Carbohydrates and Exercise Performance

Questions and Answers

Which type of carbohydrate consists of long chains of monosaccharide units?

Oligosaccharides

Polysaccharides (correct)

Monosaccharides

Disaccharides

What is the main role of carbohydrates during high-intensity exercise?

Facilitating muscle contraction

Providing structural support

Regulating body temperature

Acting as the major muscle fuel source (correct)

Which of the following is considered a healthy source of carbohydrates?

Candy bars

Processed snacks

Sugary drinks

Whole grain cereals (correct)

In which type of exercise is carbohydrates the dominant energy source?

High-intensity sports Signup and view all the answers

What is the recommended glycemic index (GI) for pre-race carbohydrate intake?

Low to moderate GI Signup and view all the answers

What is the recommended carbohydrate intake for a 150-lb athlete after light to moderate training?

680–816 g per day Signup and view all the answers

Which carbohydrate type consists of two monosaccharides?

Disaccharides Signup and view all the answers

Which food item contributes the highest amount of carbohydrates from the sample intake provided?

16 oz cranberry juice Signup and view all the answers

What is the primary purpose of sports drinks for endurance exercise?

Maintain blood glucose levels Signup and view all the answers

What outcome can decreased glycogen levels have on performance?

No effect on performance time but increased fatigue perception Signup and view all the answers

What technique is used by athletes to increase muscle glycogen stores?

Depletion/repletion Signup and view all the answers

How many grams of carbohydrates does 1 cup of blueberries provide?

21 grams Signup and view all the answers

What are the recommended carbohydrate needs per pound for an athlete engaged in intense training?

4.5–5.5 g per lb Signup and view all the answers

What percentage of daily energy intake from carbohydrates is recommended for an athlete's diet?

More than 60% Signup and view all the answers

What is the recommended carbohydrate intake for athletes per kg of body weight during training?

5-10 g/kg Signup and view all the answers

How many grams of carbohydrates should an athlete consume before a tennis match during regular training?

5-7 g/kg Signup and view all the answers

What is the recommended carbohydrate intake immediately after exercise?

1.5 g/kg Signup and view all the answers

What is a common carbohydrate drink recommended during exercise?

Glucose polymer drink Signup and view all the answers

During a tennis match, athletes should aim to consume how many grams of carbohydrates per hour?

30-60 g Signup and view all the answers

What type of carbs should athletes consume 60-30 minutes before exercise to avoid rebound hypoglycemia?

Low glycemic index carbohydrates Signup and view all the answers

How much carbohydrate intake is suggested during exercise lasting over 45 minutes?

1.2 g per minute Signup and view all the answers

What is the primary goal of carbohydrate loading in athletes?

Boost muscle glycogen stores for endurance events Signup and view all the answers

What is a common approach during the 3-4 days leading up to an endurance event?

Taper exercise while increasing carbohydrate intake Signup and view all the answers

How much can muscle glycogen potentially increase through carbohydrate loading?

30-50% Signup and view all the answers

What is the potential downside of carbohydrate loading for certain sports?

Increased body mass due to water retention Signup and view all the answers

What carbohydrate intake is recommended for a 150-lb athlete during the 1-2 days prior to their event?

4.5–5.5 g per lb of body weight Signup and view all the answers

In the modified moderate approach to carbohydrate loading, what is a typical increase in carbohydrate percentage in the diet?

50-60% to 70-75% Signup and view all the answers

What is the recommended carbohydrate regimen for the 3-4 days prior to a long endurance event for a 150-lb athlete?

540–825 g carbs per day Signup and view all the answers

What effect does carbohydrate loading have on endurance performance?

It increases endurance by about 20% Signup and view all the answers

What is the main goal of carbohydrate intake after exercise?

To replenish muscle glycogen Signup and view all the answers

How much carbohydrate should an average 70 kg endurance athlete consume per day?

