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SN - Carb 2

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bethdrysdale94's version from 2017-03-28 13:42

Section 1

Question Answer
at the end of a marathon, what was associated with fatigue and inability to concentrate?low blood glucose
high carb (83%) vs high fat diet (94%) exercise timesCHO: 210 mins, Fat: 88 mins
sources of body carbsplasma GLU, liver glycogen, muscle glycogen (total 2000kcal (8400kj))
sources of body fatplasma: FFA, TAG, muscle TAG, adipose tissue (106500 calories)
when should you eat to increase glycogen stores?general diet; 2-4hrs prior, 1hr prior, and post-exercise recovery
Best type of diet for longer exercise capacity and glycogen muscle content?High CHO diet compared to mixed diet and low CHO diet.
High CHO vs Low CHO, daily training bouts of 2hrs and muscle glycogenhigh CHO diet replenished to very near pre-training level, low CHO did not and muscle glycogen continuously depleted with only a little replenishment
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Section 2

Question Answer
exercised vs rested leg, muscle glycogen contentas number of days after exercise increase, mmol/kgww increased drastically in the exercised leg, only a little bit in rested leg
CHO loading, 1 day protocol?? males, 3 days inactivity, low vs high CHO dietafter 1 day, went from 6g/kg to 10g/kg glycogen storage, after 24 hr, stayed at around 10g/kg after 48hr
VO2 max until exhaustion, normal (43% carbs) low (3% carbs) or high (84%)exercise time; normal = 4.9, low = 3.3, high = 6.7
high vs low carb for three days before a match, distance coveredmuscle glycogen; high = 15 to 1, low = 7 to 0.5. distance; high = 12km, low = 9.7, %distance covered; high = 27%walk, 24%sprint. low = 50% walk, 15%sprint
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Section 3

Question Answer
Burke et al recommendations, low intensity or skills3-5g/kg/d
Burke et al recommendations, moderate 1hr per day exercise5-7g/kg/d
Burke et al recommendations, high endurance program, 1-3hours of moderate-high intensity6-10g/kg/d
Burke et al recommendations, very high, 4-5hr moderate-high intensity/day8-12g/kg/d
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Section 4

Question Answer
Burke et al well trained athletes, high CHO improvementswimmers in training (not competition), runners 5 day duration (improve economy), runners 11 day duration, collegiate rowers
Burke et al well trained athletes, high CHO NO improvementswimmers competition outcome, swimmers overall, runners at 7 day duration, cyclists and dualathletes
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Section 5

Question Answer
What does ingestion of glucose prior to exercise do to blood glucose levels at start?decreases, drink at 45 mins before exercise at low, med and high glucose all had similar results, decreased blood glucose which rose to meet placebo
what are the aims of recovery drinks post exercise?muscle & live glycogen stores are restored, timing depends on when resynthesis is required.
how long can it take to replace muscle glycogen?2 days (around 46-48 hours)
immediate vs delayed (2h) glucose post training, which stored more?immediate caused a rate 4x as much as the rate of delayed in muscle resynthesis. after 2-4 hours, the rate was the same. but overall immediate caused quicker resynthesis
what happens when carb intake increases, to glycogen synthesis rate?increase in rate up until 1g/kg/h, then there is a plateau in rate
over 24hrs, what happens as carb intake increases, to glycogen storage?increase from basically 0 at 2g/kg daily intake, to around 10g/kg/d where storage plateaus at around 90-100mmol/kg of muscle in 24hrs
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Section 6

Question Answer
Carb, vs carb and pro, vs carb and carb - muscle glycogen synthesiscarb and carb was best, carb and pro was better than carb (released most insulin)
Post exercise recovery Burke et al guidelines1-1.2g/kg/h for 2-4 hours post exercise CHO (1.2-1.4 6% sports drink, 84-101g jelly sweets, 140-168g white bread, etc)
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