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Sports Nutrition > Chapter 3 : Carbohydrate > Flashcards

Chapter 3 : Carbohydrate Flashcards

1
Q

3 monosaccharides

A

Glucose
Fructose
Galactose

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2
Q

Disaccharides 3

A

Maltose
Lactose
Sucrose

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3
Q

Polysaccharides 4

A

Starch - plants

Fiber - poor digestion

Glycogen - branched chains of glucose

Glysoamonoglycans GAGS

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4
Q

_ used to make glucose in the liver to prevent hypoglycemia

2

A

Glycerol and lactate

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5
Q

Glycogen breakdown promoted by :2

Key enzyme for breakdown

A

Epinephrine and norepinephrine

Phosphorlase

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6
Q

_ is an example of central fatigue

A

Hypoglycemia

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7
Q

Glucose enters muscle via _ which is insulin dependent

A

GLUT-4

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8
Q

Endurance training increases use of

A

Fat as fuel

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9
Q

Carbs for moderate intensity and volume training

A

5-8g/kgBW

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10
Q

Carbs for high intensity, high volume training

A

8-10g/kg BW

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11
Q

_ for fuel with recruitment of type II muscle fibers

A

Carbs

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12
Q

_ grams /day to prevent kerosine

A

130

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13
Q

_ only use glucose for energy

A

RBC

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14
Q

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

A

Enterocytes

Small intestine

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15
Q

_ and _ required for absorption

Except for absorbing _

A

Sodium and ATP

Fructose (slower digestion)

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16
Q

_ is the first to receive absorbed monosaccharides and insulin

A

Liver

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17
Q

Sucrose =

A

Glucose and fructose

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18
Q

Lactose=

A

Glucose and galactose

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19
Q

Maltose =

A

Glucose and glucose

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20
Q

Oligosacharrides 3

*do not digest well

A

Raffinose
Stachyose
Verbacose

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21
Q

Glycogen in grams:
Liver
Skeletal muscle

A

100 g liver

300-400 g skeletal muscle

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22
Q

_ bind to water to maintain fluid volume

Keep joints moist and spongy

In muscle and human tissue

A

GAGS

With glucosamine used for joint health and recovery

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23
Q

Straight chains of starch

A

Amylose

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24
Q

Branched chains of amylose

A

Amylopectin

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25
Q

Partially digested cornstarch and fructose

A

HFCS

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26
Q

Promotes uptake of fructose when available

A

GLUT-5

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27
Q

Conversion of glucose to glycogen

A

Glycogen synthase

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28
Q

Breakdown of glycogen

A

Glycogen phosphorlase

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29
Q

Glycogen higher in _ fibers

A

Type II

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30
Q

Carb resistant to human digestive enzymes

A

Cellulose (fiber)

31
Q

Promotes building of glycogen stores in muscle and liver

A

Insulin

32
Q

Liver produces glucose

A

Gluconeogenesis

33
Q

Gluconeogenesis :3

A

Glucagon
Epinephrine - greater impact during high intensity exercise
Cortisol

34
Q

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

A

Alanine

35
Q

Monosaccharides absorbed by passive diffusion

A

Fructose

36
Q

RER

50-65% _ utilization peaks

A

Fatty acid

37
Q

65% vo2max _ contribution

A

Carb and fat

38
Q

Lactate threshold for trained athlete

A

70-80% vo2 max

39
Q

Lactate threshold for untrained athlete

A

50-60%

40
Q

Less FFA availability when blood _

A

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

41
Q

During sprints , less work out out due to

A

Less glycogen contribution

42
Q

_ branches more frequently than _

A

Glycogen

Plant starch

43
Q

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

A

GLUT 7

44
Q

Reduced muscle performance

A

Peripheral fatigue

45
Q

Shortage of glucose to the brain

Hitting the wall, bonking

Neuroglucopenia

A

Central fatigue

46
Q

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

A

Insulin

Blood glucose

47
Q

Reduced insulin:

Allows for greater _

Greater rate of _ from tissue

Heart and muscle will use less _

A

Rate of muscle glycogen breakdown

Greater rate of fatty acid release from fat tissue

Less glucose

48
Q

Insulin stimulates _ to increase glucose uptake into muscle

A

GLUT 4

49
Q

Low intensity exercise, glycogen reduced in _ fibers only

A

Type I

50
Q

Supramaximum intensity - Fibers are more rapidly depleted

A

Type II muscle fibers

51
Q

_ contribution to energy decreases as exercise intensity increases

A

FFA

52
Q

First 30 minutes of mod-Heavy exercise is from _

A

Liver glycogen stores

53
Q

Exercise below lactate threshold _ used for gluconeogenesis

A

Glycerol

54
Q

Exercise above lactate threshold _ used for gluconeogenesis

A

Lactate used to produce glucose in liver

55
Q

Prolonged exercise reliance on _ glucose

A

Plasma glucose

56
Q

Maintain plasma glucose by:

A

Glycogenolysis - breakdown of glycogen

Gluconeogenesis- generation of glucose from epinephrine, glucagon and cortisol

57
Q

2 hours of cycling _ makes greatest contribution to muscle energy

A

Plasma FFA

58
Q

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

A

Estrogen

59
Q

Most potent hormone in muscle glycogen breakdown

_ important intracellular factor in maximal glycogen breakdown at onset of exercise

A

Epinephrine

Calcium

60
Q

RER _ associated with endurance exercise

Results in increased _

A

Reduction

Anaerobic threshold

61
Q

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

A

Fat

62
Q

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

Why?

A

Type I muscle fibers

These fibers are the first ones recruited

63
Q

Submaximal training _ the rate of glycogen breakdown

Strength and sprint training _ the rate of glycogen breakdown

A

Decreases

Increases

64
Q

_ glucose uptake in trained muscle as they use. Fatty acid for fuel

Less _ causing liver to convert store glycogen to glucose

A

Decreased

Glucagon

65
Q

Carb intake:

3-4 hours pre exercise

30-60 min before exercise

Immediately before exercise , performance ?

During exercise

A

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

66
Q

Blood insulin levels peak at _ after ingesting carbs

Blood glucose reaches lowest point at _ after onset of exercise

A

3-60 min

15 min

67
Q

Carb loading

Step 1

A

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

68
Q

Carb loading

Step 2

A

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

69
Q

Slower absorbing carb before exercise

Maintain more favorable blood glucose levels

A

Fructose

70
Q

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

A

Less insulin response

Lower RER

Use fat for fuel

71
Q

Bets carbs during exercise

A

High glycemic- rapidly available to working muscles

72
Q

During exercise _ is NOT required to maximize carb absorption

A

Extra Sodium

73
Q

Exhaustive exercise results in _ glycogen recovery

A

Rapid

74
Q

Post exercise carb recommendations

Combine _ and _ to avoid protein loss

Post exercise carb needed to promote _

A

1-1.5g/ kg BW

Faster return to positive protein balance

Sports Nutrition (10 decks)

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