2.6 - The Fundamentals of Carbohydrate - Biochemistry & Metabolism Flashcards
(27 cards)
What does insulin do to fat metabolism?
Insulin temporarily switches off fat metabolism to prioritize carbohydrate metabolism.
How does insulin affect cortisol?
Insulin reduces cortisol, a catabolic hormone that breaks down tissues.
What is leptin, and how is it affected by insulin?
Leptin is a hormone that reduces appetite, and insulin increases leptin levels.
What role does insulin play in thyroid hormone production?
Insulin stimulates thyroid hormone production, affecting metabolism.
What is the “protein sparing” effect of carbohydrates?
Carbohydrates reduce the need for protein oxidation during exercise, allowing protein to be used for muscle growth.
How do carbohydrates support digestive health?
Carbohydrates, particularly fibre and resistant starch, promote healthy digestion and gut function.
How do carbohydrates improve sleep quality?
Carbohydrates increase insulin levels, which help tryptophan cross the blood-brain barrier and increase serotonin production, promoting sleep.
Why are carbohydrates considered important for satiety?
Carbohydrates, especially fibrous ones, are low in energy density, helping to fill the stomach and reduce hunger.
What percentage of total energy do government guidelines recommend from carbohydrates?
55-60% of total energy intake.
Why are high amounts of refined carbohydrates potentially harmful?
They may increase the risk of cardiovascular diseases, including elevated triglycerides.
Why is personalised nutrition important for carbohydrate intake?
Individual goals and energy needs should guide carbohydrate intake, not generalized recommendations.
Why is it a myth that turkey makes us sleepy because of tryptophan?
While turkey is high in tryptophan, it also contains other amino acids that compete for transport to the brain, limiting the effect of tryptophan.
How do carbohydrates affect tryptophan transport in the brain?
Carbohydrates increase insulin, which reduces competition from other amino acids, allowing more tryptophan to cross the blood-brain barrier and promote sleep.
You have a 22-year-old female client who is a long distance runner, she weighs 54kg. What range of carbohydrates would you recommend for her to support her training and recovery?
Select one:
A. None, she doesn’t need any carbohydrates
B. 54g - 162g
C. 162g - 540g
D. 108g - 324g
C. 162g - 540g
Based on the lecture, as a client with a performance focus, we would be aiming for between 3 - 10 g/kg carbohydrate.
3g/kg carbohydrate = 3 x 54 = 162g carbohydrate
10g/kg carbohydrate = 10 x 54 = 540g carbohydrate
= 162g - 540g
Glucose + Fructose
Sucrose
Glucose + Galactose
Lactose
Glucose + Glucose
Maltose
Which list contains only polysaccharides?
Select one:
A. Fructose, glucose, cellulose
B. Starch, glycogen, maltose
C. Cellulose, starch, glycogen
D. Cellulose, glucose, starch
C. Cellulose, starch, glycogen
Identify ONE benefit of consuming adequate dietary fibre.
Select one:
A. It stimulates muscle protein synthesis
B. It helps maintain bowel health
C. It causes fat loss
D. It Increases fat oxidation
B. It helps maintain bowel health
A cereal bar contains 6g of total carbohydrates, 3.5g of sugar and 2g of fibre. What would the net carbohydrates
be?
Select one:
A. 5.5g
B. 11.5g
C. 4g
D. 2.5g
C. 4g
Net carbs = Total Carbohydrate - Fibre
What are the benefits of carbohydrate? (Select all that apply)
A. It is an essential energy source
B. It helps maintain digestive health
C. It helps you sleep
D. It increases fat oxidation
B. It helps maintain digestive health
C. It helps you sleep
If a banana contains 20g of carbohydrate per 100g, how many grams of carbohydrate are in a typical banana (150g)?
30g
Which three elements are carbohydrates made up of?
Carbon, Hydrogen & Oxygen
A client’s daily carbohydrate requirement will vary based on which of the following?
A. Goals
B. Body Weight
C. Training Volume & Type
D. Environmental Factors
E. All of the above
F. None of the above
E. All of the above
