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Carbohydrates for Endurance Athletes in Competition Questionnaire (CEAC-Q)

 25 questions to optimise the way you fuel before, during and after your cycling. 

 

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Carbohydrate Metabolism and Utilisation

Section 1

Question 2 of 36

1. Which factor(s) influence how much carbohydrate our body uses during exercise?

(Select all that apply)
A

Exercise intensity

B

Exercise duration

C

Environmental factors (heat, weather, altitude)

D

Training status (how fit you are or how many years you have trained for)

E

Carbohydrate is never required

F

Unsure

Question 3 of 36

2. Which of the following carbohydrate related factors contribute to fatigue during exercise?

A

Low blood sugar levels

B

Low muscle glycogen stores

C

Low blood sugar AND low muscle glycogen stores

D

Carbohydrate does not impact fatigue

E

Unsure

Question 4 of 36

3. In a carbohydrate loaded state, carbohydrate is stored in the body as glycogen in the:

A

Muscle only

B

Liver only

C

Muscle (80%) and liver (20%)

D

Muscle (20%) and liver (80%)

E

Carbohydrate is not stored in the body

F

Unsure

Question 5 of 36

4. In a carbohydrate loaded state, total carbohydrate storage in the body as glycogen is approximately:

A

<200g

B

200 - 400g

C

400 - 600g

D

Carbohydrate is not stored in the body

E

Unsure

Question 6 of 36

5. Which source of glycogen is used to maintain normal blood sugar during exercise?

A

Muscle only

B

Liver only

C

Muscle and liver

D

Glycogen is never required or used

E

Unsure

Pre-event carbohydrate loading

Section 2. 

Question 8 of 36

6. Carbohydrate loading in the days before a competitive endurance event can increase endurance performance by:

A

Carbohydrate loading cannot increase endurance performance

B

Increasing maximal speed or power output during prolonged exercise

C

Delaying the onset of fatigue during the late stages of prolonged exercise

D

Unsure

Question 9 of 36

7. In relation to maximising muscle glycogen stores, carbohydrate loading is most effective in improving performance in competitive events lasting:

A

< 60 minutes

B

60 - 90 minutes

C

> 90 minutes

D

Carbohydrate loading is unnecessary

E

Unsure

Question 10 of 36

8. When carbohydrate loading before competition, the recommended range of carbohydrate intake per day is?

(assuming exercise activity the day before is minimal)

A

< 4 g per kilogram body mass

B

5 - 8 g per kilogram body mass

C

9 - 12 g per kilogram body mass

D

> 12 g per kilogram body mass

E

Carbohydrate loading is unnecessary

F

Unsure

Question 11 of 36

9. When NOT carbohydrate loading before competition, the recommended range of carbohydrate intake per day is?

A

< 4 g per kilogram body mass

B

5 - 8 g per kilogram body mass

C

9 - 12 g per kilogram body mass

D

> 12 g per kilogram body mass

E

Carbohydrate loading is unnecessary

F

Unsure

Question 12 of 36

10. To maximise muscle glycogen stores, carbohydrate loading is best followed for:

(in combination with a tapering of training loads) 

A

12 - 24 hours before a competition

B

24 - 48 hours before a competition

C

A week before a competition

D

Carbohydrate loading is unnecessary

E

Unsure

Before-competition carbohydrate meal

Section 3

Question 14 of 36

11. How much carbohydrate should a meal eaten before competition contain?

(in grams per kilogram body mass)

A

< 1 g per kg

B

1 - 4 g per kg

C

> 4 g per kg

D

Carbohydrate is never required

E

Unsure

Question 15 of 36

12. When is eating a meal rich in carbohydrate likely to improve performance?

A

Before competition lasting LESS than 60 minutes

B

Before competition lasting MORE than 60 minutes

C

Always

D

Never

E

Unsure

Question 16 of 36

13. What is the main aim of eating a meal rich in carbohydrate in the hours before competition?

A

Increase muscle glycogen stores

B

Increase liver glycogen stores

C

Increase muscle and liver glycogen stores

D

Carbohydrate is never required

E

Unsure

Question 17 of 36

14. A meal rich in carbohydrate should be eaten how many hours before competition?

(to optimise digestion)

A

< 1 hour before

B

1 - 4 hours before

C

> 4 hours before

D

Carbohydrate is never required

E

Unsure

Question 18 of 36

15. Which of the following statements is correct regarding carbohydrate intake and gastrointestinal distress:

A

Eating carbohydrate before competition always results in gastrointestinal distress

B

The gut can NOT be trained to tolerate carbohydrate before and during competition

C

The gut CAN be trained to tolerate more carbohydrate before and during competition

