Module 2.6 Carbohydrates

Question 1

Glucose + Fructose = ?

Answer 1

Sucrose

Question 2

Glucose + Glucose = ?

Answer 2

Maltose

Question 3

Glucose + galactose = ?

Answer 3

Lactose

Question 4

What are the 3 POLYsaccharides?

HINT: CSG

Answer 4

Cellulose
Starch
Glycogen

Question 5

One primary benefit of having an adequate amount of fibre in your diet?

Answer 5

Helps maintain bowel health

Question 6

When insulin increases, what decreases?

Answer 6

Cortisol

Question 7

The liver stores approx how much glycogen?

Answer 7

80-100g

Question 8

Blood stores approx how much glucose?

Answer 8

0.9g per litre

Question 9

Muscle stores approx how much glycogen?

Answer 9

400-800g

Question 10

What does insoluble fibre do in relation to digestion and the stool?

Answer 10

Increases stool production and enhances transit time of food through the stomach and intestines

Question 11

CHO represents carbs as an acronym for their chemical make up, what do the letters stand for?

Answer 11

Carbon
Hydrogen
Oxygen

Question 12

Is CHO essential and how many cals per gram? easy question

Answer 12

No

4cal per gram

Question 13

What is the g per kg range of CHO for performance?

Answer 13

3-10 g per kg

Question 14

What is the g per kg range of CHO for fat loss?

Answer 14

1-3 g per kg

Question 15

What is the g per kg range of CHO for muscle gain?

Answer 15

2-6 g per kg

Question 16

What is the g per kg range of CHO for health?

Answer 16

1-4 g per kg

Question 17

What are the 3 MONOsaccharides?

HINT (GGF)

Answer 17

Galactose
Glucose
Fructose

Question 18

What are the 3 DIsaccharides?

HINT: MLS

Answer 18

Maltose
Sucrose
Lactose

Question 19

What are GI and GL?

Answer 19

Glycemic index

Glycemic load

Question 20

What is Glycemic index?

Answer 20

The rate at which a food causes the level of glucose in the blood to rise

Question 21

What is glycemic load?

Answer 21

Glycemic index X number of grams of CHO per serving divided by 100

Question 22

What is the glycemic load of the following?

Pasta =

GI of 50-55 (say 55)
Serving size of 80g
CHO of 58g per serve = ??

Answer 22

Glycemic load of = 32

Question 23

What is a resistant starch?

Answer 23

any starch that is not digested in the small intestine but passes to the large intestine

Question 24

Benefits of resistant starch?

Answer 24

• fermented by LI microbiota
• possibly due to increase production of short-chain fatty acids
• increased bacterial mass to be used as prebiotic

Question 25

What are some sources of resistant starch?

Answer 25

``` Oats Rice thats cooked and cooled Beans and legumes Cooked and cooled potatoes Green bananas (but I mean why would you?) ```

Question 26

Dietary fibre recommendations?

Answer 26

Greater than 30g per day

Question 27

Benefits of dietary fibre?

Answer 27

Helps maintain bowel health Added low energy density volume to the diet

Question 28

Key benefits of CHO in diet?

Answer 28

- Protein sparing effect (possible increased protein catabolism when exercise is done with low CHO) - Maintain digestive health and optimal health - Sleep - Satiety and palatability of foods