Flashcards in Carbohydrate Supplementation Deck (69)
What are the three general locations glycogen/glucose can be stored?
Which glycogen store provides the largest amount for exercise duration?
In grams in the average person how much glycogen is found in the liver?
In grams in the average person how much glycogen is found in the blood?
In grams in the average person how much glycogen is found in the muscle?
In which parts of the GI tract does CHO digestion take place?
True or False: There is a small amount of CHO digestion in the stomach
False- no CHO digestion occurs here
Give 3 types of CHO, and the enzymes needed to break them down
Starch --> Amylase
Maltose --> Maltase
Lactose --> Lactase
Sucrose --> Sucrase
Which CHO forms glucose and fructose when digested
Which CHO forms glucose when digested
How is glucose absorbed into the intestine
Co-transported with Na
How is fructose absorbed into the intestine
Co-transported with GLut-5
Which Glut transporter do glucose/fructose use to enter the blood
What is the maximal rate of CHO absorption
Give an overview of the glycolysis process
Glucose --> G-1-P --> G-6-P --> F 1,6-BP --> Glyceraldehyde-3-P -------> Pyruvate
What are the products of glycolysis
How is pyruvate converted into acetyl co-A
Pyruvate + CoA + NADH -CO2 = Acetyl CoA
What are the products of the krebs cycle
What is the final electron acceptor in the ETC
What are the products of the ETC
How does increased CHO affect time to exhaustion
Greater time to exhaustion
Which fuel is predominant >60% VO2 max
Which fuel is predominant <60% VO2 max
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)
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
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
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.
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.
Everyday, what is a sufficient CHO intake level (g/kg/d)