Chapter 3 : Carbohydrate Flashcards by Sarah Durr

3 monosaccharides

Glucose
Fructose
Galactose

How well did you know this?

Not at all

Perfectly

Disaccharides 3

Maltose
Lactose
Sucrose

How well did you know this?

Not at all

Perfectly

Polysaccharides 4

Starch - plants

Fiber - poor digestion

Glycogen - branched chains of glucose

Glysoamonoglycans GAGS

How well did you know this?

Not at all

Perfectly

_ used to make glucose in the liver to prevent hypoglycemia

Glycerol and lactate

How well did you know this?

Not at all

Perfectly

Glycogen breakdown promoted by :2

Key enzyme for breakdown

Epinephrine and norepinephrine

Phosphorlase

How well did you know this?

Not at all

Perfectly

_ is an example of central fatigue

Hypoglycemia

How well did you know this?

Not at all

Perfectly

Glucose enters muscle via _ which is insulin dependent

GLUT-4

How well did you know this?

Not at all

Perfectly

Endurance training increases use of

Fat as fuel

How well did you know this?

Not at all

Perfectly

Carbs for moderate intensity and volume training

5-8g/kgBW

How well did you know this?

Not at all

Perfectly

Carbs for high intensity, high volume training

8-10g/kg BW

How well did you know this?

Not at all

Perfectly

_ for fuel with recruitment of type II muscle fibers

Carbs

How well did you know this?

Not at all

Perfectly

_ grams /day to prevent kerosine

130

How well did you know this?

Not at all

Perfectly

_ only use glucose for energy

RBC

How well did you know this?

Not at all

Perfectly

Monosaccharides move through _ in the _ and enter the capillaries, which drain into the liver

Enterocytes

Small intestine

How well did you know this?

Not at all

Perfectly

_ and _ required for absorption

Except for absorbing _

Sodium and ATP

Fructose (slower digestion)

How well did you know this?

Not at all

Perfectly

_ is the first to receive absorbed monosaccharides and insulin

Liver

How well did you know this?

Not at all

Perfectly

Sucrose =

Glucose and fructose

How well did you know this?

Not at all

Perfectly

Lactose=

Glucose and galactose

How well did you know this?

Not at all

Perfectly

Maltose =

Glucose and glucose

How well did you know this?

Not at all

Perfectly

Oligosacharrides 3

*do not digest well

Raffinose
Stachyose
Verbacose

How well did you know this?

Not at all

Perfectly

Glycogen in grams:
Liver
Skeletal muscle

100 g liver

300-400 g skeletal muscle

How well did you know this?

Not at all

Perfectly

_ bind to water to maintain fluid volume

Keep joints moist and spongy

In muscle and human tissue

GAGS

With glucosamine used for joint health and recovery

How well did you know this?

Not at all

Perfectly

Straight chains of starch

Amylose

How well did you know this?

Not at all

Perfectly

Branched chains of amylose

Amylopectin

How well did you know this?

Not at all

Perfectly

Partially digested cornstarch and fructose

HFCS

Promotes uptake of fructose when available

GLUT-5

Conversion of glucose to glycogen

Glycogen synthase

Breakdown of glycogen

Glycogen phosphorlase

Glycogen higher in _ fibers

Type II

Carb resistant to human digestive enzymes

Cellulose (fiber)

Promotes building of glycogen stores in muscle and liver

Insulin

Liver produces glucose

Gluconeogenesis

Gluconeogenesis :3

Glucagon Epinephrine - greater impact during high intensity exercise Cortisol

Fasted and during exercise muscles release _ which can be converted to glucose in the liver and released back into circulation

Alanine

Monosaccharides absorbed by passive diffusion

Fructose

RER 50-65% _ utilization peaks

Fatty acid

65% vo2max _ contribution

Carb and fat

Lactate threshold for trained athlete

70-80% vo2 max

Lactate threshold for untrained athlete

50-60%

Less FFA availability when blood _

Is distributed to working muscle , less blood flow through adipose tissue

During sprints , less work out out due to

Less glycogen contribution

_ branches more frequently than _

Glycogen Plant starch

GLUT _ allows glucose to leave liver cells to help ,Anita in blood glucose levels

GLUT 7

Reduced muscle performance

Peripheral fatigue

Shortage of glucose to the brain Hitting the wall, bonking Neuroglucopenia

Central fatigue

Above 50% vo2 max _ is inhibited, so during exercise _ is elevated

Insulin Blood glucose

Reduced insulin: Allows for greater _ Greater rate of _ from tissue Heart and muscle will use less _

Rate of muscle glycogen breakdown Greater rate of fatty acid release from fat tissue Less glucose

Insulin stimulates _ to increase glucose uptake into muscle

GLUT 4

Low intensity exercise, glycogen reduced in _ fibers only

Type I

Supramaximum intensity - Fibers are more rapidly depleted

Type II muscle fibers

_ contribution to energy decreases as exercise intensity increases

FFA

First 30 minutes of mod-Heavy exercise is from _

Liver glycogen stores

Exercise below lactate threshold _ used for gluconeogenesis

Glycerol

Exercise above lactate threshold _ used for gluconeogenesis

Lactate used to produce glucose in liver

Prolonged exercise reliance on _ glucose

Plasma glucose

Maintain plasma glucose by:

Glycogenolysis - breakdown of glycogen Gluconeogenesis- generation of glucose from epinephrine, glucagon and cortisol

2 hours of cycling _ makes greatest contribution to muscle energy

Plasma FFA

_ increases glucose uptake to muscle and brain during exercise = decreases in central and peripheral fatigue

Estrogen

Most potent hormone in muscle glycogen breakdown _ important intracellular factor in maximal glycogen breakdown at onset of exercise

Epinephrine Calcium

RER _ associated with endurance exercise Results in increased _

Reduction Anaerobic threshold

Endurance training increases content of _ in muscle fibers, putting them at site of utilization

Fat

Moderate training g 60% vo2 max , increases glycogen content in Why?

Type I muscle fibers These fibers are the first ones recruited

Submaximal training _ the rate of glycogen breakdown Strength and sprint training _ the rate of glycogen breakdown

Decreases Increases

_ glucose uptake in trained muscle as they use. Fatty acid for fuel Less _ causing liver to convert store glycogen to glucose

Decreased Glucagon

Carb intake: 3-4 hours pre exercise 30-60 min before exercise Immediately before exercise , performance ? During exercise

200-300 g 50-75 g 50 g or less , performance is enhanced 30- 60g per hour of endurance training lasting 2 hr or more

Blood insulin levels peak at _ after ingesting carbs Blood glucose reaches lowest point at _ after onset of exercise

3-60 min 15 min

Carb loading Step 1

Exhaustive exercise, 3 days low carb less than 5% of calories

Carb loading Step 2

Exhaustive exercise, high carb- greater than 90% of calories

Slower absorbing carb before exercise Maintain more favorable blood glucose levels

Fructose

Low glycemic carbs are best before exercise b/c :3

Less insulin response Lower RER Use fat for fuel

Bets carbs during exercise

High glycemic- rapidly available to working muscles

During exercise _ is NOT required to maximize carb absorption

Extra Sodium

Exhaustive exercise results in _ glycogen recovery

Rapid

Post exercise carb recommendations Combine _ and _ to avoid protein loss Post exercise carb needed to promote _

1-1.5g/ kg BW Faster return to positive protein balance