Carbs

Question 1

What 2 places is glycogen stored in the body?

Answer 1

Liver and Skeletal Muscle

Question 2

How much glycogen in liver?

Answer 2

100-200 g

Question 3

How much glycogen in the skeletal muscle?

Answer 3

350-750g

Question 4

Plasma glucose is the primary source of fuel in what state?

Answer 4

Rest

Question 5

Muscle glycogen is the primary source of energy at what state?

Answer 5

Exercise–> Increasing with intensity

Question 6

Why may a high carb diet increases time to fatigue compared to low carb diet

Answer 6

Start with a higher muscle glycogen level

Question 7

What supports blood glucose homeostasis overnight?

Answer 7

Liver (up to 50% is lost)

Question 8

Higher Liver glycogen results in higher

Answer 8

Time to Fatigue

Question 9

What is wrong with the existing guidelines for pre-exercise carb intake?

Answer 9

To broad 1-4g/kg

Question 10

How much glycogen is lost from liver overnight?

Answer 10

50% (50-100g)

Question 11

CHO feeding during exercise is seen best in what fibres?

Answer 11

Type 1 Fibres (slow twitch) (aerobic more mito)

compared to Type 2 (Fast Twitch)

Question 11

Carbohydrate feeding during exercise improves time to fatigue how?

Answer 11

Spares muscle glycogen

Question 12

True or False During exercise that is 75 min/ (~20-30km on bike carb is needed?

Answer 12

False

Question 13

How much carb is needed for exercise that lasts no longer than 2.5 hours (~50 km)?

Answer 13

30-60g per hour

Question 14

During exercise that last 3 hours (greater than 75 km) carb should be consumed up to how much per hour?

Answer 14

90g per hour

Question 15

What is the dose-response relationship between CHO intake and performance

Answer 15

Increase CHO = Increased Performance to approx 68-88 g/h

more = GI Discomfort

Question 16

How much CHO g.hour is optimal

Answer 16

68-88 g/h

Question 17

Glucose transporters

Answer 17

SGLT1;GLUT2

Question 18

Fructose Transporters

Answer 18

GLUT 5 and GLUT 2

Question 19

Sucrose Transporters

Answer 19

SGLT1;GLUT2;GLUT 5

Question 20

Sucrose is better because

Answer 20

2 monomers, glucose + Fructose

Question 21

Sucrose versus glucose for gI discomfort

Answer 21

Sucrose

Question 22

True or False Glycogen in skeletal muscle and liver stores are limited?

Answer 22

True

Question 23

What do you need to be careful with when using gels?

Answer 23

Make dehydrated, need to consume some water

Question 24

At the beginning of exercise, are endogenous or exogenous stores used?

Answer 24

Endogenous stores

Question 25

At the end of long exercises, 2+ hours of endogenous or exogenous stores are used?

Answer 25

Exogenous Stores

Question 26

CHO rate and form 1 hour

Answer 26

30g of glucose

Question 27

CHO rate and form for 2 hours

Answer 27

90 g (30+60g) Glucose

Question 28

CHO amount and form for every additional hour 3 and up?

Answer 28

110 per hour (200g at 3 hours) Sucrose

Question 29

Reccomendation for carbs post-exercise

Answer 29

DONT DELAY 1-1.2 g/kg/h for first 4 h then resume daily NO mention of carb source/type of the liver

Question 30

Why is carb intake post exercise important?

Answer 30

Muscle Glycogen Resynthesis

Question 31

Best protein source for recovery

Answer 31

milk (0.24 g/kg or 0.4g/kg)

Question 32

A combo of what enhances glycogen resynthesis

Answer 32

CHO (0.8) + Protein (0.4)

Question 33

How much caffeine should be coingested with carb to enhance muscle protien resynthesis POST exercise

Answer 33

8 m/kg POST EXERCISE Watch out cuz of sleep

Question 34

How much carb is needed for muscle glycogen resynthesis per hour for how many hours post exercise

Answer 34

1.0-1.2 g/kg/hr for 4 hours post

Question 35

How much protien post exercise

Answer 35

0.24 g/kg

Question 36

How much carb pre-fuelling

Answer 36

2g/kg CHO 0.5 g/kg/h for 4 hours

Question 37

Why does carb rinsing work?

Answer 37

Tricks the central system (brain) not to shut down when we are lacking glycogen Not actually consuming/don't want to shut down and keep using stores Many different bodies, usually improve in speed/distance acheived