wk3 Flashcards
(21 cards)
what are the dietary carbs
- Amylose (straight line )starch (poly)
- Amylopectin (branched) starch (poly)
- Lactose (di)
- Maltose (di)
- Sucrose (di)
- Galactose
- Glucose
- Fructose
what do fast and slow carbs refer to
refer to how quick they are able to be broken down
what is the recommended carb intake during exercise
1g/min worth of exercise
what is the only case where you should ingest heavy amounts of glycogen
if the exercise we are going to undertake is more then 2hr long
why shouldnt you ingest more than 60g/hr,, 1g/min of carbs during exercise
would lead to GI distress
what is the benefit of carb feeding
45mins before exercise, feeding will lead to improved capacity and performance
what is the process of glucose travel
stomach -> liver -> blood -> muscle
what are the metabolic benefits of carb feeding during exercise
- Maintains plasma glucose
- Sustains high rate of carb oxidation
- Spares liver glycogen
- May spare muscle glycogen, not lots of evidence
why doesnt more glyc mean more storage
limited transfer protiens so can only absorb a certain amount
what is special about glucose and fructose
if consumed together there is more chance of absorption
glucose = sglt1
fructose = glut5
what are the different types of post exercise recovery
- Long term (8-24hrs) – adoption of general daily intake of CHO should ensure repletion on day-to-day basis
- Short term (0-8hrs) – more specific strategies to help ensure rapid glycogen repletion
why do you absorb more glycogen straight after exercise
there is more glut4 transporters
what is a rate limiting factor of glycogen synthesis
glycogen synthase - adds glucose molecules on top of each other
branching enzymes
what will increase glyocgen resynthesis if present
if insulin is present
what will inhibit resynthesis
Muscle contraction will inhibit the process of glycogen synthesis to ensure energy production, release of NO, Ca2+ and adenosine will cause this
what is the recommended amount of carb intake after exercise
1.2g-1.6/kg bw for the first 4 hours after
what is the glycaemic index
Different foods will have a different effect on muscle glycogen synthase rates
what is the benefit of low carb ingestion with protein
With low carb ingestion rate, there will be benefit of protein co-ingestion in terms of muscle glycogen synthase. If you are already consuming high amounts of carbs then it will have a little effect.
what is optimal intake of carbs after exercise
high carb intake every 30 mins for 4hrs, 1.2g/kg/hr and moderate-high glycaemic index CHO.
whats the best solution for glyc uptake
Fructose-glucose mix will have a higher synthesis rate on liver glycogen, however will not be more suited for muscle glycogen resynthesis than regular glucose
why is glucose and protein intake good
protein stimulates more insulin response when carb levels are sub-optimal so more is absorbed
