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Flashcards in Carbs + Exercise Deck (17):
1

what do carbs before exercise do and during

before- replenish muscle, liver glycogen stores

during- maintain blood glucose for glucose ox.

2

role of muscle glycogen/ how much we store/ exercise intensity usage

readily available for working muscle
300-400g

@ low- most energy derived from ox phosphorylation

@ high- oxidation of carbs fat can’t keep up, muscle glycogen becomes important

3

role of Liver glycogen/ how much we store/ exercise intensity usage

main role to keep constant blood glucose lvl (prevent hypoglycaemia)
80-110g
As exercise intensity increases more glucose released

@ rest- 60% glucose from liver glycogenolysis

@>75- 90% from liver glucose genolysis

4

T/F- is 40-50% carbs in diet enough for repeated training days

F

5

Classical super compensation model( how is it done and results)

results in high muscle glycogen conc. past norm lvls

-depletion of carbs first, then 3 days very high carbs
allows muscle glycogen to bounce back higher

-only 2 training days tho

6

moderate super compensation model (how its done and results)

training reduces gradually, carbs raise gradually
-studies found can work for elite athletes in only 1-2 days
-done more
suitable for marathon + triathletes (not explosive athlete)

7

Lukes study- what is it on, background(what is it important for), and his study +results

Betaine supplementation
past studies found some improvement in performance
is a methyl donor and important for fluid balance

study q- effects on running performance lactate prod

didn’t improve performance during SIT, lactate sig lower but didn’t have an effect on performance

8

benefits of carb intake hours before exercise

increased carb oxidation + execrated glycogen breakdown during ex

blunting of fatty acid mobilization, + fat oxidation

9

benifits of carb intake 30-60 mins before

prevents hypoglycaemia (increase plasma glucose + insulin)

10

factors determining glycemic response during ex.

-stim. effects of insulin +catecholamines on liver glucose output
-magnitude of ongoing absorption

11

what does carbs during exercise do

maintains blood glycogen + high levels of carb ox
-glycogen sparing
-promotes glycogen synthesis during ex

12

exogenous carb oxidation- amount of carbs should be eaten, type of carbs that oxidizes at higher rate
and how exercise intensity affects it

amount- consume 70g/h for optimum delivery

type- glucose oxidazes at higher rates then fructose/galactose

exercise intensity- high intensity= more dependence on carbs (more muscle glycogenolysis+ plasma glucose oxidation)

13

limits to exogenous carb ox

gastric emptying
digestion of carbs/intestinal absorption
glucose uptake

14

rate of glycogen synthesis after exercise depends on

-availability of glucose
-transcription of glucose into cell
activities of enzymes

15

name of active/inactive glycogen synthase

I = active
D= inactive

16

rapid phase of glycogen synthesis post ex. ( what is glycogen synthase doing + other enzymes needed)

when muscle glycogen low= more I form
glucose only formed if substrate (UDP-glucose) available
after ex. abundance of GLUT-4 facilitates uptake of glucose

17

what happens during slow phase of glycogen synthesis after ex.

dependent on circulating insulin which increases GLUT 4 which increases glucose transport to muscle