Carbohydrate Supplementation Flashcards Preview

Sports Nutrition and Metabolism Yr 2 > Carbohydrate Supplementation > Flashcards

Flashcards in Carbohydrate Supplementation Deck (69)
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1

What are the three general locations glycogen/glucose can be stored?

-liver
-muscle
-blood

2

Which glycogen store provides the largest amount for exercise duration?
1. liver
2. muscle
3. blood

2. muscle

3

In grams in the average person how much glycogen is found in the liver?

80-100g

4

In grams in the average person how much glycogen is found in the blood?

20g- 4-5mmol/l

5

In grams in the average person how much glycogen is found in the muscle?

300-800g

6

In which parts of the GI tract does CHO digestion take place?

Buccal cavity/mouth
Small intestine

7

True or False: There is a small amount of CHO digestion in the stomach

False- no CHO digestion occurs here

8

Give 3 types of CHO, and the enzymes needed to break them down

Starch --> Amylase
Maltose --> Maltase
Lactose --> Lactase
Sucrose --> Sucrase

9

Which CHO forms glucose and fructose when digested

Sucrose

10

Which CHO forms glucose when digested

Maltose

11

How is glucose absorbed into the intestine

Co-transported with Na

12

How is fructose absorbed into the intestine

Co-transported with GLut-5

13

Which Glut transporter do glucose/fructose use to enter the blood

Glut 2

14

What is the maximal rate of CHO absorption

60g/h

15

Give an overview of the glycolysis process

Glucose --> G-1-P --> G-6-P --> F 1,6-BP --> Glyceraldehyde-3-P -------> Pyruvate

16

What are the products of glycolysis

Pyruvate
NADH
ATP

17

How is pyruvate converted into acetyl co-A

Pyruvate + CoA + NADH -CO2 = Acetyl CoA

18

What are the products of the krebs cycle

CoA
CO2
NADH
GTP
FADH2

19

What is the final electron acceptor in the ETC

Oxygen

20

What are the products of the ETC

NAD
FAD
H20
ATP
H+

21

How does increased CHO affect time to exhaustion

Greater time to exhaustion

22

Which fuel is predominant >60% VO2 max

Fat

23

Which fuel is predominant <60% VO2 max

CHO

24

Describe the classic supercompensation CHO loading protocol

Intense training 7 days prior to event to deplete CHO stores with low CHO diet. Then 3 days before the race, have a high CHO diet (supercompensation)

25

Give 2 disadvantages of the classic supercompensation CHO loading protocol

could lead to hypoglycaemia in the low CHO phase, GI distress, poor recovery and a negative mental state

26

Describe the moderate supercompensation CHO loading protocol

Gradually increase the CHO quantity consumed in the 7 days prior to the race, as well as decreasing the intensity of training

27

How do CHO levels differ between the classic and moderate supercompensation protocols- study results not protocol type

the classic protocol boosts higher CHO levels, 60 minutes into performance,
Otherwise there is no observed difference in CHO levels between the 2 protocols.

28

True or False: studies suggest 1 day of high CHO consumption prior to exercise may be enough for these performance benefits

True- As long as there wasn’t exercise performed the day before.

29

Everyday, what is a sufficient CHO intake level (g/kg/d)

5-7 g/kg/day

30

What is one negative of CHO generally

• GI problems- so athletes need to be careful about how much/the form