Carbs - Final - Kailey Flashcards
What types of carbs taste sweet
Sugars
What are the two main types of sugars
Natural Sugars and Added Sugars
What are examples of Natural Sugars
Fruit and Honey
What are examples of Added Sugars
Soda and candy
What is the maximum amount of calories from added sugar a person should get in their daily diet
10%
what is the AMDR for Carbs
45-65%
What is the RDA for Carbs
130g/day
How many kcal/g does carbs have?
4
What are the three types of Complex Carbs
Starch, Glycogen and Dietary Fiber
What are some examples of Starch
Bread, Rice and Corn
How many kcal of glycogen can be stored in the liver
400kcal
where is glycogen stored?
muscle and liver
how many kcal of glycogen is stored in the muscle
1400kcal
what is the glycogen that is stored in the liver used for?
Regulation of blood glucose
what is the glycogen stored in the muscle used for?
short duration exercise
which type of dietary fiber increases gastric motility
insoluble fiber
which type of dietary fiber increases satiety/delays gastric emptying
soluble fiber
what is the AI of dietary fiber for females? males?
Female - 25g/day
Male - 38g/day
what is the normal fasting blood glucose?
70-99mg/dL
what regulates blood glucose?
Insulin and Glucagon
Insulin is secreted from ______ cells in the ______
Beta Cells in the Pancreas
What is the function of insulin?
- stimulate production of GLUT4 in muscle and adipose
- stimulates synthesis of glycogen
- Increases TG #’s
Glucagon is secreted from _____ cells of the _______
Alpha cells of the Pancreas
Glucagon stimulates
- Glycogen Breakdown
- Gluconeogenesis
What is Gluconeogenesis
The making of new glucose from Glycerol, Lactate and Gluconeogenic Amino Acids (NOT Lysine and Leucine)
which two amino acids are NOT gluconeogenic amino acids
Leucine and Lysine
Alanine is made from _____
Leucine
Do you use a higher percentage of carbs during low intensity or high intensity exercise?
High Intensity
what is the ratio of Carbs:Proteins that should be consumed after resistance training
3:1
What is the ratio of Carbs:protein that should be consumed after an endurance workout
3:1
What types of carbs should be consumed during in endurance workout. how often should they be consumed?
Fructose and Glucose should be consumed every 15-20 min
How many carbs should be consumed as a pre-workout meal 2-3 hours before and endurance workout
2-3g/kg of BW 2-3 Hours before endurance workout
How many carbs should be consumed as a pre workout 3-4 hours before an endurance workout?
3-4.5g/kg 3-4 hours before an endurance workout
How many carbs should be consumed as a pre workout 1 hour before an endurance workout?
1g/kg 1 hours before an endurance workout
