ch4 Flashcards by Amy Deuel

what types of carbohydrates are found in food

sugars
starches
cellulose

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where are carbohydrates found in the body

found as glucose or glycogen
in muscle
liver

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whats the difference btw
monosaccharides, disaccharides and polysaccharides

mono = 1 sugar molecule
di = 2 sugar molecules
poly = many

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difference of soluble and insoluble fiber

soluble: dissolves in water, slows digestion (reg blood glucose),
insoluble: does not dissolve, speed up digestion (prevent constipation),

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food high in soluble fiber

Oats, beans, lentils, apples, citrus fruits, carrots, and flaxseeds.

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foods high in insoluble fiber

Whole wheat, brown rice, nuts, seeds, vegetables (like cauliflower, green beans, and potatoes).

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health benefits of soluble fiber

lower cholesterol
maintains bacterial population of gut
help regulate bld glucose
inc satiety
delays gastric emptying
prevent weight gain

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what are the organs involved in digestion

mouth
salivary glands
stomach
pancreas
liver
gallbladder
small intestine
large intestine

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role of mouth in digestion

mechanical digestion

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role of salivary glands in digestion

secretion of fluids and digestive enzymes

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role of stomach in digestion

secretion of hydrochloric acid and proteases

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role of pancreas in digestion

secretion of sodium bicarbonate and digestive enzymes

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role of liver in digestion

production and secretion of bile

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role of gallbladder in digestion

temporary storage and concentration of bile

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role of small intestine in digestion

digestion of food, absorption of water, nutrients and electrolytes

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role of large intestine in digestion

absorption of electrolytes

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digestion of polysaccharides

broken down into disaccharides
- starts in the mouth with salivary amylase = starch to maltose
STOMACH
acid stops salivary amylase
SMALL INTESTINE
majority of digestion
pancreatic amylase breakdown starch into more maltose and dextrine (disaccharides)

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digestion of disaccharides

in small intestine enzyme breakdown into monosaccarides
maltase= maltose –> glucose
lactase = lactose –> glucose + galactose
Sucrase = sucrose –> glucose + fructose

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Compare and contrast the absorption of glucose and fructose. DIFFERENCES

key differences
- Transport mechanism
glucose: absorb through active transport (requires energy)
fructose: absorbed via facilitated diffusion (no energy required)
- metabolism in the liver
glucose: used immediately or stored for energy
fructose: almost entirely converted into glucose or fat
- Blood sugar impact
glucose: quick inc and stim insulin
fructose: lower glycemic index and does not trigger strong insulin response

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similarities with glucose and fructose absorbtion

absorbed in small intestine and enter bloodstream via glut2
both reach liver to be metabolized
energy sources but glucose used more directly, fructose processed more by the liver

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what are the glucose regulating hormones

insulin (sugar too high)
glucagon (sugar too low)

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mechanism of blood glucose regulation for a high blood glucose

insulin released by pancreas to stim transport of glucose from the blood to cells of various tissues

mechanism of blood glucose regulation for a low blood glucose

glucagon secreted by pancrease to stim rel of glucose stored as glycogen in the liver into th eblood

what is glycemic index

A method of categorizing carbohydrate- containing foods based on the body’s blood glucose response after their ingestion, digestion, and absorption.

factors affecting glycemic index

ingestion absorption digestion

what does high GI mean

fast inc of glucose in blood and fast decline bc high insuline response

what does low GI mean

low glycemic index slow inc of glucose in blood

Under which circumstances would the use of the glycemic index be helpful to athletes

athlete with diabetes specific goals like consume foods with a high GI to provoke a large blood glucose and insulin response, such as when attempting to synthesize muscle glycogen quickly after glycogen-depleting exercise.

what happens to glucose when it is taken into a cell

metabolized or stored depending on body needs

How glucose is metabolized depends on a variety of factors:

