Carbohydrates Flashcards
Carbohydrates
chief source of energy for all body functions and muscular exertion.
For most moderately active adults a carb intake of 45%-65% is recommended
Chief source of energy for all body functions and muscular exertion.
Carbohydrates
provide 4 calories per gram
compounds containing carbon, hydrogen, and oxygen
Carbohydrates Classifications
Simple carbohydrates
Complex carbohydrates
Simple Carbohydrates
List 2 plus what they mean. Explain a simple carbohydrate.
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
Glucose
Blood Sugar
Fructose
Fruit Sugar
Galactose
Milk Sugar
Sucrose
Table sugar = Glucose + Fructose
Lactose
Milk sugar = Glucose + Galactose
Maltose
Grain sugar = Glucose + Glucose
Complex Carbohydrates
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
Higher intakes of dietary fiber are associated with…
lower incidence of heart disease and certain types of cancer.
Provides bulk to…
diet
Regulates the body’s absorption of..
glucose
Slows digestion so…
you stay full longer
Regulates with system
GI system
Reduces which cholesterol
LDL (bad cholesterol)
Recommended daily intake of dietary fiber is…
25-35 grams
Anaerobic Activity
High intensity, short duration
Dependent on availability of glycogen
Limiting factor on performance is
Carb availability
Fat burns in the carb fire
Aerobic Activity
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)
Endurance Exercise
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
Before Exercise
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)
Carbohydrate Loading
endurance events lasting 90 minutes or more deplete muscle glycogen stores
carb loading is used to increase muscle glycogen stores before competition
Glycogen Loading schedule
6 days out
exercise intensity and duration
70-75% of Vo2 max for 90 minutes
Carb Intake
4 g/kg of body weight
Glycogen Loading schedule
4-5 days out
exercise intensity and duration
70-75% of Vo2 max for 40 minutes
Carb Intake
4 g/kg of body weight
Glycogen Loading schedule
2-3 days out
exercise intensity and duration
70-75% of Vo2 max for 20 minutes
Carb Intake
10 g/kg of body weight
Glycogen Loading schedule
1 day out
exercise intensity and duration
rest
Carb Intake
10 g/kg of body weight
Carb recommendations during exercise
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
Carb recommendations after exercise
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
Sedentary Individuals Recommendations
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
Why low carb diets produce results initially
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”)
Low carb diets decrease
performance and make it almost impossible for a client to adhere to a regular exercise regimen
Early 1900’s facts
carb intake significantly higher than today without the prevalence of obesity
The difference between then (1900s) and now
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
