Final Exam (Carbs) Flashcards
Carbs that taste sweet
Sugars
Contain natural sugars
Fruit, honey
Contain added sugars
Soda, candy
Added sugars should be
10%
AMDR of carbs
45-65% of energy
RDA of carbs
130 g/day
Carbs produce __kcal/g
4 kcal/g
Complex carbs
Starch
Glycogen
Examples of foods that contain starch
Bread, rice corn
Amount of glycogen in the liver. Function of the glycogen in the liver
400 kcal
Used for regulation of blood glucose
Amount of glycogen in muscle. Function of the glycogen in muscle
1,400 kcal
Burn for energy used for short duration exercise
AI dietary fiber for males and females
Males = 38 g/day Females = 25 g/day
Fiber that increase motility
Insoluble
Fiber that increases satiety
Soluble
Fasting normal glucose value
70-99 mg/dL
Blood glucose is regulated by these hormones
Insulin
Glucagon
Insulin is secreted from the _________ while Glucagon is secreted from the _________
Insulin = Beta cells of the pancreas
Glucagon = alpha cells of the pancreas
Insulin stimulates these
- Glycogen synthesis
- TG formation
- GLUT 4 synthesis
GLUT 4 synthesis occurs in what tissues?
- Adipose
- Muscle
Glucagon stimulates these
- Glycogen breakdown (lysis)
- Gluconeogenesis
Glucagon stimulates gluconeogenesis from _______, ________, and ______
- Glycerol
- Lactate
- Glucogenic amino acids
Which amino acids are NOT glucogenic?
Lysine
Leucine
(Lindsay Lohan)
Glucogenic amino acids are released from the muscle as ________ made from _______
Alanine
Leucine
Ratio of carbs:protein needed post resistance exercise
3:1
Ratio of carbs:protein needed for post endurance exercise
3:1
During an endurance workout, what mixture should a person take and how often should they take this mixture?
- Glucose/Fructose mixture
- Needs to be taken every 15-20 minutes
How many carbs should a person consume 1 hour before endurance exercise?
1 g/kg
How many carbs should a person consume 2-3 hours before endurance exercise?
2-3 g/kg
How many carbs should a person consume 3-4 hours before endurance exercise?
3-4.5 g/kg
