Carbohydrates and fats P2

Question 1

What is the daily target in grams of carbohydrates when the energetic demands of training/competition is light?

Answer 1

3-5 g/kg/day

Question 2

What are the daily target in grams of carbohydrates when the energetic demands of training is moderate?

Answer 2

5-7 g/kg/day

Question 3

What are the daily targets in grams of carbohydrates when energetic demands of the training is high?

Answer 3

6-10 g/kg/day

Question 4

What are the daily targets in grams of carbohydrates when energetic demands of training is very high?

Answer 4

8-12 g/kg/day

Question 5

What happens with insufficient carb intake?

Answer 5

After one muscle glycogen stores will be heavily used (e.g. 50%), then when you perform your next training bout, you will have lower glycogen stores to begin with, cascade effect.

Question 6

Days leading up to an event - general fuelling is used for events lasting ………….. and would consume …………… as fuel needs.

Answer 6

less than 90 min, 7-12 g/kg/d

Question 7

Days leading up to an event - Carb loading is used for events lasting ………… and would need to consume …………. for 36-48 hours prior.

Answer 7

Exceeding 90 mins (sustained), 10-12 g/kg/d

Question 8

Pre-event fuelling - What is the main goal of pre-event fuelling?

Answer 8

Ensure liver glycogen stores are high ready for performance

Question 9

Pre-event fuelling - important to ensure this procedure is performed if exercise exceeds …………. and the recommended dosage is ……….. consumed …………. hrs before competition.

Answer 9

60 mins, 1-4 g/kg body mass, 1-4 hrs.

Question 10

Best recommendations for the pre-event fuelling would be:

Answer 10

-4 hrs prior to event aim for 4g/kg
-3 hrs prior to event aim for 3g/kg
-2 hrs prior to event aim for 2g/kg
(avoid too much fat, 2-3 hrs prior longer to digest)
-1 hrs prior to event aim for 1g/kg
(avoid fat and high fibre foods, reduce risk of GI distress)

Question 11

Fat availability for energy production is not limited even in the leanest athletes, T or F?

Answer 11

True

Question 12

When is fat a good fuel source?

Answer 12

When exercise is performed at a low-to-moderate intensity moderate exercise.

Question 13

What percentage of total energy intake is provided by fats?

Answer 13

20-35%

Question 14

It is discouraged to lower chronic fat intake to below 20% when trying to lower weight or undergo body composition changes (T or F)

Answer 14

T

Question 15

What happens if you prescribe a high fat diet followed by a day of high carb?

Answer 15

Individuals increase their fat oxidation and decrease their carbohydrate oxidation allowing for spared muscle glycogen. Creates a favoured metabolic condition. However, there was no effect on cycle time trial performance.

Question 16

The high fat, low carbs, followed by one day high carbs shows no difference in time trial performance however…….

Answer 16

This fat adaptation diet causes impaired high-intensity exercise performance.

Question 17

What is a suggested ketogenic diet?

Answer 17

<50 g carbs per day, fat intake >70-80% of energy

1.5 g/kg/d protein (low protein as this initialises an insulin response, therefore lipolysis inhibited, reducing fat availability)

Ensure adequate sodium and potassium

Question 18

How long is it suggested a ketogenic diet needs to be performed for in order for adaptations?

Answer 18

2-3 weeks

Question 19

What adaptations occur?

Answer 19

Elevated blood levels of ketones
Tissue adaptations to increase fat oxidation and storage around muscle.
Increased overall fat oxidation

Question 20

Is a ketogenic diet beneficial to performance?

Answer 20

NO, it shows no improvements in performance, rather it causes a decrease, especially during areas of high intensity sprints.