Chapter 3 : Carbohydrate Flashcards
3 monosaccharides
Glucose
Fructose
Galactose
Disaccharides 3
Maltose
Lactose
Sucrose
Polysaccharides 4
Starch - plants
Fiber - poor digestion
Glycogen - branched chains of glucose
Glysoamonoglycans GAGS
_ used to make glucose in the liver to prevent hypoglycemia
2
Glycerol and lactate
Glycogen breakdown promoted by :2
Key enzyme for breakdown
Epinephrine and norepinephrine
Phosphorlase
_ is an example of central fatigue
Hypoglycemia
Glucose enters muscle via _ which is insulin dependent
GLUT-4
Endurance training increases use of
Fat as fuel
Carbs for moderate intensity and volume training
5-8g/kgBW
Carbs for high intensity, high volume training
8-10g/kg BW
_ for fuel with recruitment of type II muscle fibers
Carbs
_ grams /day to prevent kerosine
130
_ only use glucose for energy
RBC
Monosaccharides move through _ in the _ and enter the capillaries, which drain into the liver
Enterocytes
Small intestine
_ and _ required for absorption
Except for absorbing _
Sodium and ATP
Fructose (slower digestion)
_ is the first to receive absorbed monosaccharides and insulin
Liver
Sucrose =
Glucose and fructose
Lactose=
Glucose and galactose
Maltose =
Glucose and glucose
Oligosacharrides 3
*do not digest well
Raffinose
Stachyose
Verbacose
Glycogen in grams:
Liver
Skeletal muscle
100 g liver
300-400 g skeletal muscle
_ 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
Straight chains of starch
Amylose
Branched chains of amylose
Amylopectin
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
