Carbohydrate (CHO) And Sport

Question 1

-ase

Answer 1

Enzyme
Breaks things down

Question 2

-ose

Answer 2

Carb, sugar, glucose

Question 3

How do we know what system athlete primarily uses

Answer 3

Must know how they compete and train

Question 4

ATP-PCR system

Answer 4

Relies on breakdown of stored ATP and PCR to resynthesize ATP

Question 5

Lactic acid system

Answer 5

Relies on anaerobic breakdown of glycogen to resynthesize ATP (anaerobic glycolysis)

Question 6

Aerobic system

Answer 6

Relies on aerobic breakdown of glycogen to resynthesize ATP (aerobic glycolysis)

Question 7

How are CHO classified

Answer 7

By structure

Question 8

What is primary fuel for muscle contraction

Answer 8

CHO

Question 9

Simple CHO

Answer 9

Sugars: monosaccharides and disaccharides

Question 10

monosaccharides

Answer 10

Glucose
Fructose
Galactose

Question 11

Disaccharides

Answer 11

Maltose
Lactose
Sucrose

Question 12

Complex CHO

Answer 12

Starches (polysaccharides)
Glucose polymers (maltodextrins)
Fibers
Glycogen

Question 13

Polysaccharides

Answer 13

Starches
Maltodextrin (glucose polymers)
Fibers
Glycogen

Question 14

Maltodextrin

Answer 14

Complex carb used in sport nutrition products

Question 15

Nutrient dense carb

Answer 15

Foods and fluids that are rich sources of other nutrients including protein, vitamins, minerals, fibre and antioxidants in addition to CHO

Question 16

Examples of nutrient dense foods

Answer 16

Breads and cereals, grains, fruit, starchy vegetables, legumes and low fat dairy products

Question 17

How are nutrient dense carbs used for athletes

Answer 17

Everyday food that should form base of an athletes diet
Helps to meet other nutrient targets

Question 18

Nutrient poor carbs

Answer 18

Foods and fluids that contain CHO but minimal or no other nutrients

Question 19

Examples of nutrient poor carbs

Answer 19

Soft drink, energy drinks, gels, candies and sports drinks

Question 20

Nutrient poor carb use for athletes

Answer 20

Shouldn’t be major part of everyday diet but may provide a compact carb source around training
Acute fueling strategy

Question 21

Higher fat/slower digestion carb

Answer 21

Foods that contain CHO but are high in fat

Question 22

Examples of higher fat/slower digestion

Answer 22

Pastries, cakes, chips and chocolate

Question 23

Higher fat/slow digestion carb use for athletes

Answer 23

Sometimes foods best not consumed around training sessions
Bunch of fat before will take long time to digest

Question 24

Simple CHOs

Answer 24

Glucose
Fructose
Galactose
Sucrose

Question 25

Complex CHOs

Answer 25

Amylose Amylopectin

Question 26

Rapid absorption

Answer 26

Glucose Maltose Sucrose Maltodextrins Amylopectin

Question 27

Slower absorption

Answer 27

Fructose Galactose Trehalose Isomaltulose Amylose

Question 28

What increases transport

Answer 28

Combining different carbs Ex) Maltodextrin- glucose + fructose

Question 29

Following a meal containing CHO what will rise

Answer 29

Blood glucose Maintenance of stable blood glucose is critical

Question 30

what does the rise of blood glucose stimulate

Answer 30

Pancreas to release insulin into the blood

Question 31

What does insulin do

Answer 31

Facilitates uptake of glucose by various tissues within the body (muscle and fat cells)

Question 32

What do the various tissues that can uptake glucose contain

Answer 32

Receptors which are activated by insulin Transporters get glucose into bloodstream

Question 33

What else activates the receptors

Answer 33

Exercise activates receptors to transport glucose from blood into muscle tissue independent of insulin

Question 34

What will glucose be used by

Answer 34

Brain, CNS, and RBCs Dependent on glucose for their fuel needs/metabolism

Question 35

What is glucose stored as when fuel is not needed by body

Answer 35

Muscle and/or liver glycogen

Question 36

If large amounts of simple sugars consumed what happens

Answer 36

Blood glucose may be excreted in urine

Question 37

How will excess glucose be converted and stored

Answer 37

As body fat In adipose tissue

Question 38

When does conversion of glucose to body fat occur

Answer 38

When dietary CHO (in combination with caloric intake of other macronutrients) exceeds the energy demands of the body and exceeds the storage capacity within the muscle and liver (glycogen)

Question 39

What is critical for exercise performance

Answer 39

Maintaining liver/muscle glycogen and blood glucose

Question 40

What causes glucose uptake

Answer 40

Insulin and exercise increases glucose uptake

Question 41

How much energy does CHO supply at rest

Answer 41

40% with 15-20% used by muscle

Question 42

During exercise what happens with CHO oxidation

Answer 42

Increases in proportion to exercise intensity As we need more ATP, as length increase

Question 43

When does CHO become dominant fuel source

Answer 43

>65-70% VO2 max - depending on training status of individual

Question 44

As exercise intensity increases

Answer 44

Lactate and H+ accumulates and may increase fatigue

Question 45

What is important for prolonged endurance exercise (>1-2hr aerobic training)

Answer 45

CHO intake

Question 46

What is essential for moderate to high intensity intermittent sports (hockey, football, soccer)

Answer 46

CHO

Question 47

Why is CHO so vital for exercise

Answer 47

1. Body contains relatively limited endogenous stores (diet dependent) 2. Can be acutely manipulated on daily basis by usage (aerobic training) and storage 3. Key fuel source for brain and CNS 4. More efficient 5. Can be used in anaerobic and aerobic/oxidative energy production pathways

Question 48

What is the only source for anaerobic energy production in lactic acid system

Answer 48

CHO

Question 49

What needs more oxygen to be metabolized than CHO

Answer 49

Fat

Question 50

How are the metabolic pathways more efficient for CHO than fat

Answer 50

CHO produces ATP up to 3x faster than fat in aerobic glycolysis

Question 51

Internal CHO sources of energy during exercise are

Answer 51

Blood glucose 5g; 20 cals Liver glycogen 75-100g; 300-400cals Muscle glycogen 300-400g; 1200-1600cals

Question 52

As muscle glycogen is being used what happens

Answer 52

Blood glucose enters muscle cell

Question 53

When blood glucose enters muscle cell what happens

Answer 53

Liver releases glucose to maintain blood glucose levels (homeostasis) - helps prevent hypoglycemia

Question 54

During moderate intensity exercise what contribute to CHO oxidation

Answer 54

Liver and muscle contribute equally

Question 55

As exercise intensity increases what contributes to CHO oxidation

Answer 55

Muscle glycogen provides the majority of glucose

Question 56

How can you improve performance in high intensity aerobic exercise

Answer 56

Match CHO intake to fuel needs

Question 57

When decrease CHO stores and no replacement with exogenous CHO

Answer 57

Increased fatigue Decreased work rate Impaired skill Impaired concentration Increasing rating of perceived exertion (RPE)

Question 58

Summary of athletes plate on hard training day/race day

Answer 58

Half grains 1/4 lean protein 1/4 vegetables Fresh fruit Drink 2 tbsps fats