Carbohydrates Flashcards Preview

sport nutrition > Carbohydrates > Flashcards

Flashcards in Carbohydrates Deck (20):
0

Muscle glycogen

Readily available energy source for working muscle

1

Glycemic index

High value for a food indicates rapid absorption of CHO

2

Insulin

Increases uptake of glucose into working tissues

3

Fructose

Example of a slowly oxidized CHO

4

Gluconeogenesis

Production of new glucose by the liver

5

Glucagon

Hormone that stimulates the breakdown of liver glycogen

6

Reactive hypoglycemia

Induced by CHO ingestion within one hour prior to exercise

7

Glycemic load

Examines the insulin response to total CHO content in food

8

Hypoglycemia

Can result in dizziness, cold sweat, and increased heart rate

9

Glycogenolysis

Breakdown of glycogen stores

10

List three sources from which the liver can produce new glucose

Lactate, glyceryl, pyruvate, amino acids

11

True or false?
Liver glycogen stores can be reduced to very the levels (<20g) after an overnight fast.

True

12

Normal glucose levels in circulation are maintained close to _______ per liter of blood.

1g or 4.0-4.5mmol

13

_______ occurs when the metabolic demands of the brain cannot be maintained

Hypoglycemia

14

List three recommendations/strategies developed by the IOC related to CHO intake that should allow an athlete to restore glycogen on a daily basis

Consume 5 to 12 g/kilogram depending on exercise intensity and duration, choose moderate to high G.I. CA Joe's for the majority of immediate recovery meals within 1 to 2 hours.
Consume a CHO rich sports drink within the first hour after exercise when the appetite is suppressed.
Choose foods that also provide some protein during recovery meals to promote additional glycogen recovery.
When training sessions are space less than eight hours apart, begin CHO intake as quickly as possible. A series of snacks can help to meet demand.
During longer recovery. 24 hours or more the athlete should organize The pattern and timing of CHO rich foods according to what is practical and comfortable based on the situation. Adequate totally daily energy intake must be attained

15

Provide a specific example for each of the following:
Low – G.I. food:
Moderate – G.I. food
Hi – G.I. food:

Pg 129 130 in text book

16

Proper CHO loading has been shown to increase time to exhaustion by an average of ______, but the duration of exercise must be ______ before performance benefits are tangible.

20%, <90 min

17

List three possible mechanisms by which CHO ingestion during an exercise belt lasting 45 minutes or longer can improve endurance capacity and performance

A) maintenance of blood glucose
B) greater CHO oxidation rates
C) glycogen sparing in the liver
D) promotion of glycogen synthesis
E) positive affects on motor skills
F) beneficial central nervous system effects

18

True or false?
Research has shown that combining multiple CHO sources in a single feeding can increase the rate of energy absorption as well as reduce the risk for digestive discomfort.

True

19

List to food sources that could be ingested every hour during prolonged exercise to provide the appropriate quantity and type of CHO for optimum performance

A) 1 L of a well-designed sports drink (gatorade, power aid)
B) 600 mL cola drink
C) 1.5 power bars or Gatorade energy bars
D) three medium bananas
E) approximately three energy gels