carbohydrate feeding during exercise Flashcards
1
Q
what is the effect of carb feeding on performance?
A
- carb electrolyte during exercise provides a faster performance time compared to placebo
2
Q
do we consume single carbs?
A
not usually, but they are typically put in sports drinks
3
Q
name dietary carbs
A
- amylose starch, amylopectin, lactose, maltose, sucrose, galactose, glucose, fructose
4
Q
name slow carbs
A
- fructose, galatose, isomaltulose, amylose rich starches
5
Q
name fast carbs
A
- glucose, maltose, sucrose, maltodextrin, amylopectin rich starches
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
7
Q
what are the guidelines for amount and type of carb 30-75 mins of exercise?
A
small amounts, single or multiple carbs
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
9
Q
what are the guidelines for amount and type of carb 2-3 hours of exercise?
A
- 60g/hr single or multiple carbs
10
Q
what are the guidelines for amount and type of carb >2.5hrs of exercise?
A
- 50g.hr only multiple carbs
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
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
13
Q
non metabolic effects
A
- glucose in blood circulation so muscle has access to increased energy - no performance benefits
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
15
Q
A