- type of cell - enzymatic capability - energy state - hormonal status - training history - intensity of exercise

Who is more likely to convert glucose into fat—active or sedentary individuals? Why

sedentary because active idv are more likely to have cells with inc energy needs (since they exercise) hence why the glucose will be stored for energy as glycogen and not fat

What carbohydrate source does exercising muscle prefer to use?

muscle glycogen bc: - immediate availability since stored in muscle - energy demand muscle glycogen provide ATP fast through anaerobic glycolysis

. Exercising muscle takes up and uses blood glucose. What keeps blood glucose from dropping too low?

stimulated by the rel of hormonal glucagon by the pancrease - liver glycogen broken down in to glucose and rel into the blood (glycogenolysis) - glucagon stim gluconogenesis by the liver to rel glucose into nlood

What is the current recommendation for total carbohydrate intake each day for endurance athletes in a part of their training cycle that involves a very high volume (long duration and high intensity) of training? How might these recommendations help their training?

6–10 g/kg during periods of heavy training and competition to consume enough carbohydrates to replenish their stores lost with training

advantage/disadvatage classic carb load

depleated carbs 4 days before = injury prone high fat and prot hard to digest does store a lo of glycogen

advantage/disadvantage new carb load

gradual carb inc tapered more still good glycogen build

What types of sports would these protocols be beneficial for? (high carb)

athlete with high carb need endurance sports

recommendations/goals for carbs ingestion before exercise

goals: avoid hunger, delay fatigue, minimize gastrointestinal distress, prevent hypohydration 1-4g/kg of carb 1-4h before event depends on nature of sport more studies on endurance athletes

x. Summarize the recommendations for carbohydrate ingestion before, during, and after exercise. What amounts and timing is recommended for various exercise intensities and durations? What other aspects might be considered in optimizing carbohydrate intake? Discuss why these recommendations may be beneficial considering metabolic and energy needs.

va lire p.120+/

carb intake hours before exercise

over 24h prior - high CHO meals/snack - familiar foods - CHO= 60-70% of total calories - balance &n moderation (prot and fats)

goals of meal 3-5h before comp

repletes liver glycogen & muscle glycogen

goals of meal 1h before comp

-repletes liver glycogen - inc delivery of CHO to muscle

before comp/pre vent meal

1-4h prior - 1-4g CHO/kg body weight (1g/kg every hour prior) - easily digestible foods and beverages - low to moderate in fiber - mainly CHO - low GI

CHO-rich protein source

dairy products, dairy alternative products, soy products & small amounts of legumes

CHO intake 30-60 min prior to exercise

w/ exercise - dec plasma glucose - inc CHO oxidation and glycogenolysis - blunted FA mobilization and oxidation

factors that dev glycemic response

- insulin and contractile activity on muscle glucose uptake - balance of insulin and catecholamine effects on liver glucose output - magnitude of ongoing intestinal absorption of ingested CHO

Prevention of reactive hypoglycaemia - timing of CHO ingestion

- more prevalent 75 min prior to exercise - less 45 min prior and fewer 15min prior - prevented 5min prior and with warm up

Mechanisms CHO intake contributes to improve performance

- maintain blood glucose and high levels of CHO oxidation - glycogen sparing in liver - promotes glycogen synthesis during exercise - affects motor skills - affects CNS

Benefits of CHO intake during exercise

influenced by - nature and duration of event - climatic cond - pre-event nutritional status - biomechanics characteristics

mouth rinse phenomenon

- CHO in mouth activates brain reward and motor control - enhance performance 2-3% - but consumption is better

what type of CHO should be consumed during exercise

- very rapidly oxidized CHO (>1g/min) - glucose and fructose - maltodextrin and fructose - glucose, sucrose and fructose

slowly oxidized CHO

- fructose - galactose - isomaltose - trehalose - amylose have to be converted to be used

carb intake after exercise goal

goal to replenish stores of muscle & liver glycogen