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Nutr 512- Nutrition For Athletes > Exam 2: Carbohydrates > Flashcards

Exam 2: Carbohydrates Flashcards

1
Q

What are carbohydrates

A

organic compounds that contain carbon,
hydrogen, and oxygen in various combinations

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2
Q

CHO nomenclature typically ends in “ose”?

A

not always true

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3
Q

What are the 3 major categories of CHO?

A
  1. simple
  2. complex
  3. dietary fiber
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4
Q

Types of simple sugars

A

Monosaccharides
Disaccharides

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5
Q

What are monosaccharide

A

Glucose
Fructose
Galactose

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6
Q

What are the 3 disaccharides

A

Maltose=
Lactose
Sucrose

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7
Q

What are refined sugars

A

Monosaccharides and disaccharides, such as glucose and
sucrose, may be isolated from foods in purified forms

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8
Q

corn syrup

A

Trisaccharides and higher saccharides also exist
and may be found in commonly used sweeteners such as corn
syrup. For example, high-fructose corn syrup, a common food
additive, is a manufactured carbohydrate derived from the conver-
sion of glucose in corn starch to fructose. Other food additives
that are primarily sugar include honey, brown sugar, maple syrup,
molasses, and fruit juice concentrate.

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9
Q

What are complex CHO made up of?

A

three or more glucose molecules combine

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10
Q

Types of complex carbohydrates

A
  1. Polysaccharides
  2. Oligosaccharides
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11
Q

complex carbohydrates are commonly known as _______

A

starches

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12
Q

What are polysaccharides composed of?

A

more than
ten glucose molecules are combined

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13
Q

Types of polysaccharide

A
  1. Dextrins
  2. Starch
  3. Glycogen
  4. Dietary Fiber
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14
Q

Forms of Starches, starch is the storage of what?

A
  1. amylose
  2. amylopectin
  3. resistant starch

Plants

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15
Q

Glycogen is storage form of

A

storage form in humans

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16
Q

3 types of Fiber

A
  1. Dietary Fiber
  2. Functional Fiber
  3. Total Fiber
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17
Q

What are glucose polymers?

A

polysaccharides prepared commercially by con-
trolled hydrolysis of starch

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18
Q

Which is common glucose
polymers used in sports drinks

A

maltodextrins

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19
Q

Dietary Fiber is

A

nondigestible
carbohydrates and lignin that are intrinsic and intact in plants;
this would include resistant starch

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20
Q

Functional Fiber is

A

Functional fiber consists of iso-
lated, nondigestible carbohydrates that have beneficial physiologi-
cal effects in humans

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21
Q

Total Fiber is

A

Total fiber is the sum of dietary fiber and
functional fiber. These nondigestible substances, which means
that they are not digested and absorbed in the human small intes-
tine, are usually a mixture of polysaccharides found in the plant
wall or intracellular structures.

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22
Q

Primary sources of digestible CHO

A
  • Grains
  • Fruits
  • Vegetables
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23
Q

Other sources of digestible CHO

A
  • Dairy group: ice cream, chocolate milk
  • Protein group: beans, lentils, nuts,
  • Sweets:
  • Sports drinks/food
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24
Q

What is soluble fiber

A

found to dissolve or swell in water and may be metabo-
lized by bacteria in the large intestine

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25
Q

3 types of Soluble Fiber

A
  • pectins
  • gums
  • algal polysaccharides
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26
Q

Key sources of Soluble fiber

A
  • fruits
  • most grains
  • beans
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27
Q

What is Insoluble Fiber

A

do not dissolve or metabolized by bacteria

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28
Q

3 types of insoluble fiber

A
  • cellulose
  • hemicellulose
  • lignin
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29
Q

key sources of insoluble fiber

A
  • wheat
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30
Q

Which part of a triglyceride can be used for glucose production?

A

Glycerol

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31
Q

What is the glycemic load formula?

A

GL = gly ind x gram of nonfiber carb in 1 service/ 100

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32
Q

True or False
It is now generally thought that the component of fatigue correlated with lactate results from the lactate itself rather than the effects of an increased free hydro ion and the associated acidity

A

True

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33
Q

What is Amylose

A
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34
Q

What is Amylopectic

A
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35
Q

what is resistant starch

A
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36
Q

What is the typical dietary fiber recommendations for athletes (% calories

A

45-65% of calories

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37
Q

What is the typical dietary fiber recommendations for athletes (DRV)q

A

300 g for every 2000Cal diet

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38
Q

What is the typical dietary fiber recommendations for athletes (male and women)

A
  • 25g women
  • 38g men
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39
Q

Osmosis is

A

the passive diffu-
sion of water.