560 grams Signup and view all the answers

What is the effect of delaying carbohydrate consumption after exercise for two hours?

Muscle glycogen is 45% lower Signup and view all the answers

Which type of carbohydrate is recommended for refueling during intense training lasting longer than 2–3 hours?

2:1 blend of glucose and fructose Signup and view all the answers

What is the recommended rate of carbohydrate ingestion during exercise lasting 1–2 hours?

30-60 g per hour Signup and view all the answers

How soon after finishing exercise should an athlete consume carbohydrates to speed up glycogen restoration?

Within 30 minutes Signup and view all the answers

What percentage of macronutrients should carbohydrates make up in a training or race day diet?

55-70% Signup and view all the answers

Which nutrient combination is suggested for optimal carbohydrate storage?

High GI carbohydrates with protein Signup and view all the answers

What is the recommended carbohydrate consumption for a 150-lb (68-kg) athlete immediately after exercise?

75 g CHO Signup and view all the answers

What role does carbohydrate play during exercise?

Acts as the primary muscle fuel Signup and view all the answers

Study Notes

Carbohydrates Overview

Carbohydrates are categorized into simple (monosaccharides and disaccharides) and complex forms (oligosaccharides and polysaccharides).
Simple carbohydrates include glucose, fructose, and galactose; complex carbohydrates include starch, glycogen, and dietary fiber.

Sources of Carbohydrates

Healthy carb sources: whole grains, fruits, vegetables, legumes.
Major fuel source for high-intensity exercise; important for optimal athletic performance.

Glycemic Index (GI)

GI ranks foods based on their blood glucose response; high GI foods evoke significant glucose spikes, while low/moderate GI foods produce smaller increases.
High GI examples: carrots, corn flakes; low/moderate GI examples: yogurt, beans.

Carbohydrate Recommendations for Athletes

Carb intake should be 45-60% of daily energy for adults, >60% for athletes.
Daily recommended intake: 5-10 g of carbohydrates per kg of body weight for athletes.

Carbohydrate Loading

Key technique for endurance athletes, increases muscle glycogen stores by 20-50%.
Involves 3 days of high-carb diet before an event, with or without exercise tapering.

Carbohydrate Intake Before Exercise

Consume 3-5 hours before to replenish liver glycogen, and 60-30 minutes prior to top off liver glycogen.
Low GI carbs are preferable right before exercise to avoid hypoglycemia.

Carbohydrate Intake During Exercise

Essential for activities over 45 minutes; recommended intake is 30-60 g per hour.
Sports drinks should contain 4-8% carbohydrates for effective energy delivery.

Carbohydrate Intake After Exercise

Aim to consume carbohydrates within 30 minutes post-exercise to restore glycogen stores.
Recommended intake: 0.5 g of CHO per lb of body weight post-exercise, repeated within 2 hours.

Factors Affecting Glycogen Synthesis

Timing is crucial; delaying carb intake results in lower glycogen restoration.
Higher GI carbohydrates promote faster glycogen storage.

Recovery Nutrition

Post-exercise nutrition should include carbohydrates for glycogen restoration, protein for muscle repair, and fluids for rehydration.
Continued carb intake post-workout is vital for athletes training or competing again within 24 hours.

Carbohydrate Snacks

Provide easy access to carbs: examples include sports bars, fruit, juice, and sandwiches.
For a 70 kg endurance athlete, a carb intake of approximately 560 g daily is recommended.

Carbohydrate Refueling Recommendations

Long-duration exercise (>2-3 hours) should include a blend of glucose and fructose to enhance performance and energy delivery.
Maintaining blood glucose levels mitigates fatigue during endurance activities.

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Description

This quiz covers the essential types and sources of carbohydrates, their role in energy systems during exercise, and dietary recommendations to optimize performance. Learn about simple and complex carbohydrates, along with information on ergogenic aids. Enhance your understanding of how carbohydrates impact exercise effectiveness.