Carbohydrates

Question 1

Carbohydrates

Answer 1

chief source of energy for all body functions and muscular exertion.

For most moderately active adults a carb intake of 45%-65% is recommended

Question 2

Chief source of energy for all body functions and muscular exertion.

Answer 2

Carbohydrates

provide 4 calories per gram
compounds containing carbon, hydrogen, and oxygen

Question 3

Carbohydrates Classifications

Answer 3

Simple carbohydrates

Complex carbohydrates

Question 4

Simple Carbohydrates

List 2 plus what they mean. Explain a simple carbohydrate.

Answer 4

Monosaccharides (mono meaning one)
   Glucose 
    Fructose 
    Galactose
Disaccharides
   Sucrose 
  Lactose
   Maltose

Not “unhealthy”, very necessary for exercise
Digest quickly
Available for use right away
Back up fuel in energy deficits

Must use right away
Digested quickly
Will only stay stored in Liver or Muscles for 12-24 hours sometimes less
Unused portions stored as fat

Question 5

Glucose

Answer 5

Blood Sugar

Question 6

Fructose

Answer 6

Fruit Sugar

Question 7

Galactose

Answer 7

Milk Sugar

Question 8

Sucrose

Answer 8

Table sugar = Glucose + Fructose

Question 9

Lactose

Answer 9

Milk sugar = Glucose + Galactose

Question 10

Maltose

Answer 10

Grain sugar = Glucose + Glucose

Question 11

Complex Carbohydrates

Answer 11

Polysaccharides

Starch, whole grains

Not magical, very necessary for long term energy
digest slowly
maintains blood glucose levels
on going energy source for all body functions (breaks it down into simple sugars (glucose) to be used)
CAN still contribute to fat storage
stored in liver/muscle for 24-48 hours
unused portions STILL stored as fat
only source of Dietary fiber

Question 12

Higher intakes of dietary fiber are associated with…

Answer 12

lower incidence of heart disease and certain types of cancer.

Question 13

Provides bulk to…

Answer 13

diet

Question 14

Regulates the body’s absorption of..

Answer 14

glucose

Question 15

Slows digestion so…

Answer 15

you stay full longer

Question 16

Regulates with system

Answer 16

GI system

Question 17

Reduces which cholesterol

Answer 17

LDL (bad cholesterol)

Question 18

Recommended daily intake of dietary fiber is…

Answer 18

25-35 grams

Question 19

Anaerobic Activity

Answer 19

High intensity, short duration

Dependent on availability of glycogen

Question 20

Limiting factor on performance is

Answer 20

Carb availability

Fat burns in the carb fire

Question 21

Aerobic Activity

Answer 21

Low intensity, long duration
Glycogen provides 50% of energy needs
Trained individuals can get the other 50% from fat
Untrained individuals must increase fitness level to achieve this (dependant on rest and consistency)

Question 22

Endurance Exercise

Answer 22

Carbohydrate rich diet builds glycogen stores and aids in performance and recovery

A diet containing approximately 60% of caloric intake from carbohydrate is recommended

Complex carbohydrates should make up the majority of calories owing to their nutrient dense nature

Question 23

Before Exercise

Answer 23

consume a high-carb meal (1-4.5 g/kg) 2 to 3 hours before activities lasting 60 minutes or more. (liquid meal replacement formula an option)

smaller meals or liquid snacks should be consumed closer to the exercise session (prevent gastrointestinal distress and ensure glycogen refueling)

Question 24

Carbohydrate Loading

Answer 24

endurance events lasting 90 minutes or more deplete muscle glycogen stores

carb loading is used to increase muscle glycogen stores before competition

Question 25

Glycogen Loading schedule

6 days out

Answer 25

exercise intensity and duration
70-75% of Vo2 max for 90 minutes

Carb Intake
4 g/kg of body weight

Question 26

Glycogen Loading schedule

4-5 days out

Answer 26

exercise intensity and duration
70-75% of Vo2 max for 40 minutes

Carb Intake
4 g/kg of body weight

Question 27

Glycogen Loading schedule

2-3 days out

Answer 27

exercise intensity and duration
70-75% of Vo2 max for 20 minutes

Carb Intake
10 g/kg of body weight

Question 28

Glycogen Loading schedule

1 day out

Answer 28

exercise intensity and duration
rest

Carb Intake
10 g/kg of body weight

Question 29

Carb recommendations during exercise

Answer 29

for exercise lasting longer than 60 minutes

can help supply glucose to working muscles where glycogen stores may be depleting

consume 20-40oz of a sports drink containing between 4% and 8% carbohydrate each hour (30-60 g carbs/hour)

proper carb balance contributes to enhanced performance for athletes

Question 30

Carb recommendations after exercise

Answer 30

repeated days of strenuous activity decrease an athlete’s muscle glycogen stores

within 30 minutes after exercise consume 1.5 g/kg body weight of carbohydrate

additional meals of 1.5 g/kg body weight every 2 hours are recommended to completely restore muscle glycogen

Question 31

Sedentary Individuals Recommendations

Answer 31

Must stay near the lower end of the recommended intake:
45%
6 g/kg per day
must still have some sort of activity or eventually this too will contribute to fat stores

Question 32

Why low carb diets produce results initially

Answer 32

reduction in carb rich foods = decreased total kcal intake

body is then forced to use muscle glycogen as fuel (muscle tissue itself)

for every g of glycogen pulled 2.7g of water is lost (therefore client sees “weight loss”)

Question 33

Low carb diets decrease

Answer 33

performance and make it almost impossible for a client to adhere to a regular exercise regimen

Question 34

Early 1900’s facts

Answer 34

carb intake significantly higher than today without the prevalence of obesity

Question 35

The difference between then (1900s) and now

Answer 35

we no longer work for everything

more than 75% of our current population does not get 30 minutes of low to moderate physical activity

also our fat intake and fatty food availability has increased