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Sports nutrition > Carbohydrates > Flashcards

Carbohydrates Flashcards

1
Q

Name the locations of CHO stores

A

Liver - 80-110g
Skeletal muscle - 300-600g
Blood glucose - 3-5g

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2
Q

What type of intensity is CHO recruited for?

A

High intensity - can be metabolised faster than fat

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3
Q

What initiates the breakdown of glycogen via glucagon?

A

Epinephrine

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4
Q

What can help maintain blood glucose levels during exercise?

A

Energy drinks, gels, snacks

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5
Q

What does a higher &VO2max mean in athletes?

A

Quicker decline to fatigue

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6
Q

What diet improved athletes time to fatigue regarding glycogen?

A

High CHO diet improved time to fatigue

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7
Q

What does CHO not slow down in terms of fatigue?

A

The rate of muscle glycogen breakdown - glucose digestion is not quick enough to offset muscle glycogen breakdown

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8
Q

What does CHO during exercise actually slow down?

A

The rate of liver glycogen depletion

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9
Q

What are the every day recommendations for CHO intake?

A

Light - 3-5g/kg
Moderate - 5-7g/kg
High - 6-10 g/kg
Very high - 10-12g/kg

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10
Q

What are the consequences of insufficient glycogen stores?

A

Poor recovery after a training session, which leads to early fatigue in the following session

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11
Q

When is CHO loading recommended? Include the amounts

A

For events lasting over 90 minutes
10-12 g/kg/dm 36-48 hours before event

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12
Q

What are the general CHO fuelling guidelines prior to competiton?

A

7-12g/kg/d

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13
Q

What are the CHO guidelines for day of the event?

A

1-4 g/kg/d 1-4 hours prior

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14
Q

Why should fat be considered in pre-event meal?

A

Slow-releasing energy that can be used during prolonged exercise

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15
Q

How long is the golden window post-exercise for CHO consumption and why?

A

First 30 minutes, but within 4 hours
Greatest rates of muscle glycogen synthesis

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16
Q

How much CHO is recommended for recovery?

A

1.2-1.4 g/kg/dm/h

17
Q

Name 5 fast CHO.

A
  1. Glucose
  2. Maltose
  3. Sucrose
  4. Maltodextrins
  5. Amylopectin
18
Q

Name 4 slow CHO.

A
  1. Fructose
  2. Galactose
  3. Isomaltulose
  4. Amylose
19
Q

Why aren’t the recommended guidelines for CHO during exercise higher?

A

Oxidation rates stay constant, so no point in increasing
Higher amounts increases likelihood of adverse effects

20
Q

What do the updated guidelines for CHO during exercise suggest?

A

> 45 mins = no CHO
1hr = 10-15g
1-3hr = 30-60g/hr fast CHO
3+ hr = up to 90g/hr multiple transporters

21
Q

Where is glycogen spared in the body?

A

Fed CHO passes the liver before entering the blood, therefore spared in the liver and not skeletal muscle

22
Q

Is there any non-metabolic effects of CHO?

A

Yes - CHO in the mouth inputs to the brain, reducing fatigue

23
Q

What transporter takes up glucose?

A

SGLT1

24
Q

What transporter takes up fructose?

A

GLUT5

25
Q

Why are multi transporters favoured?

A
  • Greater sugar uptake
  • Potential to reduce GI distress
26
Q

What are the recommendations for CHO after exercise? - LT and ST

A

LT - normal everyday
ST -

27
Q

What enzymes are used in glycogen synthesis?

A
  • Glycogen synthase
  • Branching enzyme
28
Q

What is insulin independent glucose uptake?

A

Exercise activates AMPK which allows the translocation of GLUT4 transporters to the cell membrane

29
Q

What is insulin dependent glucose uptake?

A

After a meal beta cells secrete insulin, which binds to the cell receptor, stimulating translocation of GLUT4 to cell membrane

30
Q

Describe glycogen recovery.

A

Rapid phase - insulin independent
Slow phase - insulin independent

31
Q

What are the recommendations for CHO after exercise for rapid recovery?

A

1.2 g/kg bw/h for 4-6 hr

32
Q
A
33
Q

Are there any added benefits of protein co-ingestion? Why?

A

No, unless CHO intake is low
Bc protein has stimulatory effects on insulin

34
Q

What effect does glucose-fructose uptake have on the body?

A

No increase in glycogen synthesis in muscle, but does increase in the liver

35
Q

Why is the upper limit for CHO 1g/hr during exercise?

A

Gastrointestinal carbohydrate absorption

Sports nutrition (6 decks)

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