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Exercise Physiology > Carbohydrate Nutrition > Flashcards

Carbohydrate Nutrition Flashcards

1
Q

what are the three macronutrients

A

carbohydrates
lipids
proteins

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2
Q

what is the nature of carbohydrates

A

composed of carbon, hydrogen, oxygen

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3
Q

what is the CHO formula

A

(H2O)n

glucose = C6H12O6

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4
Q

what are the three classifications of cho

A

monosaccharides
oligosaccharides
polysaccharides

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5
Q

what are monosaccharides

A

basic unit of carbohydrates

glucose
fructose (converted to glucose in liver)
galactose (converted to glucose in liver)

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6
Q

what are oligosaccharides

A

2-10 monosaccharides bonded chemically (disaccharides)

maltose=glucose+glucose
lactose= glucose+galactose
sucrose = glucose+fructose

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7
Q

what are polysaccharides

A

3-thousands of sugar molecule linkages

starch
fiber=cellulose
glycogen

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8
Q

what is starch

A

storage form in plants
amylose-long and straight
amylopectin-branched

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9
Q

what are the two different types of fiber

A

soluble and insoluble

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10
Q

what is glycogen

A

storage form of polysaccharides in mammalian muscle (branched)

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11
Q

what are soluble fiber

A

attracts water and turns to gel during digestion. this slows digestion

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12
Q

where is soluble fiber found

A

oat bran barley nuts seeds beans lentils peas and some fruits and vegetables (help lower risk of heart disease)

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13
Q

what is insoluble fiber

A

it adds bulk to the stool and spears to help food pass more quickly through the stomach and intestines

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14
Q

where is insoluble fiber found

A

wheat bran vegetables and whole grains

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15
Q

what is the daily recommended intake of fiber under 50 years of age

over 50 years

A

38g for men
25g for women

30g for men
21g for women

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16
Q

what is the ratio for water insoluble to soluble fiber

A

3:1 (water soluble =3)

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17
Q

where are carbs stored

A 
liver glycogen (100g)
plasma glycogen (3g)
muscle glycogen (400g)
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18
Q

where are fats stored

A 
adipose tissue (12,000g)
intrmuscular tricylglycerols (300g)
plasma FFA (0.4g)
plasma triacylglycerols (4g)
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19
Q

what is glycogen

A

storage carbohydrate in muscle and liver

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20
Q

how much glycogen does the body store

how much of that does muscle store

how much of that does liver store

A

2000kcal

400g

90-100g

21
Q

what is glucogenesis

A

glycogen synthesis

22
Q

what are the steps of glucogenesis

A

1) start with glucose. ATP is needed to convert glucose into G-6-P
2) G-6P is enzymatically converted into G-1-P
3) G-1-P is enzymatically converted into (UDP)-glucose
4) (UDP)glucose attaches to one end of an existing glycogen polymer chain. UDP is then released

23
Q

what is
glucogenesis
gluconeogenesis
glycogenolysis

A

glucogenesis = glycogen synthesis from glucose
(glucose to glycogen)

gluconeogenesis (glucose synthesis largely from structural components of noncarbohydrate nutrients
(protein to glucose)

glycogenolysis = glucose formation from glycogen
(glycogen to glucose)

24
Q

what are the four roles of carbohydrates in the body

A 
energy source
(during high intensity exercise)

protein sparer
glycogen depletion triggers glucose synthesis from amino acids

metabolic primer
CHO catabolism serves as a primer substrate for fat oxidation

fuel for the CNS
nerve cells and red blood cells use glucose for fuel

25
Q

excretion of urea in sweat is a measure of

A

protein breakdown because the bosy is converting proteins into CHO substrates

26
Q

when is most urea seen

A

in carbohydrate depleted state

27
Q

what are the 5 sources of carbohydrate metabolism

A 
muscle glycogen 
glucose
liver glycogen
lactate
CHO ingestion
28
Q

what affects the use of carbohydrate substrates during exercise

A

exercise intensity
exercise duration
fed state
trained state

29
Q

how does exercise intensity affect the use of carbohydrate substrates during exercise

A

muscle glycogen in the major substrate used at exercise intensities greater then 50-60% vo2max followed by blood glucose derived from liver glycogen

30
Q

how does exercise duration affect the use of carbohydrate substrates during exercise

A

as duration increases, glycogen stored deplete and reduced blood glucose. reduced blood glucose and glycogen stores are associated with fatigue

31
Q

how does fed state affect the use of carbohydrate substrates during exercise

A

increased carbohydrate intake increases the contribution of glucose to substrate oxidation but this result is due to lower fat oxidation

32
Q

does starvation appear to impact carbohydrate substrate use during moderate intensity exercise

A

does not appear

33
Q

does there appear to be an impact on muscle glycogen use in fasted for carbohydrate fed state

A

no impact

34
Q

how does the trained state affect the use of carbohydrate substrates during exercise

A

endurance exercise training typically enhances carbohydrate oxidation due in large part to enhanced citric acid cycle and ETC activity

35
Q

what are the three hormonal regulation of glycogen

A

insulin
glucagon
epinephrine

36
Q

describe insulin

A

secreted by beta cells of pancreas

facilitates uptake of glucose into cells
feedback to inhibit further insulin secretion

37
Q

describe glucagon

A

secreted by alpha cell of pancreases
facilitates glycogenolysis and gluconeogenesis
acts to normalize low blood sugar

38
Q

describe epinephrine and the hormonal regulation of glycogen

A

similar to glucagon, stimulates glycogenolysis in the liver, resulting in the raising of the level of blood glucose

39
Q

glucose transporter and regulate the movement of glucose into muscle

A

1 and 4

40
Q

exercise induced muscle contraction stimulates glut4 translocation and increases glucose transport via an

A

insulin independent pathway in both normal and insulin resistant condition

41
Q

depletion of intracellular glycogen stores increases

A

insulin sensitivity upto 48hrs post exercise

42
Q

plasma glucose use during cycling ____ over time as glycogen is depleted

A

increases

43
Q

as exercise intensity increases the rate of ____

A

glycogenolysis increases

44
Q

the regulation of glycogenolysis is extremely sensitive to what

A

the rate of ATP use of skeletal muscle during exercise

45
Q

carbohydrate loading depletion influences the regulation of

A

blood glucose and plasma free fatty acids

46
Q

what are the daily recommendation of carbohydrates

A

sedentary 70kg person
- 300g or 40-50% of total calories

physically active person
- 400-600g or 60% of total calories

athlete
- 70% of total calories (8-10g per kg of body mass)

47
Q

muscle glycogen loading delays what

A

the onset of fatigue

48
Q

what are sex differences in CHO loading

A

total glycogen concentration was higher for the men on the CHO and CHO + E trials compared with Hab, whereas women increased only on the CHO + E trial compared with Hab

Exercise Physiology (13 decks)

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