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Sports Nurtition > 1.2: Carbohydrates > Flashcards

1.2: Carbohydrates Flashcards

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Sports Trivia flashcards
1
Q

Ergogenic aid

A

any ingested or employed element used to improve performance (e.g., creatine for strength gains)

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2
Q

Dietary products used to supplement a nutrient deficiency in the diet (e.g., multi-mineral/vitamin pills)

A

Dietary Supplements

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3
Q

Nutrient and non-nutrient intakes are consumed by the mouth. Anything you eat.

A

Diet

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4
Q

all physiological processes that occur once food or drink enters the body to nourish all tissues

A

Nutrition

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5
Q

What are the 6 stages of Nutrition?

A
  1. Ingestion
  2. Digestion — (break down protein content.)
  3. Absorption — gets into the stream Portal circulation to the liver, and it
  4. Circulation — Blood gives it back to the body.
  5. Assimilation —amino acids turn into RNA and rewound into proteins
  6. Elimination — Secretion of waste
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6
Q

These don’t have calories but are still important for the body.
1. Water
2. Minerals
3. Vitamins

A

Non-Eneergy Yeilding Nutrients

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7
Q

Consumed in large quantities to meet bodily needs. (grams)
1. Carbs
2. Proteins
3. Fats
4. Water (need a lot)

A

Macronutrients

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8
Q

What are the benefits of Fiber?

A
  1. adds bulk (satiety fullness)
  2. Lowers Glycemic
  3. increases intestinal mobilization
  4. decreases circulating cholesterol & tryclerides
  5. Removes intestinal carcinogens
  6. Balances pH and microbiota
  7. Aids weight management and body composition goals
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9
Q

Why do we need carbs?

A

Carbs (glucose) —— For energy

Brain lives off glucose

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10
Q

What makes up a carb?

A

Carbon
Hydrogen
Oxygen

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11
Q

What are the types of Carbs?

A

Monosaccharides — One sugar molecule

Disaccharides — Two sugar molecules

Oligosaccharides — Short chain of glucose

Polysaccharides — A long chain of glucose molecules (HEALTHY ONE)

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12
Q

Glycosidic Bond

A

Joins two sugars together.

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13
Q

What makes up MONOSACCHARIDES?

A

Simple Carb:
1. Glucose
2. Fructose
3. Galactose

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14
Q

What makes up Disaccharides? And what are those components made of?

A

Sucrose (Table Sugar)
Glucose + fructose

Maltose (breakdown of starch)
Glucose + glucose

Lactose (Dairy)
Glucose + galactose.

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15
Q

What makes up Polysaccharides? And what are those components made of?

A

Starches (Plants)
Amylose (straight chain)
Amylopectin (Branched)

Fibers (indigestible by humans)
Pectins (soluble)
Cellulose (Insoluble)

Glycogen (Animal)
Fat form of carbohydrates Stored in the muscle and liver

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16
Q

How are disaccharides broken down in the body?

A

Disaccharides are broken down into monosaccharides in the small intestine by enzymes produced in the walls of the small intestine.

Enzymes:
Sucrase
Maltase
Lactase

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17
Q

How are Monosaccharides absorbed in the body?

A

Monosaccharides are absorbed in the small intestine and enter the bloodstream.

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18
Q

How much sugar should we limit a day?

A

Limit to 100 - 150 kcal/day

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19
Q

How many molecules of glucose do Oligosaccharides have?

A

3 - 9 glucose units

20
Q

How many molecules of glucose do Polysaccharides have?

A

10 or more glucose

21
Q

How do plants store Carbs?

A

As starch!
Amylose, Amylopectin

22
Q

How do animals store Carbs?

A

As glycogen

23
Q

Where does most of your energy// calories come from?

A

complex carbs

Not all carbs are created equal

24
Q

Where are carbs mostly stored?

A

In the Muscle (300-400) and liver (80-120)

25
Q

_____ is a Healthful non-starch polysaccharide that assist digestion.

A

Fiber

26
Q

What are the two Types of Fiber?

A

Insoluble
— Bulks up stool for mobility and solidity
— Can not break down

Soluble
—dissolves in water and slows digestion
— Provides satiety

27
Q

How much fiber should you have a day?

A

38g/day and 25 g/day

28
Q

What are the 7 benefits of Fiber?

A
  1. Adds bulk (satiety)
  2. Lowers glycemic index. (slows absorption)
  3. Impoves intestinal mobility
  4. decreases cholesterol and triglycerides
  5. removes carcinogens (cancer)
  6. Balances PH
  7. Weight management
29
Q

What is bile made of?

A

CHOLESTEROL

30
Q

What does bile bind to?

A

Fiber

31
Q

How Does Fiber Help Lower Cholesterol

A
  1. Blood to cholesterol to make bile
  2. Gallbladder stores bile
  3. Intestine: bile aids digestion and binds to fiber
  4. Fiber and bile excreted in feces.
  5. A little cholesterol in bile reabsorbed into the blood
  6. BILE IS MADE FROM CHOLESTEROL
  7. Fiber binds whatever is in the intestines —then it can be reabsorbed.
32
Q

What does Emia mean?

A

in the blood

33
Q

_____ is Normal blood glucose (~100mg/dL) (~70-110mg)

A

Normolgycemia

34
Q

____ is Low blood glucose (~70 mg)

A

Hypoglycemia

35
Q

____ is High blood glucose (~200mg)

A

Hyperglycemia

36
Q

What does insulin do, and where is it found?

A

FOUND: Panceras

DO: Drop Glucose levels
1. facilitates glucose uptake from circulation
2. Serves anabolic roles

37
Q

What is Glucagon, and where is it found?

A

Increases Glucose levels
—breaks down glycogen into glucose
— Puts more of it in the bloodstream

38
Q

Reactive hypoglycemia

A

Blood sugar drops after a meal

39
Q

How does the Blood Glucose regulation work?

A
  1. Blood sugar spikes
  2. Pancreas releases insulin
  3. Insulin soaks up sugar in the tissues
  4. Blood sugar drops to normal
  5. Blood sugar drops
  6. Pancras releases glucagon to re-establish levels
  7. Blood sugar rises to normal
40
Q

What is blood glucose dysregulation?

A

When you eat too much sugar, your body burns sugar instead of fat.

  1. Weight gain
  2. Hyperinsulinemia (too much insulin)
  3. insulin resistance
  4. metabolic disease/disorder
41
Q

What is the glycemic index?

A

The effect of food on blood glucose levels

42
Q

How do you calculate glycemic index/ glycemic load?
What are the GI scales?

A

GI x CHO g ➗ 100

GI rating scales:
— High – 70 and up
— Medium - 55-69
— Low - 55 or less.

43
Q

____ fuels neuromuscular and central nervous systems

A

CHO

44
Q

CHO storage:
Liver holds ____ g (__%)
Muscle holds _____g (__%)

A

Liver: 80-100g. (25%)
Muscle 300-400g. (75%)

45
Q

When BBCAA competes with tryptophan receptors for entry to the brain, it causes

A

fatigue

Sports Nurtition (8 decks)

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