Carbs - Final - Kailey

Question 1

What types of carbs taste sweet

Answer 1

Sugars

Question 2

What are the two main types of sugars

Answer 2

Natural Sugars and Added Sugars

Question 3

What are examples of Natural Sugars

Answer 3

Fruit and Honey

Question 4

What are examples of Added Sugars

Answer 4

Soda and candy

Question 5

What is the maximum amount of calories from added sugar a person should get in their daily diet

Answer 5

10%

Question 6

what is the AMDR for Carbs

Answer 6

45-65%

Question 7

What is the RDA for Carbs

Answer 7

130g/day

Question 8

How many kcal/g does carbs have?

Answer 8

4

Question 9

What are the three types of Complex Carbs

Answer 9

Starch, Glycogen and Dietary Fiber

Question 10

What are some examples of Starch

Answer 10

Bread, Rice and Corn

Question 11

How many kcal of glycogen can be stored in the liver

Answer 11

400kcal

Question 12

where is glycogen stored?

Answer 12

muscle and liver

Question 13

how many kcal of glycogen is stored in the muscle

Answer 13

1400kcal

Question 14

what is the glycogen that is stored in the liver used for?

Answer 14

Regulation of blood glucose

Question 15

what is the glycogen stored in the muscle used for?

Answer 15

short duration exercise

Question 16

which type of dietary fiber increases gastric motility

Answer 16

insoluble fiber

Question 17

which type of dietary fiber increases satiety/delays gastric emptying

Answer 17

soluble fiber

Question 18

what is the AI of dietary fiber for females? males?

Answer 18

Female - 25g/day

Male - 38g/day

Question 19

what is the normal fasting blood glucose?

Answer 19

70-99mg/dL

Question 20

what regulates blood glucose?

Answer 20

Insulin and Glucagon

Question 21

Insulin is secreted from ______ cells in the ______

Answer 21

Beta Cells in the Pancreas

Question 22

What is the function of insulin?

Answer 22

• stimulate production of GLUT4 in muscle and adipose
• stimulates synthesis of glycogen
• Increases TG #’s

Question 23

Glucagon is secreted from _____ cells of the _______

Answer 23

Alpha cells of the Pancreas

Question 24

Glucagon stimulates

Answer 24

• Glycogen Breakdown

- Gluconeogenesis

Question 25

What is Gluconeogenesis

Answer 25

The making of new glucose from Glycerol, Lactate and Gluconeogenic Amino Acids (NOT Lysine and Leucine)

Question 26

which two amino acids are NOT gluconeogenic amino acids

Answer 26

Leucine and Lysine

Question 27

Alanine is made from _____

Answer 27

Leucine

Question 28

Do you use a higher percentage of carbs during low intensity or high intensity exercise?

Answer 28

High Intensity

Question 29

what is the ratio of Carbs:Proteins that should be consumed after resistance training

Answer 29

3:1

Question 30

What is the ratio of Carbs:protein that should be consumed after an endurance workout

Answer 30

3:1

Question 31

What types of carbs should be consumed during in endurance workout. how often should they be consumed?

Answer 31

Fructose and Glucose should be consumed every 15-20 min

Question 32

How many carbs should be consumed as a pre-workout meal 2-3 hours before and endurance workout

Answer 32

2-3g/kg of BW 2-3 Hours before endurance workout

Question 33

How many carbs should be consumed as a pre workout 3-4 hours before an endurance workout?

Answer 33

3-4.5g/kg 3-4 hours before an endurance workout

Question 34

How many carbs should be consumed as a pre workout 1 hour before an endurance workout?

Answer 34

1g/kg 1 hours before an endurance workout