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Increasing serum fructose levels
1%
37/4492
Maximizing stored muscle glycogen for endurance after 90 minutes of exercise
64%
2862/4492
Diuresis
0%
12/4492
Decreasing serum glucose levels
Maximizing stored liver glycogen for endurance after 60 minutes of exercise
34%
1540/4492
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Carbohydrate loading is a strategy that involves changes to training and nutrition which can maximize muscle glycogen stores prior to endurance exercise lasting longer than 90 minutes. There continues to be varying scientific opinions as to whether athletes should eat low vs. high glycemic index foods, and how this will affect the amount that the serum glucose levels rise. Fructose is able to be converted to glycogen in the liver but not muscle, therefore high-fructose containing foods are suboptimal. This practice is recommended for athletes participating in events that are longer than 90 minutes (after the bodies normal supply of glycogen is depleted). Coyle et al. analyzed 10 trained cyclists who performed two bicycle ergometer exercise tests 1 wk apart. They found that blood glucose concentration was 20-40% higher during the exercise after carbohydrate ingestion than during the exercise without carbohydrate feeding. The exercise-induced decrease in plasma insulin was prevented by carbohydrate feeding. Ultimately, fatigue was postponed by carbohydrate feeding during exercise in seven out of the ten subjects. Costill et al. examined the effect of carbohydrates on muscle glycogen resynthesis in trained runners and found that muscle glycogen levels could be normalized with the proper use of carbohydrates after strenuous activity. Sherman et al. used muscle biopsies to determine the effects of moderate- or high-carbohydrate diets on muscle glycogen and performance in runners and cyclists over 7 consecutive days of training. They found that a high carbohydrate diet restored muscle glycogen to more normal levels than a moderate carbohydrate diet but did not find any difference in the effect on performance. Illustration A is a graph depicting the typical carbohydrate depletion/loading regimen that endurance athletes utilize to maximize muscle glycogen stores prior to endurance exercise. This typically involves a hard workout followed by three days of a low-carb diet, another hard workout, and another three days of a high-carb diet. Incorrect Answers: Answer 1, 3, 4 & 5: None of these mechanisms describe the manner in which carbohydrate loading helps endurance athletes.
2.3
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