Carbohydrates and Fats Part 2 W2

Question 1

What are daily carbohydrate recommendations based on?

Answer 1

Body weight

NOT % of energy intake

Question 2

What are the 2 main methods of dieting few days prior to exercise?

Answer 2

General fuelling up
Carbohydrate loading

Question 3

What does general fuel fuelling up “carbohydrate target” look like when preparing days before an event which lasts >90minutes?

Answer 3

7-12g/kg/d as per daily fuel needs

Question 4

What does carbohydrate loading “carbohydrate target” look like when preparing days before an event which lasts <90minutes?

Answer 4

10-12g/kg/d for 36-48h pre-event

Question 5

What are the 4 major considerations of pre-event dieting?

Answer 5

Practicality
Sustainability
Necessity
Side effects

Question 6

On the day of an event, what does typical pre-event fuelling look like?

Answer 6

1-4g/kg body mass consumed 1-4h before exercise

Exercise duration is typically >60min

Question 7

What is the main goal of “day of event” fuelling?

Answer 7

Ensuring liver glycogen stores are high

Question 8

What is the main goal of “post-event” fuelling?

Answer 8

Replenish muscle glycogen after training/competition

Question 9

What are the functions of fat?

Answer 9

Fuel source
Protection of vital organs
Cell membranes constituents
Precursors of bile, hormones and steroids
Essential fatty acids and fat-soluble vitamin intake
Palatability

Question 10

What does a high fat, low carb diet result in? (Fat adaptation, Carbohydrate restoration)

Answer 10

Increased fat oxidation
Deceased carbohydrate oxidation
Spared muscle glycogen

Question 11

What type of exercise intensity does fat adaptation impair?

Answer 11

High-intensity

Question 12

What is a ketogenic diet?
(CHO g,Fat %, Protein requirements g/kg/d)

Answer 12

<50g carbohydrate per day

Fat Intake>70-80% energy

15% or 1.5g/kg/d protein (no more than 25%)

Question 13

What does a ketogenic diet increase?

Answer 13

Use of fat as a muscle fuel (elevated blood levels of ketones and tissue adaptations)
Ensures there is adequate sodium and potassium

Question 14

How long does it take until there is a keto-adaptation?

Answer 14

2-3 weeks

Question 15

What type of performance can a shift to fats and ketone as primary fuels see benefits?

Answer 15

Endurance performance

Question 16

What does keto-adaptation ensure?

Answer 16

Stable fuel source for exercising muscle in the face of low CHO availability

Question 17

What induces ketosis?

Answer 17

Lowering CHO intake
Increasing Fat intake

Question 18

What is the daily target of CHO during light exercise?

Answer 18

3-5g/kg/d

Question 19

What is the daily target of CHO during moderate exercise? (1h per day)

Answer 19

5-7g/kg/d

Question 20

What is the daily target of CHO during high exercise? (>1-3h)

Answer 20

6-10g/kg/d

Question 21

What is the daily target of CHO during very high exercise? (>4-5h)

Answer 21

8-12g/kg/d

Question 22

When do you use general fuelling up?

Answer 22

Prep for events lasting <90min exercise

Question 23

When do you use carb-loading?

Answer 23

Prep for event >90min in sustained, intermittent exercise

Question 24

How do you decide the recommendation for CHO breakfasts prior exercise?

Answer 24

The closer you get to the start to the event, the less you can consume

Question 25

When do you use low fat meals before exercise?

Answer 25

Last 2-3h before

Question 26

What is the window of optimal CHO resynthesis post exercise?

Answer 26

First 4 hours

Question 27

Why may CHO and Protein co-ingestion maximise glycogen synthesis?

Answer 27

It induces a greater insulin spike which activates glycogen synthase

Question 28

How much proportion of saturated fat contributes to energy intake?

Answer 28

Less than 10%

Question 29

How much chronic fat contribution to energy intake is discouraged when undergoing weight loss/ body composition changes?

Answer 29

Less than 20% of energy intake

Question 30

What is the fat adaptation, carbohydrate restoration model?

Answer 30

Go through a period of hard training consuming high fat and have depleted glycogen storage They then rest and have high CHO to increase glycogen storage

Question 31

Does fat adaptation, carbohydrate restoration improve time trial performance (cycle)?

Answer 31

No effect

Question 32

What is fatigue?

Answer 32

Lack of CHO availability and inability to efficiently use fat stores

Question 33

How does the ketogenic diet effect fat oxidation?

Answer 33

Increased rate of fat oxidation over a range of exercise intensities

Question 34

How does the ketogenic diet effect exercise economy?

Answer 34

Reduced economy= increased oxygen demand

Question 35

How does the ketogenic diet effect exercise performance in elite endurance athletes?

Answer 35

In contrast to training with diets providing chronic or periodised high carbohydrate availability, adaptation to an LCHF diet impaired performance in elite endurance athletes

Question 36

What do daily carbohydrate intake targets for a athlete reflect (2)?

Answer 36

A periodised approach Flexibility to the demands of training and competition

Question 37

When does CHO and Protein co-ingestion maximise glycogen synthesis?

Answer 37

At sub-optimal carbohydrate intake