Carbohydrates

Question 1

muscle glycogen synthesis rates when no cho is consumed after exercise

Answer 1

7-12 mmol/kg dw/hour

Question 2

muscle glycogen synthesis rates with cho supplementation after exercise

Answer 2

20-50 mmol/kg dw/hour

Question 3

conversion factor for dry weight and wet weight

Answer 3

4.28

Question 4

how much cho required to maximise post exercise glycogen resynthesis rates

Answer 4

adequate amounts believed to be around 0.7g/kg bw/hour of glucose

Question 5

How does ingestion of sucrose effect muscle glycogen

Answer 5

same as glucose no further benefit after 0.7g

Question 6

How does fructose differ from glucose and sucrose

Answer 6

smaller blood glucose and insulin response, uses glut-5 transporter and is taking up by liver instead of muscle

Question 7

how does insulin respond to glucose, sucrose and fructose

Answer 7

follows similar response as it tries to dispose and store the glucose

Question 8

Should cho be fed immediately or can they be delayed

Answer 8

no effect of immediate feeding at 8 or 24 hours, only relevant when you do not have a long recovery period otherwise no benefit on performances

Question 9

Does frequency of feeding effect glycogen storage

Answer 9

no effect of frequency when high carb diet is fed over a period of 24 hours

Question 10

what is glycogen synthase responsible for

Answer 10

muscle glycogen synthesis

Question 11

how is glycogen synthase effected by cho+protein intake

Answer 11

unregulated by insulin, intake of protein+carbs upregulates insulin in turn upregulating glycogen synthase
higher muscle glycogen storage, due to insulin effect on glycogen synthase

Question 12

when does glycogen synthetic response become saturated

Answer 12

1.2g/kg/h of carb additional protein ain’t necessary
not related to saturation of insulin response, saturation response at the muscle

Question 13

post exercise muscle glycogen synthesis with cho+protein

Answer 13

suboptimal intake of cho, protein may enhance glycogen resynthesis
due to enhanced insulin secretion and it’s effect on glucose uptake and glycogen synthase (GLUT-4 responsible for glucose uptake in skeletal muscle under action of insulin is translocation to cell membrane, fuses with membrane cells it’s able to take glucose up)
large amount of cho provided 1.2g/kg/hour at regular intervals 30 mins, addition of protein does not increase muscle glycogen resynthesis despite higher insulin
recommendation is 1.1-1.2 g/kg/hour for first 4 hours
(protein consumption not irrelevant needed for muscle protein synthesis)

Question 14

what transporter does glucose use

Answer 14

sglt1 and glut2

Question 15

what transporter to does fructose use

Answer 15

glut5

Question 16

what cho does the liver take up

Answer 16

fructose and galactose

Question 17

what are fructose and galactose effective at

Answer 17

restoring liver glycogen

Question 18

how much carbs should you take in

Answer 18

enough to match fuel needs of training and subsequent glycogen restoration
failure to consume sufficient cho will lead to depletion of muscle glycogen and reduced quality of training

Question 19

how should cho guidelines be given

Answer 19

in absolute quantities (g/kg)
body size and composition is why

Question 20

how much glycogen does the liver store

Answer 20

80g

Question 21

how much glycogen does muscle store

Answer 21

300-800g

Question 22

how much triglyceride does muscle store

Answer 22

300g

Question 23

how much triglyceride does adipose tissue store

Answer 23

10000-15000g

Question 24

what happens when blood glucose increases

Answer 24

pancreatic beta cells produce insulin

Question 25

what is the effect of insulin

Answer 25

effect the liver to reduce liver glycogen breakdown and reduce gluconeogenisis (production of glucose), control blood glucose target skeletal muscle to drive glucose uptake insulin inhibits lipolysis and therefore free fatty acid availability

Question 26

what does an increase in glycerol indicate

Answer 26

glycolytic rate accelerating stable in low intensity exercise increase with moderate intensity exercise

Question 27

effect of being fed vs unfed on ffa

Answer 27

when fasting ffa climbs as lipolysis rate is sufficient to supply ffa in surplus of what is required fed ffa reduce as capable of been taking and utilised as a fuel as well as insulin suppressing lipolysis rate

Question 28

does increased ingestion of cho lead to increased oxidation of cho

Answer 28

no

Question 29

what effects gastric emptying

Answer 29

ingestion volume concentration of ingested products, more concentrated less rate of emptying

Question 30

what’s the maximum oxidation rate of cho

Answer 30

1g/min no matter how much you increase intake by

Question 31

which cho are rapidly oxidised (1g/min)

Answer 31

glucose , sucrose, maltose, lactose, maltodextrin, soluble starch

Question 32

which cho are oxidised at a lower rate (0.5g/min)

Answer 32

galactose, fructose, insoluble starch

Question 33

how much carbohydrate should we consume

Answer 33

1g/min or 60g/hour during exercise 1 litre of typical sports drink (6-7%) 2 gels/hour of typical gel (contains 30g) 0.5 lites plus 1 gel per hour

Question 34

what limits exogenous carbohydrate oxidation

Answer 34

intestinal absorption

Question 35

how can we theoretically increase intestinal absorption of cho

Answer 35

intake multiple cho that use different transporters such as glucose (sglt1) and fructose (glut5)

Question 36

how can we maximise cho oxidation

Answer 36

glucose and fructose glucose sucrose and fructose

Question 37

updated cho recommendations

Answer 37

30-75 mins - single or multi transportable cho 1-2 hours - 30g/hour of single or multiple 2-3 hours - 60g/hour of single or multiple 2.5+ hours - 90g/hour of multiple transportable cho

Question 38

does caffeine increase substrate metabolism

Answer 38

no

Question 39

how does caffeine work

Answer 39

adenosine receptor antagonism - blocked by caffeine so reduces feeling of fatigue, perception of effort increase in force production increase calcium prouctio

Question 40

what is glycerol a measure of

Answer 40

lipolysis

Question 41

effect of feeding on glycerol

Answer 41

fed - suppressed due to rise in insulin fasted - increases as mobilising of fatty acids

Question 42

how much of milk is casein and whey

Answer 42

20% casein (slow - acidic environment of stomach) 80% whey (fast)

Question 43

what do amino acids do

Answer 43

stimulate protein synthesis and provide substrate to build muscle

Question 44

what does insulin do to muscle

Answer 44

suppresses protein breakdown

Question 45

resistance exercise + feeding =

Answer 45

increase in muscle protein synthesis