| A | B |
|---|
| Carbohydrate recommendation for active individuals | 5-12g/kg BM |
| Carbohydrate recommendation for sedentary individuals | 2g/kg BM |
| Glycogen stored in the liver | 80-110g |
| Glycogen stored in the muscle | 300-800g |
| Addition of protein is vital post exercise | False |
| Fuel from outside of the body | Exogenous |
| Fuel from inside of the body | Endogenous |
| Delaying carbohydrate consumation 2 hours after exercise... | only restores 45% of glycogen |
| Exogenous carbohydrate absorption is limited to... | 60g/hour |
| Ideal CHO-E concentration | 6% |
| Define: synthesis | Building |
| Enzyme that speeds up glycogen production | Glycogen Synthase |
| Glucose + Glucose | Maltose |
| The 2 hour open window = | Rapid phase |
| Average carbohydrate consumption in Africa | 80% |
| Average carbohydrate consumption in the western world | 40-50% |
| Water in the muscles (%) | 75% |
| Resynthesises glycogen more slowly than other monosaccharides | Fructose |
| Increased insulin sensitivity is | the increased ability to convert glucose into glycogen |
| Post exercise carbohydrate recommendation | 1.2-1.4g/kg BM |
