Nutrition of CHO

Question 1

How many g of CHO are available to store in the body?

Answer 1

460g

Question 2

What the the equation for glycogen synthesis?

Answer 2

(Glucose)n + glucose + 2ATP > (glucose)n+1 + 2ADP + 2 Pi

Question 3

What the the equation for glycogen breakdown?

Answer 3

(Glucose)n + 3ADP + 3Pi > (glucose)n+1 + 2 lactate + 3ATP

Question 4

What the the overall equation for glycogen synthesis and breakdown?

Answer 4

Glucose + ADP + Pi > 2 lactate + ATP

Question 5

What are the prod of glycogen?

Answer 5

Used at a higher rate than muscle fat.
More ATP pre O2 than fat.
Supports energy generation in type 2 (few mitochondria).

Question 6

What are the cons of glycogen?

Answer 6

Limited storage (diet can influence)
Less energy dense than fat

Question 7

What 2 things can control glycogen metabolism and why?

Answer 7

Adrenaline turns glycogen breakdown on and glycogen synthesis off
Increase in Ca and AMP turns glycogen breakdown on

Question 8

Explain glycogen depletion

Answer 8

Happens when ATP resynthesise is limited and means exercise HAS to reduce and exercise depletes.
Can be local of central (brain).

Question 9

Explain CHO loading

Answer 9

Increasing CHO intake
Reducing training
Allows you to maintain pace for longer in endurance performance
BUT +2.6g water /1gCHO

Question 10

Explain CHO during exercise?

Answer 10

SGLT can only transport 60g CHO/h so ingest 30-90g/h.
During training the body can adapt to what will be needed.
<1h ingest a small amount
>2.5h multiple transportable types

Question 11

Explain the purpose of CHO post exercise

Answer 11

Glycogen synthesis is triggered by exercise stopping.
Glycogen replacement can take 24h but within the first 2h 50% replacement is reached. After this there is an exponential decrease in rate.