D

Carbohydrate is never required

E

Unsure

Carbohydrate during competition

Section 4

Question 20 of 36

16. Consuming carbohydrate during exercise can improve endurance performance by: 

(Select all that apply)
A

Maintaining blood sugar levels

B

Increasing the amount of free glucose available for contracting muscle

C

Reducing the energy cost of exercise

D

Stimulating the central nervous system

E

Eating carbohydrate is never required during exercise

F

Unsure

Question 21 of 36

17. Holding a small amount of a carbohydrate drink in the mouth for 10-15 seconds (eg mouth rinsing the drink) during competition lasting < 75 minutes

A

Can act as a stimulant and improve performance even if not swallowed

B

Only improves performance if swallowed

C

Has no effect on performance

D

Has a negative impact on performance

E

Carbohydrate is never required during exercise

F

Unsure

Question 22 of 36

18a (<1h) Eating approximately how much carbohydrate per hour is likely to optimise performance:

During a competition lasting LESS than 1 hour

A

None

B

Mouth rinse or <30g

C

30 - 60g

D

60 - 90g

E

> 90g

F

Carbohydrate is never required during exercise

G

Unsure

Question 23 of 36

18b (1 - 2.5 hours) Eating approximately how much carbohydrate per hour is likely to optimise performance during:

Competition lasting 1 - 2.5 hours

A

None

B

Mouth rinse or < 30g

C

30 - 60g

D

60 - 90g

E

>90g

F

Carbohydrate is never required during exercise

G

Unsure

Question 24 of 36

18c (>2.5h) Eating approximately how much carbohydrate per hour is likely to optimise performance during a competition lasting:

More than 2.5 hours

A

None

B

Mouth rinse or < 30g

C

30 - 60g

D

60 - 90g

E

> 90g

F

Carbohydrate is never required during exercise

G

Unsure

Question 25 of 36

19. If a sports drink or gel each containing 25g carbohydrate are consumed during exercise, would there be any difference in the amount of carbohydrate that is used by the body? 

A

Yes - the sports drink would allow your body to use more carbohydrate than the gel

B

Yes - the gel would allow your body to use more carbohydrate than the drink

C

No, there would be no difference

D

Carbohydrate is never required during exercise

E

Unsure

Question 26 of 36

20a What is the maximum amount of carbohydrate consumed during exercise that your body can absorb and use per hour? 

From a SINGLE SOURCE of carbohydrate (eg glucose, sucrose, fructose)

A

< 30 g per hour

B

30 - 60 g per hour

C

60 - 90 g per hour

D

> 90 g per hour

E

Carbohydrate is never required during exercise

F

Unsure

Question 27 of 36

20b. What is the maximum amount of carbohydrate consumed during exercise that your body can absorb and use per hour? 

From MULTIPLE SOURCES of carbohydrate (eg glucose + fructose)

A

< 30 g per hour

B

60 - 90 g per hour

C

30 - 60 g per hour

D

> 90 g per hour

E

Carbohydrate is never required during exercise

F

Unsure

Carbohydrate for post-competition recovery

Section 5

Question 29 of 36

21. After glycogen depleting exercise, muscle glycogen levels recover the fastest when carbohydrate is eaten:

 

A

Early after exercise within 0 - 4 hours

B

Late after exercise > 4 hours

C

It doesn't change

D

Unsure

Question 30 of 36

22. In the first four hours after glycogen depleting exercise, how much carbohydrate should you consume to maximise your recovery of muscle glycogen levels? 

 

A

< 0.5 g per kg body mass per hour

B

< 0.5 - 1.0 g per kg body mass per hour

C

1.0 - 1.2 g per kg body mass per hour

D

> 1.2 g per kg body mass per hour

E

Carbohydrate is never required

F

Unsure

Question 31 of 36

23. With optimal carbohydrate intake, how long would it take to fully restore muscle glycogen levels to a carbohydrate loaded state after glycogen depleting exercise

 

A

0 - 12 hours

B

12 - 24 hours

C

24 - 72 hours

D

Carbohydrate is never required

E

Unsure

Question 32 of 36

24. To maximise rapid recovery of muscle glycogen stores within a 4-8 hour period:

 

A

Moderate to high glycaemic index (GI) carbohydrates are superior to low GI

B

Low glycaemic index carbohydrates are superior to moderate to high GI

C

There is no difference between high or low glycaemic index carbohydrates

D

Carbohydrate is never required

E

Unsure

Question 33 of 36

25. Can eating protein, in addition to carbohydrate, help to maximise muscle glycogen recovery after exercise?

 

A

Only if the amount of carbohydrate is sub-optimal and a small amount of protein is eaten at the same time

B

Only if the amount of carbohydrate is very small and a large amount of protein is eaten at the same time

C

Eating protein together with carbohydrate has no additional benefit for restoring muscle glycogen

D

Carbohydrate is never required

E

Unsure

Ready to see your results?

Let us know a few more details to see your results! 

These details will help you compare your results to other athletes and see where you can improve your sports nutrition.

Question 35 of 36

Are you male or female?

A

Male

B

Female

Question 36 of 36

What is the your main sport(s) you compete or train in?

(Select all that apply)
A

Cycling

B

Triathlon

C

Running

D

Other

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