week 3

• carbohydrate feeding during exercise can help overall performance
• carbohydrate feeding before an event has a beneficial effect on performance
• there is two types of carbohydrates: fast and slow and it refers to show readily the energy is available
• Carbohydrate feeding during exercise that is about 45 min or longer can help to improve endurance capacity and performance 
• Carbohydrate feeding may also benefit other aspects of sports performance like motor skills during prolonged sports event (concentration, reduced mistakes)
• Carbohydrate feeding during exercise

  • Maintains plasma glucose concentration
  • Helps to sustain high rates of carbohydrate oxidation
  • Spares liver glycogen
  • May spare muscle glycogen (although not often observed)
• Metabolic effects (benefits) of carbohydrate feeding during exercise
• Carbohydrate feeding during exercise can enhance performance during prolonged (continuous or intermittent) activity
• Recommendations for carbohydrate intake are typically scaled to exercise duration, and to some degree intensity
• For exercise lasting >60-90 min, the benefits are related to the metabolic effects of providing ‘fuel’ to the body
• To achieve the high ingestion rates (up to 90 g/h) recommended for sustained intense exercise of >2.5-3h, multiple transportable carbohydrates are needed
• When carbohydrates is given straight after exercise, then the muscle glycogen is restored very quickly 
• there is different stages of glycogen re-synthesis
• Carbs straight after exercise has a greater carbs repletion
• Carbohydrate type and short-term exercise recovery 

  • The replenishment of glycogen stores can be accelerated when fructose is co-ingested alongside glucose-based carbohydrates 

   

  • Fructose co-ingested with glucose in recovery from exercise can also enhance subsequent time-to-fatigue 

   
• When recovery duration is short (<8 hours), specific strategies can be used to maximise muscle glycogen synthesis
• Early and frequent feeding of moderate to high glycaemic index carbohydrates at 1.2 g/kg/h for first 4 hours (before resuming normal diet) 
• Carbohydrate types with different metabolic fates (liver or muscle) may optimise recovery of whole-body carbohydrate  stores