Final Exam Flashcards
what are polyols
sugar alcohols
how many subunits are in oligosaccharides
3-9
how many subunits are in polysaccharides
10 or more
what are the 2 main starch-based polysaccharides
amylose and amylopectin
does fructose generate an insulin response
no, because it is absorbed directly into the blood
what GI score indicates high GI
70 or more
what GI score indicates low GI
55 or below
what 2 factors can lower a foods GI score, and by what mechanism do they work
high acidity
presence of fats
slower gastric emptying
what factor can raise a foods GI score
cooking
what can chronic intake of high glycemic load cause
insulin resistance
what is glycemic index
a 0-100 score for how a food affects blood sugar levels over time
what is glycemic load
glycemic index multiplied by the quantity of CHO consumed
what are bonds between CHO called
glycosidic bonds
what are the 3 main disaccharides
sucrose
lactose
maltose
what makes up sucrose
glucose fructose
what makes up lactose
glucose galactose
what makes up maltose
glucose glucose
what happens to lactose in lactose intolerant individuals
the lactose ferments in the gut, causing bloating, gas, and diarrhea
what are FODMAPs
short chain carbs with limited digestibility
what do FODMAPs do in your gut
exert osmotic effects and ferment
all FODMAPs are prebiotics (T/F)
true
what is the typical amount of CHO stored in the body, and what is it stored as
500g glycogen
where is glycogen stored in body and in what percentages
80% muscle
20% liver
0.5% blood sugar
what is the form that amylose takes
straight chains
what is the form that amylopectin takes
branched chains
does soluble fiber speed or slow passage of food
slows
what are 3 effects of excess fiber intake
prebiotic effects
decreased mineral absorption
decreased fat soluble vitamin absorption
how much water is required for each gram of glycogen stored
3g
what is the recommended fiber intake for men and women
men 38g
women 25g
where does 90% of CHO and 100% of fat digestion take place
the small intestine
how often does intestinal lining renew completely
4-5 days
how much daily CHO should athletes ingest
3-12g/kg
when should an athlete intake CHO before an event
3-4 hours
how much CHO should an athlete take during activity
30-60g/hr
what is max rate of glucose uptake from GI tract during exercise
1g/min
what % of CHO in a beverage is generally handles well during activity
6-8%
whats the best protocol for a CHO mouth rinse
6% solution, rinse 5-10s, 4-10 times
whats the best method to get an ultra-endurance athlete to absorb more CHO during exercise
mix CHO types - glucose, fructose, sucrose - and include some sodium
whats the optimum window to uptake CHO after exercise
within 2h
how much glycogen resynthesis happens in first hour after exercise
1.5g/kg
how much glycogen resynthesis happens after 1 hour post exercise
1-1.2g/kg
does protein after exercise enhance CHO uptake?
yes
what does chymotrypsin do
cleaves next to large non polar amino acids in the small intestine
what does trypsin do
cleaves next to lysine or arginine in the small intestine
what are BV, PER, PDCAAS, and DIAAS examples of
protein rating systems
what % of amino acids are retained in the liver
50-65%
what is the weight in g of the amino acid pool
150g
what % of RMR energy is spent on protein turnover
20%
what are 2 ways to increase protein turnover rates
fasting
intense exercise
what % of amino acids in the liver are used to fuel the liver with ATP
50%
what % of amino acids are used for protein synthesis
20%
what waste product are amino acids broken down to for excretion
urea
during starvation, which protein source gets catabolized for energy first:
visceral tissues OR skeletal muscle
visceral tissues
what is the net protein turnover in the body per day, in %, and how many grams is that
1-2%
320g
protein RDA for sedentary adults
0.8 g/kg/d
protein RDA for athletes
1.2-2.0 g/kg/d
how much more protein, in %, must vegetarians consume vs non-vegetarian athletes
10% more
what is hyperammonemia
when intake of protein exceeds 2.5 g/kg/d the body cannot excrete ammonia fast enough, and the body becomes toxified
how much protein should an athlete consume right after exercise, in g/kg
0.25-0.3 g/kg
how much protein should an athlete consume before sleep, in g
40g
how can excess protein intake cause dehydration
excess urea draws water away from tissues and into the kidneys
how long can intense exercise impair immune cell function for
3-24h
how much extra protein should be eaten after an infection, in g/kg/d
0.2-0.3 g/kg/d for 2-3x the duration of the infection
of these amino acid supplements, which 3 are considered effective:
b-alanine
HMB
BCAAs
glutamine
arginine
AAKG
glucosamine/chondroitin
b-alanine
HMB
BCAAs
what can b-alanine supplements do, and what is a potential side effect
increase carnosine levels, which helps muscles buffer pH
may cause paresthesia (itching)
what can HMB supplements do
prevent muscle breakdown
what % of total energy expenditure comes from amino acids
3-5%
what is the % of lean mass lost during periods of caloric restriction
20-30%
what % of dietary fat intake is consumed as triacylglycerols
95%
what % intake indicates high saturated fat diet
10%
how long are fatty acid tails
4 to 24 carbons
what % of fat intake indicates a very low-fat diet
less than 15-20%
how many carbons in MCT chains
6-10
how many carbons in short chain fatty acids
1-4
how many carbons in long chain fatty acids
14-24
how long after ingesting fat will fatty acids show up in the blood
3-6 hours
whats the recommended intake in % of saturated fats
less than 5-6%
whats the recommended % intake of fat per day
20-35%
how much fat intake should an endurance athlete have, in g/kg
2-3 g/kg
what is the general guideline for fat intake per day, in g/kg
1 g/kg
