Card Set Information
What does the use of glycogen during exercise depend on?
the exercise intensity and time
Do higher intensities use more glycogen or less?
what are the 4 hormones that increase with exercise?
What does Cortisol do?
what does norepinephrine do? (2)
stimulates breakdown of stored fat and glucose for energy
what does epinephrine do?
promotes glycogenolysis in the muscle and liver
When is glucagon released?
in response to low blood glucose
What does glucagon do to 2 hormones?
it causes gluconeogenesis and glycogenolysis to increase blood glucose
Why is insulin decreased with exercise?
body needs glucose to be released not stored
Carb intake) For individuals who exercise an hr a day, How many g/kg BW/day should they eat?
5 grams/kg BW/day
CArb intake) FOr individuals who exercise >90 min/day, how many g/kg bw/day should they eat if they are males?
CArb intake) For a female who exercises >90 min/day, how many g/kg BW/day should they eat?
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
carbohydrate feeding before exercise) How many g/kg of carbs should they take during this pahse?
carbohydrate feeding before exercise) how many hrs prior to the event should the meal be eaten?
1-4 hrs prior to event
carbohydrate feeding before exercise)Meal description in this phase (3)
-moderate in protein
-low in fat and fiber
carbohydrate feeding during exercise) what do exercising muscles rely on to carry them through late in the exercise?
carbohydrate feeding during exercise) what 2 things does this phase help with?
-helps prevent hypoglycemia
-helps prevent breakdown of body protein
carbohydrate feeding during exercise) when should this phase occur?
30 minutes prior to onset of fatigue
carbohydrate feeding during exercise) late in exercise, how many grams of carbs should be consumed per hour?
*.5-1 gram per minute every 20 mins
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
carbohydrate feeding during exercise) is there a significant difference if they consumed liquid or solid?
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
When exercised perform at 60-80% VO2 max, how long would it take for glycogen to deplete?
can occur after 2-3 hours
When exercised performed at 90-130 VO2 max, how long would it take for glycogen to deplete?
Which is the only substrate that the body can use to replace glycogen stores?
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
carbohydrate intake after exercise) what 3 carbohydrates replace glycogen the best?
Does research show that glycogen levels affect performance?
yes, a high carb diet will yield improve performance during intense exercise than a moderate diet
Does the addition of protein and fat enhance glycogen storage?
carbohydrate intake after exercise) Which replaces glycogen stores better? high glycemic or low glycemic foods
High glycemic foods
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
carbohydrate intake after exercise) For athletes that train >90 min/day, How many g/kg of carbs should be consumed immediately after workout?
carbohydrate intake after exercise) For people that train <90 minutes/day, how many g/kg of carbs should be consumed immediately after workout?