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efrain12
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What does the use of glycogen during exercise depend on?
the exercise intensity and time
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Do higher intensities use more glycogen or less?
more glycogen
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what are the 4 hormones that increase with exercise?
-cortisol
-norepinephrine
-epinephrine
-glucagon
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What does Cortisol do?
stimulates gluconeogenesis
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what does norepinephrine do? (2)
stimulates breakdown of stored fat and glucose for energy
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what does epinephrine do?
promotes glycogenolysis in the muscle and liver
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When is glucagon released?
in response to low blood glucose
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What does glucagon do to 2 hormones?
it causes gluconeogenesis and glycogenolysis to increase blood glucose
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Why is insulin decreased with exercise?
body needs glucose to be released not stored
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Carb intake) For individuals who exercise an hr a day, How many g/kg BW/day should they eat?
5 grams/kg BW/day
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CArb intake) FOr individuals who exercise >90 min/day, how many g/kg bw/day should they eat if they are males?
8-10
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CArb intake) For a female who exercises >90 min/day, how many g/kg BW/day should they eat?
6-8
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carbohydrate feeding before exercise) what are the 3 goals for this phase?
-promote additional glycogen synthesis
-supply the body with glucose for energy during exercise
-minimize fatigue during exercise
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carbohydrate feeding before exercise) How many g/kg of carbs should they take during this pahse?
1-4 g/kg
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carbohydrate feeding before exercise) how many hrs prior to the event should the meal be eaten?
1-4 hrs prior to event
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carbohydrate feeding before exercise)Meal description in this phase (3)
-moderate in protein
-low in fat and fiber
-moderate size
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carbohydrate feeding during exercise) what do exercising muscles rely on to carry them through late in the exercise?
blood glucose
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carbohydrate feeding during exercise) what 2 things does this phase help with?
-helps prevent hypoglycemia
-helps prevent breakdown of body protein
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carbohydrate feeding during exercise) when should this phase occur?
30 minutes prior to onset of fatigue
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carbohydrate feeding during exercise) late in exercise, how many grams of carbs should be consumed per hour?
- 30-60
- *.5-1 gram per minute every 20 mins
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carbohydrate feeding during exercise) which type of carbohydrate should be consumed? and why?
simple sugars bc they are absorbed rapidly from the gut and maintain BG levels during exercise
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carbohydrate feeding during exercise) is there a significant difference if they consumed liquid or solid?
no
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carbohydrate intake after exercise) what are 3 goals for this phase?
-replenish the body's glycogen stores
-provide energy & nutrients to repair and strengthen muscles that were damaged during previous exercise session
-rehydrate the body
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When exercised perform at 60-80% VO2 max, how long would it take for glycogen to deplete?
can occur after 2-3 hours
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When exercised performed at 90-130 VO2 max, how long would it take for glycogen to deplete?
15-60 minutes
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Which is the only substrate that the body can use to replace glycogen stores?
glucose
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carbohydrate intake after exercise) what are 3 factors that determine glycogen synthesis?
-degree of muscle depletion
-degree of insulin activation
-carbohydrate content of the post-exercise diet
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carbohydrate intake after exercise) what 3 carbohydrates replace glycogen the best?
-glucose
-sucrose
-maltodextrins
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Does research show that glycogen levels affect performance?
yes, a high carb diet will yield improve performance during intense exercise than a moderate diet
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Does the addition of protein and fat enhance glycogen storage?
no
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carbohydrate intake after exercise) Which replaces glycogen stores better? high glycemic or low glycemic foods
High glycemic foods
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carbohydrate intake after exercise) When are glycogen synthesis rates the highest? Therefore what should be done?
immediately after exercise therefore it is ideal to consume foods within 2 hours post exercise
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carbohydrate intake after exercise) For athletes that train >90 min/day, How many g/kg of carbs should be consumed immediately after workout?
1.5
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carbohydrate intake after exercise) For people that train <90 minutes/day, how many g/kg of carbs should be consumed immediately after workout?
1-1.2 g/kg
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