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Kin 163 > Chapter 4 Nutrition > Flashcards

Chapter 4 Nutrition Flashcards

1
Q

What is the most important nutrient in your diet for health and athletic performance

A

Carbs

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2
Q

What are the different types of dietary carb

A

Carbohydrates

Simple Carbohydrates

Complex Carbohydrates

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3
Q

What comes under carbohydrates

A

Carbon
Hydrogen
Oxygen

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4
Q

What comes under simple carbohydrates

A

Monosaccharides

Disaccharides

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5
Q

What comes under Mono saccharides

What comes under Disaccharides

A

Glucose, Galactose, Fructose

Maltose, Lactose, Sucrose

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6
Q

What comes under complex carbohydrates

A

Starch

Fiber

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7
Q

What are common food high in carbs

A

Starch exchange = 15g

Fruit exchange = 15g

Vegetables exchange = 5g

Milk exchange = 12g

Meat exchange = 15g

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8
Q

How much carbohydrate does the RDA recommend

AMDR recommend

DV recommend

A

130 grams (IS THE MINIMUM)

45 - 65% of energy intake

60% of daily energy needs
300 grams on 2000 calorie diet
25 grams of fiber

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9
Q

What do sports nutritionists recommend for carbohydrate in diet

A

High end of AMDR
60 - 70% or higher
Diet containing 3000 calories

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10
Q

Where does glucose go once absorbed

A

May be used for energy

May be converted to muscle glycogen or liver

May be converted to and stored as fat in adipose tissue

May be excreted in the urine if in excess

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11
Q

What are the 5 ways we store carbohydrates

A

Muscle glycogen

Liver glycogen

Kidney excretion in urine

Adipose tissue fat deposits

Other tissues

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12
Q

Glycogen is

Stored in

Used during

A

The storage form of carbs

Either in the muscle or liver

Used during:
sleep
between meals
during exercise

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13
Q

Carbohydrate storage in the body in grams:

Blood glucose
Liver glycogen
Muscle glycogen

A

Blood glucose:
5g = 20 calories

Liver:
75 - 100g = 300 - 400 calories

Muscle:
300 - 400g = 1200 - 1600 calories

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14
Q

When do you consume carbohydrates

A

Before competition

During competition

After competition

During training

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15
Q

What type of activity does the body rely heavily on carbohydrates

A

Very high intensity anaerobic

High intensity aerobic (> 65% VO2)

Prolonged aerobic exercise events

Intermittent high intensity exercise sports

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16
Q

At rest how much carbs are used

A

40% of energy needs at rest (FAT IS MAJOR FUEL AT REST

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17
Q

What is the main source of energy during low exercise intensity such as 40-50% of VO2 max

A

Fat

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18
Q

What is hypoglycemia

A

Blood sugar is low

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19
Q

The body attempts to prevent hypoglycemia by…

A

Hormones:
Insulin
Glucagon

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20
Q

Insulin

Where is it produced

Stimulus

Action…

A

Pancreas

Increase in blood glucose

Helps transport glucose into cells
Decreases blood glucose levels

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21
Q

Glucagon

Where is it produced

Stimulus

Action…

A

Pancreas

Decrease in blood glucose
Exercise stress

Promotes gluconeogenesis in liver
Helps increase blood glucose levels

22
Q

Epinephrine

Where is it produced

Stimulus

Action…

A

Adrenal

Exercise stress
Decrease in blood glucose

Promotes glycogen breakdown and glucose release from liver

23
Q

Cortisol

Where is it produced

Stimulus

Action…

A

Adrenal

Exercise stress
Decrease in blood glucose

Promotes breakdown of protein
Stimulates gluconeogenesis

24
Q

Optimal carbohydrate consumption protocol involves

A

Consume carbohydrates both before and during the exercise task

Athletes who may benefit from carbohydrate intake

Fluid replacement

25
Q

What do sports nutritionists recommend that athletes consume with regards to carbohydrates

What does carbs help to restore in athletes

A

8-10 grams of carbs per kilo of body weight daily

70kg = 560-700 grams daily = 2800 calories

Muscle glycogen levels

26
Q

What is the significance of carbs during training

A

No evidence that low carb diets improve exercise

High carb diets help guarantee optimal energy sources for daily training

27
Q

What is the concept used with regards to training and competition with carbs

A

Train High
Compete High
High carb intake

28
Q

What is carbo loading (glycogen loading)

What is it also known as

A

Method of increasing muscle glycogen levels

Muscle glycogen supercompensation

29
Q

Who is carbo loading beneficial for

A

Athletes who sustain high levels of continuous energy expenditure for prolonged periods

30
Q

What is the RECOMMENDED procedure for carbo loading

A

1st day = Tapering exercise

2nd, 3rd and 4th day:
mixed diet, moderate carbs, taper exericse

5th day:
High carb diet, taper exercise

6th and 7th day:
High carb, taper or rest

31
Q

What is the original classic method for carbo loading

A

1st day:
Depletion of exercise

2nd, 3rd and 4th day:
High protein/fat diet, low carb and taper exercise

5th day:
High carb, taper exercise

6th and 7th day:
High carb, taper or rest

32
Q

In carb loading how much should consist of carbs

A

70-80%

33
Q

What are the requirements of carb loading

A

Athlete should be fully trained

Have 3-4 days of high carb. 8-10 grams/kg of body weight

Taper exercise training over week

34
Q

What is no longer necessary in carb loading original method

A

Depletion stage
Low carb diet
Carb loading

35
Q

What is equally effective as carb loading

A

Low and high glycemic index carbs

36
Q

Does carb loading increase muscle glycogen concentration

Does it work for males and females

How much does it increase muscle glycogen levels by

A

Yes

Yes

two to three times

37
Q

Does carb loading improve performance

A

Not for short duration exercise tasks

Yes for prolonged endurance exercise tasks

38
Q

How does carb loading endurance exercise tasks

A

Helps maintain an optimal pace longer

Extra body water may help during exercise in the heat

39
Q

What is the most appropriate protocol to use for competition

A

Carb loading before

Carb consumption during event

40
Q

What are the ergogenic aspects of carbs based on metabolic by products

A

Pyruvate

DHAP

Lactate salts

Ribose

Multiple carb products

41
Q

Disacchardies are made up of

Examples

A

1 glucose and one of the other sugars

Glucose + glucose = maltose

Glucose + Galactose = lactose

Glucose + Fructose = sucrose

42
Q

What are the 3 monosaccarides

A

Glucose
Galactose
Fructose

43
Q

What are the 3 disaccarides

A

Maltose
Lactose
Sucrose

44
Q

Glucose is sometimes known as

A

Blood sugar

45
Q

Fructose is sometimes known as

A

Fruit sugar

46
Q

Lactose is sometimes known as

A

Milk sugar

47
Q

Sucrose is sometimes known as

A

Sugar sugar

e.g. white table sugar

48
Q

Starch and fiber are

Starch can be

Fiber cannot be

A

Long chains of glucose

Broken down by enzymes

Broken down as we dont have the enzyme

49
Q

On a 3500 calorie daily intake, how much carbs would provide the daily energy intake

A

65-80%

50
Q

When glucose is being stored what else is being stored

A

Water

Kin 163 (17 decks)

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