Egrogenic Aids - Pre, Intra And Post Exercise Nutrition Flashcards Preview

A-Level PE Anatomy And Physiology > Egrogenic Aids - Pre, Intra And Post Exercise Nutrition > Flashcards

Flashcards in Egrogenic Aids - Pre, Intra And Post Exercise Nutrition Deck (17)
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1

For events lasting more than 60 minutes, how much carbohydrates should you consume first

1-4g/kg

2

When should low GI carbs be consumed

1-6 hours before event

3

When should high GI foods be consumed

1-2 hours pre event

4

Name 3 reasons for pre-exercise nutrition

1. Prevent glycogen depletion
2. Top up muscle and liver glycogen stores
3. Mentain blood glucose levels

5

What should you consume during exercise

High GI carbohydrates

6

How much carbs should you consume for exercise lasting: <45 mins, 45-75 mins, >60 mins

1. <45 mins = none required
2. 45-75 mins = small amounts maybe in fluid form
3. >60 mins = 30-60g per hour

7

Name 3 reasons for intra-workout nutrition

1. Mentain carbohydrate availability
2. Mentain blood glucose levels
3. Prevent glycogen depletion

8

On training days, how much carbs should you consume for exercise at moderate intensity up to one hour

5-7g/kg body mass

9

On training days, how many carbs should you consume for high intensity exercise up to 3 hours

6-10g/kg body mass

10

Post event, how much and how often should carbs be consumed

1g/kg body mass per hour

11

In a post workout meal, what should be included as well as carbs

Protein and other nutrients

12

When should post event food be consumer (2 things)

1. Within 2 hours when body is most susceptible to glycogen synthesis
2. The ideal time is 30 minutes post exercise in the metabolic window

13

Name 2 reasons for post workout nutrition

1. Replenish glycogen stores
2. Including protein produces a higher rate of glycogen synthase than carbs alone

14

Define glycemic index

The ranking of foods based on their effect on blood glucose levels

15

Define glycogen synthase

The enzyme that is responsible for converting glucose in the blood to store as glycogen in the muscles and the liver

16

Define what the metabolic window is

The metabolic window is the 30 minutes post exercise when the nutrients are used to replenish lost nutrients rather than use them

17

Name the risk with pre-exercise nutrition

If too many carbs are consumed within 1 hour before exercise it can cause discomfort and rebound hypoglycaemia where blood glucose levels drop suddenly causing dizziness

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