbohydrates Flashcards
1
Q
what is the main fuel source during exercise?
A
carbohydrates
2
Q
what are 3 reasons for why carbohydrates are efficient energy sources?
A
- easily accessible
- can be metabolized without oxygen
- needs less oxygen to be fully metabolized in aerobic exercise
3
Q
what carbohydrates should you consume > 4 hours before exercise?
A
60-70% CHO meal
4
Q
what carbohydrates should you consume 1-4 hours before exercise?
A
1-4g/kg carbohydrate in small meal or snack
5
Q
what carbohydrates should you consume < 30 minutes before exercise?
A
carbohydrate mouth rinse
example) gatorade
6
Q
how long does it take for glycogen stores to fully deplete during exercise?
A
within 90 minutes
7
Q
what sugar glucose should you not consume during exercise?
A
fructose
galactose
8
Q
how much carbohydrates should you consume to replace carbohydrate losses?
A
1.0-1.2g/kg every 4 hours