40
Q

facilitated diffusion

A

, a receptor in the cell mem-
brane is needed to transport the substance from the intestine into
the villi.

no energy

41
Q

active transport

A

energy supplied by the villi cells in order to be absorbed

42
Q

Carbohydrates usually are ingested in the forms of

A

polysaccharides (starches), disaccharides (sucrose, maltose, and lactose), and
monosaccharides (glucose and fructose).

43
Q

The enzyme that digests complex carbo-
hydrates is ____________, which is secreted by the _____________ and ____________________

A

amylase, salivary glands, pancrease

44
Q

Saliva amylase initiates digestion of the polysaccharides
to disaccharides, but most digestion is done in the ___________________ by _______________________

A

small intestine by
pancreatic amylase

45
Q

sports drinks may be designed to take advantage of the different_____________________ receptors in the villi.

A

monosaccharide

46
Q

although there is very little digestion of carbohydrate in the stomach, the_____________
with which carbohydrate leaves the stomach, and its impact upon
the _______________ of water, may be important considerations for ath-
letes involved in prolonged exercise under _____________ environmental
conditions.

A

rapidity, absorption, warm

47
Q

High concentrations of simple sugars, particularly______________, may
exert a reverse _____________ effect in the intestines, drawing water from
the circulatory system into the intestinal lumen. The resulting
symptoms are referred to as the dumping syndrome and include
_________________________.

A

fructose, osmotic, weakness, sweating, and diarrhea

48
Q

Most dietary carbohydrates are broken down
to _______________ for absorption into the blood, while the majority of the
absorbed ______________- and _______________ are converted to glucose by the
liver. Glucose is the blood sugar.

A

glucose, fructose and galactose,

49
Q

The ________________ represents a ranking system relative to
the effect that consumption of 50 grams of a particular carbohy-
drate food has upon the blood glucose response over the course of
2 hours. The normal baseline measure is 50 grams of glucose, and
the resultant blood glucose response is scored as _______.

A

glycemic index (GI), 100,

50
Q

glycemic index (GI) 70 or more

A

high GI foods
●

51
Q

glycemic index (GI) 69–55

A

medium GI foods
●

52
Q

glycemic index (GI) 55 or less

A

low GI foods
●

53
Q

Many factors other than a food’s carbohydrate content, such
as the ________________ (coarse or fine) and __________________`(raw or
cooked), may influence the glycemic index of any given food

A

physical form, serving mode

54
Q

The ______________ also repre-
sents a ranking system relative to the
effect that eating a carbohydrate food
has on the blood glucose level, but GL
also includes the portion size. While the
glycemic index is based on 50 grams of
a particular food, a typical serving size for that food may be 6–8
ounces (180–240 grams).

A

glycemic load (GL),

55
Q

GL =

A

(glycemic index) × (grams of nonfiber carbohydrate in 1 serving) / 100

56
Q

glycemic load 20 or omre

A

high GL foods

57
Q

glycemic load 19-11

A

medium GL foods

58
Q

glycemic load 10 or less

A

low GL foods

59
Q

normal blood glucose level

A

80 - 100 mg/mL

60
Q

the human body possesses
a variety of mechanisms, primar-
ily ________________, to help keep blood
glucose levels under precise con-
trol

A

hormones

61
Q

explain Insulin role in detail

A

The rise in blood glucose, also
known as serum glucose, stimulates
the pancreas to secrete insulin into
the blood. Insulin is a hormone that
facilitates the uptake and utilization
of glucose (facilitated diffusion) by
various tissues in the body, most
notably the muscles and adipose
(fat) tissue.

62
Q

The primary receptors in
muscle and fat cell membranes are known as _______ receptors,
which are directly activated by insulin

A

GLUT-4

63
Q

what two factors activate GLUT-4 receptors?

A

Insulin and exercise

64
Q

The major fates of blood glucose

A
  1. Blood glucose may be used for energy, particularly by the brain
    and other parts of the nervous system that rely primarily on
    glucose for their metabolism.
  2. Blood glucose may be converted to either liver or muscle gly-
    cogen
  3. Blood glucose may be converted to and stored as fat in the
    adipose tissue.
  4. blood glucose also may be excreted in the urine if an
    excessive amount occurs in simple sugars
65
Q

Hypoglycemia can impair the
normal function of the ____________

A

brain

66
Q

liver glycogen may later be
reconverted to _____________ but not in the ______________. Why?

A

blood glucose, muscle glycogen

lack of a specific enzyme needed to change its form so that it
can cross the cell membrane back into the bloodstream

67
Q

why is blood glucose converted and stored as fat?

