Carbs

Question 1

Disaccharides?

Answer 1

Sucrose, lactose, and maltose are two simple sugar units.

Question 2

Glycemic Index?

Answer 2

Ranks carbohydrates according to how quickly they are digested and absorbed, and therefore raise blood glucose levels. Low GI foods are digested and absorbed slowly, resulting in smaller rise in blood sugar and less insulin release.

Question 3

Carbohydrate?

Answer 3

Serves primarily as a source of energy but not essential because the body can break down the carbon skeletons of certain amino acids and convert them into glucose. Composed of carbon, hydrogen, and oxygen.

Question 4

Maltose?

Answer 4

Glucose plus glucose and occurs when polysaccharides are broken down during digestion. It also occurs during the fermentation process of alcohol and is the primary carbohydrate in beer.

Question 5

Starch?

Answer 5

Storage form of glucose in plants. Before it can be used as energy it must be broken down into glucose components.

Question 6

What is glycemic load?

Answer 6

Takes into account the amount of carbs, in grams, in a portion of food. Foods with higher GL are expected to lead to greater increases in blood sugar and subsequent insulin release.

Question 7

Fiber?

Answer 7

A part of the plant cell wall and are partially resistant to human digestive enzymes. They delay gastric emptying and may temporarily influence feelings of fullness. Some fibers increase bulk and water content, reducing constipation. Some soluble fibers decrease cholesterol absorption and decrease blood cholesterol levels.

Question 8

Glycogen?

Answer 8

Found in small amounts in the liver and muscle, totals about 15 g per kg of body weight. Glucose enters the muscle and liver and if not used for energy glycogenesis will occur and convert this into glycogen. 75% of our glycogen is in our muscles, 25% in the liver.

Question 9

Sucrose?

Answer 9

Simple table sugar made up of glucose and fructose

Question 10

Glucose?

Answer 10

Monosaccharide. This is present in the body as circulating sugar in the blood where it is used as the primary substrate for cells. It also makes up glycogen. Isolated glucose in candy/sports drinks is found in the form dextrose.

Question 11

Polysaccharides?

Answer 11

Complex carbohydrates containing up to thousands of glucose units. Some of the most important are starch, fiber, and glycogen.

Question 12

Benefits of low GL/GI diet?

Answer 12

A low GL diet combined with exercise has been shown to improve insulin sensitivity in older, obese adults. Low GL and GI diets are associated with fewer cardiovascular risk factors and lower levels of inflammatory markers. Chronic low-grade inflammation is considered a potential risk factor for chronic diseases.

Question 13

Fructose?

Answer 13

Monosaccharide. Same chemical formula as glucose, but because the atoms are arranged differently, it is much sweeter. Occurs naturally in honey, fruits, and vegetables. In the body it causes less insulin secretion than other sugars

Question 14

Carbohydrate recommendations after aerobic endurance training?

Answer 14

Within 30 minutes after aerobic endurance training, approximately 1.5 g of higher glycemic per kg of body weight should be consumed to quickly stimulate glycogen resynthesis. Athletes can consume less right after the exercise as long as they consume a higher carb meal or snack at regular intervals (~ every 2 hours) after finishing training.

Question 15

Lactose?

Answer 15

Made up of glucose and galactose and is found only in mammalian milk

Question 16

Types of carbohydrates?

Answer 16

Can be broken down into 3 groups based on the number of sugar (saccharide) units they contain: monosaccharides, disaccharides, polysaccharides.

Question 17

When to use low vs. high glycemic index foods?

Answer 17

Either low or high GI foods are okay prior to exercise but high GI foods are best during exercise to provide immediate sources of energy and after to more rapidly replenish glycogen stores.

Question 18

Glycogen levels and protein?

Answer 18

High glycogen levels have been shown to spare the use of protein for fuel, helping to decrease muscle breakdown.

Question 19

Monosaccharides?

Answer 19

Glucose, fructose, and galactose are single-sugar molecules.

Question 20

Carb recommendations for strength, sprint, or skill activities?

Answer 20

5-6 g of carbs per kg of body weight per day.

Question 21

Insulin?

Answer 21

Released by the pancreas to lower blood glucose by facilitating transfer of glucose into cells. Muscle cells use glucose for energy and fat cells convert it into triglycerides.

Question 22

Fiber?

Answer 22

Diets low in fiber are associated with constipation, heart disease, colon cancer, and type 2 diabetes. The DRI for fiber ranges from 21-29 g/day for women and 30-38 g/day for men.

Question 23

Carb recommendations for endurance athletes?

Answer 23

Those doing more than 90 minutes or more per day at moderate intensity (70-80% VO2 Max) should aim for 8-10 g of carbohydrates per kg of body weight each day.