Carbs recommendations
What is the importance of carbs
To fuel performance
what is Adenosine Triphosphate (ATP)
molecule which provides energy for muscles fibers to contract.
CONSUMING CARBOHYDRATES WILL…
Maintain high rates of carbohydrate oxidation, Reduce ratings of perceived exertion, Increase endurance capacity
name 3 fuel sources
carbs, fats, protein
what is Lipogenesis
process of converting excess glucose into triglycerides (fat)
Describe glycogen?
A starch, a major energy source, helps maintain blood glucose
BYPRODUCTS OF METABOLISM
Anaerobic glycolysis, Lactate, Aerobic Metabolism, and Co2.
what are simple carbs
monosaccharide, and disaccharides
examples of micro nutrients
iron,vitamins
When is anaerobic glycolysis mainly used during exercise?
It is used during short-duration, high-intensity activities when the body needs energy quickly.
carbs are essential for
maintaining short energy, glycogen stores, To maintain blood glucose for attention & decision making
what systems are used in rest to work transitions
PCR+ anaerobic glycolysis
what are complex carbs
polysaccharide/glucose polymers
what does caffeine do for the body
Caffeine provides “energy” primarily by acting on the nervous system and binds to receptors in the brain to alter the release of neurotransmitters.
How much ATP is produced from glucose and glycogen in anaerobic glycolysis?
Glucose produces 2 ATP, and glycogen produces 3 ATP
DAILY CHO INTAKE TEAM SPORTS
Usually 5-7 g/kg per day
Why does EPOC occur?
Resynthesize PC, Replace O2 in muscle & blood, Elevated body temperature, Convert lactic acid to glucose
examples of monosaccharides
glucose, fructose, galactose
what are some fuel sources myths
Nuts are an excellent source of quick energy, All types of carbohydrate should be avoided, B-vitamin supplements will provide a quick boost of energy before a workout
How can athletes improve their muscle’s ability to handle H+ during high-intensity exercise?
Through high-intensity interval training, bicarbonate loading, and creatine use, which all improve muscle buffering capacity.
DAILY CHO INTAKE STRENGTH TRAINING
4-7 g/kg per day
what is Incremental exercise
gradually increasing
exercise intensity over time
what is Maltodextrin
Group of glucose polymers, Produced from potato or corn starch, Same oxidation rate as glucose and sucrose
what is glycogenesis
process of converting glucose into glycogen
What molecule is glucose or glycogen first converted into during anaerobic glycolysis?
It is converted into glucose-6-phosphate.