A

dietary carbo-
hydrate, in combination with caloric intake of other nutrients,
exceeds the energy demands of the body and the storage capac-
ity of the liver and muscles for glycogen

68
Q

The chemical formula for glucose is

A

C6H12O6,
so it contains 6 parts of carbon and oxygen and 12 parts of hydrogen

69
Q

he body has three major energy sources
of carbohydrate:

A

blood glucose, liver glycogen, and muscle gly-
cogen

70
Q

The ________- has the greatest concentration of glycogen in the body

A

liver

71
Q

the liver normally contains
only about 75–100 g of glycogen, or 300–400 kcal.

A
72
Q

One hour of
aerobic exercise uses more than half of the liver glycogen supply

A
73
Q

the liver glycogen content may be
decreased by starvation or increased by a carbohydrate-rich diet

A
74
Q

The greatest amount of carbohydrate stored in the body is in
the form of muscle glycogen

A

because the muscles com-
pose such a large proportion of the body mass as contrasted
to the liver

75
Q

gluconeogenesis

A

formation of glucose from protein, fats,

76
Q

what componenets of protein and fat are converted to glucose?

A

amino acids (alanine) and glycerol

77
Q

What are the major functions of
carbohydrate in human nutrition?

A
  1. supply energy
    other
  2. produce trioses and pentoses (glycolipids, glycoproteins) Ribose for RNA
78
Q

Carbohydrates can be used to produce energy either

A

aerobically or anaerobically

79
Q

oxidation of glucose produces

A

water, CO2, energy

80
Q

Explain lactic acid system produce ATP

A

ATP is produced rapidly via anaerobic gly-
colysis, but for this system to continue functioning, the end prod-
uct of glycolysis, pyruvic acid or pyruvate, must be converted into
lactic acid

anaerobic metabolism yields
3 ATP when starting with glycogen and only 2 ATP when start-
ing with glucose

81
Q

Explain oxygen system produce ATP

A

aerobic glycolysis predominates
and pyruvic acid is converted into acetyl CoA, which enters into
the Krebs cycle and electron transfer system for complete oxida-
tion and the production of relatively large amounts of ATP

aerobic metabolism yields about 32 ATP

82
Q

In what types of activities does the body rely
heavily on carbohydrate as an energy source?

A

person is working at 65–85 percent of capacity
for high-intensity anaerobic
events lasting for less than 1 minute and high-intensity aerobic
events lasting more than an hour or two.

83
Q

Why is carbohydrate an important
energy source for exercise?

A

can be used
for anaerobic energy production in the lactic acid sys-
tem, it is also the most efficient fuel for the oxygen sys-
tem
2. metabolic pathways for carbohydrate are also more efficient than
those for fat. more ATP than fat

84
Q

The primary carbohydrate source of energy for physical perfor-
mance is muscle glycogen, specifically the glycogen in the muscles
that are active

A

As the muscle glycogen is being used
during exercise, blood glucose enters the muscles and the energy
pathways. In turn, the liver will release some of its glucose to help
maintain or elevate blood glucose levels and prevent hypoglyce-
mia.

85
Q

Because carbohydrate is a primary fuel for exercise, as you initiate an
endurance exercise program, a major proportion of your energy will
be derived from your muscle glycogen stores. A single bout of exercise
can activate the genes that produce GLUT-4 receptors, which can exert
an insulin-type effect by facilitating the transport of blood glucose into
the muscle both during and immediately following the exercise bout.

A
86
Q

What effect does endurance training
have on carbohydrate metabolism?

A
  • increase GLUT-4 receptor production
87
Q

Which CHO need to be digested?

A

all except for monosaccharides

88
Q

Where does CHO absorption occur

A

Small intestine

89
Q

How does CHO absorption occur

A
  • Depends on type of monosaccharides
  • Almost all get absorbed as monosaccharides
90
Q

Glucose and galactose are absorbed via which transport?

How?

A
  • by active transport (SGLT1/GLUT2)
  • Require energy
  • Pump mole against conc gradient
  • SGLT1 carrier to take into epithelial cells
  • GLUT2 carrier takes into circulatory system
91
Q

Fructose is absorbed via which transport?

How?

A
  • by facilitated diffusion (GLUT5/GLUT2)
  • High to low concentration
  • Abs a lot of fructose carriers get saturated so can get in bc carriers are full, fructose go to large intestine. Fruc sit in LI. needs water, cause diarrhea, fructose is food for bacteria, release gas
  • Consume fructose with other carbs makes symptoms better
92
Q

What 3 Factors may impact performance

A
  • Rate of stomach emptying
  • Rate of absorption
  • Effect on water absorption
93
Q

What affects rate of stomach emtyping

A

Fiber rich meal and fat content in meal

94
Q

What affects rate of absorption

A

pure or high fructose feeding

95
Q
A
96
Q
A

Nutr 512- Nutrition For Athletes (8 decks)

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