Chapter 4: Carbohydrates Flashcards
What are carb made of
Carbon, Hydrogen, Oxygen
What types of foods are Carbs found in
sugars, starches, and cellulose, bread, pasta, fruits, vegetables, milk, etc
Carbohydrates found as glucose are mostly located where
blood
Carbohydrates found in the storage form of glycogen aer where
tissues, predominately muscle and lives
Carbohyrdates are the primary energy source for what exercises intensity
moderate
How many kilocalories are in carbs
4
the largest amount of carbohydrate in the body is stored in the form of glycogen where
skeletal muscle
Carbs in ___ do not provide energy because humans don’t have the correct enzymes
starchy
Starches contain __,___,__ while sugars only provide ___
Starches= vitamins, minerals, and nutrients sugars= energy only
When are carbs most important to be consumed
immediately after during muscle glycogen resynthesis
carbs are classified as ____,____,____
monosa ccharides, disaccharides, or polysaccharides
Monosaccharides are
fructose, glucose, and galactose
Fructose is naturally found where
fruits and vegetables
galactose is naturally found in food as part of what disaccharide
lactose
what are the 3 disccharides
lactose, sucrose, maltose
sucrose
glucose and fructose
lactose
glucose and galactose
maltose
glucose and glucose
when is maltose produced
fermentation
what are polysaccahrides known as
starch, fiber, and glycogen
straight starch chains
amylose
branched starch chains
amylopectin
where does starch digestion begin
the mouth with saliva amylase
where is most of starch digestion done
small intestine
predominant glucose regulating hormones
insulin and glucagon
normal glucose under resting conditions
70-100 mg.dL
insulin in secreted from where and when
from beta cells of the pancreas to transport glucose from the blood inot the cells and tissues- after high carb consumption
glucagon is secreted by who and when
from alpha celss from the pancrease to release glucose from the liver stores when the glucose concentration is low
hyperglycemia
high blood glucose
hypoglycemia
low blood glucose, usually below 50 mg.dL
energy content of carbs
4 kcal/g
low GI foods range
below 60
high GI foods range
above 85
2 major storage locations of glycogen
skeletal muscles and liver
term for synthesis of fatty acids
lipogenesis
process of producing glucose from other sources
gluconeogensis
when is carbo hydrate primary source of energy
anaerobic glycolysis: high intensity, short duration, anaerobic exercise
oxidative phosphorylation: moderate to high inteisty aerobic exercise
Current recommendation for total carb intake for training athletes is what
3 to 12 g.kg of body weight daily
low intensity carb req
3 to 5 g.kg
endurance athlete consumption of carbs
6-10 g.kg.day to maintain hgihg levels
What percentage is the recommended carbs intake for adults
45-65%
