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HUNT 245 > Lecture 6 - Carbohydrates > Flashcards

Lecture 6 - Carbohydrates Flashcards

(55 cards)

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1
Q

carbohydrate can be broken down to release energy to phosphorylate …

A

phosphorylate ADP and from ATP

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2
Q

products of anaerobic glycolysis

A

lactate and H+

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3
Q

aerobic metabolism allows for a continuous supply of ATP as long as …

A

O2 available

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4
Q

3 phases of aerobic metabolism

A
  1. preparation
  2. krebs cycle
  3. electron transport chain
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5
Q

carbohydrate digestion in the mouth

A

salivary a-amylase hydrolyses dietary starch

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6
Q

carbohydrate digestion in the stomach

A

the acidity of the stomach temporarily inhibits a-amylase and stops carbohydrate digestion

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7
Q

carbohydrate digestion in the small intestine (bicarbonate secretion)

A

bicarbonate secretion from the pancreas neutralises the stomach contents and pancreatic α-amylase continues to digest starch

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8
Q

carbohydrate digestion in the small intestine (disaccharide enzymes)

A

Several disaccharidase enzymes breakdown disaccharides in the brush border of the small intestine producing monosaccharides (glucose, fructose etc

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9
Q

glucose is absorbed in the small intestine via

A

via a sodium glucose transporter (SGLT-1)

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10
Q

fructose is absorbed in the small intestine by a different transporter to glucose, what is this

A

GLUT5

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11
Q

GLU and FRU are transported across the basolateral membrane via the transport of

A

GLUT-2

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12
Q

GLU & FRU are transported to the … where what is removed from the circulation

A

liver

where fructose is removed from the circulation

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13
Q

3 steps in glycogenesis

A
  1. CHO ingestion stimulates the release of insulin from the pancreas
  2. insulin stimulates GLUT4 translocation to muscle membrane
  3. glucose-6-phosphate stimulates the production of glycogen
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14
Q

carbohydrate stores within the body can be effected by…

A

fasting, exercise and diet

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15
Q

what is the CHO recommendation for extreme exercise programmes (>4-5hr)

A

8-12g/kg/d

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16
Q

why do many athletes not meet their needs of carbohydrates

A
  • not hungry (pre and post event this can be common)
  • limited knowledge
  • high protein diet / energy imbalance
  • overall energy intake
  • availability of foods
  • GI discomfort
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17
Q

when working with an athlete : understanding current behaviour is the first step in changing …

A

future behaviour

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18
Q

there is a big stigma around ..

A

carbohydrates

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19
Q

many adolescent athletes think what about carbohydrates

A

that they will make them fat or gain weight

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20
Q

what happens when there are insufficient CHO ingested

A

progressively decrease in muscle glycogen with a low carbohydrate diet

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21
Q

High pre-exercise muscle and liver glycogen concentrations are

A

believed to be essential for optimal performance.

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22
Q

An individualized nutritional strategy should be developed that aims to deliver carbohydrate to the working muscle at a rate that is

A

dependent on the absolute exercise intensity as well as the duration of the event.

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23
Q

pre competition (1-3 days before the event) what is a common nutrition strategy used

Study These Flashcards
A

carbohydrate loading

24
Q

carbohydrate loading leads to super concentrated …

Study These Flashcards
A

muscle glycogen levels

25
why can females be put off carbohydrate loading
Glycogen storage is associated with weight gain as a result of water retention and this can put off some female athletes
26
the day before race day many athletes avoid what rich foods
fibre rich foods
27
pre race you want the meal to ideally be .. and why is this different to a meal you would normally recommend
high carb, low fibre, limited protein
28
considerations that must be account for the pre event meal
- time of the day - how long the event is - are there carbs available at the event - home or away - climate conditions
29
what are the aims of pre exercise fuelling
- prevent muscle and liver glycogen depletion - prevent hypoglycaemia - prevent gastrointestinal problems - limit dehydration to ~<2% of body mass loss - prevent hypoantraemia
30
"increasing endogenous and exogenous CHO availability improves ......"
exercise capacity and performance
31
how to train the gut with carbohydrate intakes
gradually increase intakes, start slow
32
why is oestrogen important
- important for muscle mass - inhibits bone resorption
33
what is progesterone important for
- increases muscle protein synthesis rates - stimulates osteoblasts
34
oestrogen may increase free fatty acids availability during exercise and may ....
promote lipid oxidation
35
progesterone may limit....
fat oxidation
36
what happens to fat and carbohydrate oxidation throughout the menstrual cycle
changes throughout the cycle
37
hormonal birth control causes elevated plasma what and what does this increase the reliance on during endurance exercise
elevated plasma oestrogen concentrations increase the reliance on fat as an energy source during endurance exercise
38
on loading days in carbohydrate loading you should aim for what % carbohydrate / meal
>80% carbohydrate / meal
39
glycogen loading is recommended is your race is longer than ....
longer than 90 mins
40
glycogen loading can increase general cycling performance by how much
increase by 20%
41
glycogen loading can increase time trial performance by how much
increase by 2-3%
42
what is the CHO recommendation for very light training (g/kg/d)
3 - 5 g/kg/d
43
what is the CHO recommendation for moderate duration / low intensity training (~1hr/d) (g/kg/d)
5 - 7 g/kg/d
44
what is the CHO recommendation for moderate to heavy endurance training (1-3hr/d) (g/kg/d)
6-10 g/kg/d
45
how many ATP are produced via anaerobic metabolism of glucose
2 ATP
46
how many ATP are produced via anaerobic metabolism of glycogen
3 ATP
47
how man ATP are supplied via aerobic metabolism
30-32 ATP
48
where does aerobic metabolism occur
mitochondria
49
anaerobic glycolysis causes pH to
decrease
50
what is the average carbohydrate stores in the muscle and liver
~350g in muscle ~100g in liver
51
carbohydrate loading results in
weight gain
52
The total carbohydrate store for an 80kg male is approximately
450-500g
53
American College of Sports Medicine suggest how much carbohydrate is adequate to sustain muscle glycogen stores during training and competition
500-600g
54
Fatigue during prolonged exercise is often associated ..... (Jeukendrup, 2004)
.... with muscle glycogen depletion and reduced blood glucose concentrations
55
there was a systematic review on carbohydrate supplementation on exercise performance or capacity or varying durations, how many showed statistically significant performance benefits
82%

HUNT 245 (13 decks)

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