Using nutrition and hydration to advantage Flashcards
(17 cards)
What is the body’s preferred fuel for exercise?
Carbohydrates (CHO).
Where are carbohydrates stored in the body?
In the muscles and liver as glycogen.
How long can glycogen stores typically fuel exercise?
Approximately two hours of moderate to high-intensity activity.
Can carbohydrates be used in both aerobic and anaerobic energy production?
Yes — anaerobically for rapid ATP and aerobically for slower ATP.
How does the energy production rate of carbohydrates compare to fats?
Carbohydrates produce ATP at a faster rate than fats.
What happens when exercise lasts longer than 90 minutes?
There’s a risk of switching from carbohydrates to fats as the primary fuel source.
What is the effect of switching from CHO to fats on performance?
Slower ATP production and reduced exercise intensity.
Why does performance slow down when fats become the main fuel?
Fats provide ATP at a slower rate than carbohydrates.
How does consuming carbohydrates during endurance events help performance?
It helps delay fatigue by maintaining blood glucose levels and sparing muscle glycogen.
Why is sparing muscle glycogen beneficial during long events?
It delays the switch to fats, helping maintain a faster rate of ATP production.
Why is it beneficial to consume carbohydrates within 30 minutes after exercise?
Muscles are more insulin-sensitive, allowing faster glucose uptake and glycogen resynthesis.
How do high GI carbohydrates help post-exercise recovery?
They stimulate insulin release, which speeds up glycogen uptake and storage.
Why is it important to start exercise fully hydrated?
To maintain performance and thermoregulation during activity.
What are some risks of overhydration before an event?
Weight gain, stomach upset, and increased urination.
Why is protein important after exercise, even for non-strength athletes?
It helps with muscle repair, recovery, glycogen resynthesis, and immune function.
What are five key functions of protein in recovery?
1) Muscle repair/building, 2) Glycogen resynthesis, 3) Immune support, 4) Nerve impulse transmission, 5) Prevents sports anemia by aiding in the production of haemoglobin, myoglobin, and enzymes
Why should protein be consumed as soon as possible after exercise?
To maximise muscle regrowth and repair during the period of peak anabolic sensitivity.
