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Nutrition > Final Exam (Carbs) > Flashcards

Final Exam (Carbs) Flashcards

1
Q

Carbs that taste sweet

A

Sugars

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2
Q

Contain natural sugars

A

Fruit, honey

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3
Q

Contain added sugars

A

Soda, candy

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4
Q

Added sugars should be

A

10%

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5
Q

AMDR of carbs

A

45-65% of energy

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6
Q

RDA of carbs

A

130 g/day

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7
Q

Carbs produce __kcal/g

A

4 kcal/g

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8
Q

Complex carbs

A

Starch

Glycogen

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9
Q

Examples of foods that contain starch

A

Bread, rice corn

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10
Q

Amount of glycogen in the liver. Function of the glycogen in the liver

A

400 kcal

Used for regulation of blood glucose

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11
Q

Amount of glycogen in muscle. Function of the glycogen in muscle

A

1,400 kcal

Burn for energy used for short duration exercise

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12
Q

AI dietary fiber for males and females

A 
Males = 38 g/day
Females = 25 g/day
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13
Q

Fiber that increase motility

A

Insoluble

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14
Q

Fiber that increases satiety

A

Soluble

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15
Q

Fasting normal glucose value

A

70-99 mg/dL

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16
Q

Blood glucose is regulated by these hormones

A

Insulin

Glucagon

17
Q

Insulin is secreted from the _________ while Glucagon is secreted from the _________

A

Insulin = Beta cells of the pancreas

Glucagon = alpha cells of the pancreas

18
Q

Insulin stimulates these

A
  • Glycogen synthesis
  • TG formation
  • GLUT 4 synthesis
19
Q

GLUT 4 synthesis occurs in what tissues?

A
  • Adipose

- Muscle

20
Q

Glucagon stimulates these

A
  • Glycogen breakdown (lysis)

- Gluconeogenesis

21
Q

Glucagon stimulates gluconeogenesis from _______, ________, and ______

A
  • Glycerol
  • Lactate
  • Glucogenic amino acids
22
Q

Which amino acids are NOT glucogenic?

A

Lysine
Leucine
(Lindsay Lohan)

23
Q

Glucogenic amino acids are released from the muscle as ________ made from _______

A

Alanine

Leucine

24
Q

Ratio of carbs:protein needed post resistance exercise

A

3:1

25
Q

Ratio of carbs:protein needed for post endurance exercise

A

3:1

26
Q

During an endurance workout, what mixture should a person take and how often should they take this mixture?

A
  • Glucose/Fructose mixture

- Needs to be taken every 15-20 minutes

27
Q

How many carbs should a person consume 1 hour before endurance exercise?

A

1 g/kg

28
Q

How many carbs should a person consume 2-3 hours before endurance exercise?

A

2-3 g/kg

29
Q

How many carbs should a person consume 3-4 hours before endurance exercise?

A

3-4.5 g/kg

Nutrition (11 decks)

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