carbs

Question 1

carbs RDA is ____ g/d and the AMDR range is __-__% cal

Answer 1

130 g/d

45-65%

Question 2

carbs give you __ kcal/g

Answer 2

4

Question 3

carbs that taste sweet are simple and due to either ___ or ___ sugars

Answer 3

natural

added

Question 4

natural sugars include the glucose and fructose in things like __ and ___, while added sugars are found in __ and ___ and should account for less than 10% of your dietary intake

Answer 4

fruit/honey

soda/candy

Question 5

all non-digestible (complex) carbs and lignin found in plants

Answer 5

dietary fiber

Question 6

___ dietary fiber increases motility while ____ dietary fiber (fermenters) increases satiety by delaying gastric emptying

Answer 6

insoluble

soluble

Question 7

dietary fiber AI for females is ___ g/d and for males it is __ g/d

• requirements decrease if >50yo
• avg american consumes 12-18

Answer 7

25

38

Question 8

things like B-glucans, gums, wheat dextrin are ___ fibers, while cellulose, lignin, some pectins are ____

Answer 8

soluble

insoluble

Question 9

complex carbs that are ____ are things like bread, rice and corn

Answer 9

starches

Question 10

GLYCOGEN from complex carbs will either go to the __ or ___

Answer 10

liver

muscle

Question 11

glycogen from complex carbs in the liver stores ___ kcal, and uses it for ____ regulation

Answer 11

400

blood glucose

Question 12

glycogen from complex carbs in the muscle store ___ kcal and use it for _____

Answer 12

1400

short duration exercise

Question 13

fasting blood glucose is normally ____ mg/dL and is regulated by these two peptide hormones:

Answer 13

70-99

glucagon/insulin

Question 14

insulin is secreted from ___ and glucagon is secreted ___, both in the pancreas

Answer 14

B cells

a cells

Question 15

insulin stimulates ___ synth, ___ synth, and ___, which gets glucose into MUSCLE and ADIPOSE

Answer 15

glycogen
TG
GLUT4

Question 16

glucagon stimulates _____ BREAKDOWN and _____

Answer 16

glycogen

gluconeogenesis

Question 17

glucagon stims gluconeogenesis from these three things

Answer 17

glycerol
glucogenic AA
lactate

Question 18

T1D is insulin ____ and T2D is insulin ____

Answer 18

dependent (autoimmune)

independent (poor diet)

Question 19

what two things affect blood glucose and increases TG?

Answer 19

sugars

starch

Question 20

glucogenic AA, like ____, which is made from ____, are released from muscle when needed for gluconeogenesis

Answer 20

alanine

leucine

Question 21

carb:protein recommended post RESISTANCE exercise

Answer 21

3:1

Question 22

carbs recommended preworkout for ENDURANCE:

• 2-3h prior: __ g/kg
• 3-4h: __g/kg
• 1h: __

Answer 22

2-3 g/kg
3-4.5 g/kg
1 g/kg

Question 23

for ENDURANCE, it is recommended that carbs are taken in every __-__ min, preferably ___ and ___, to enhance glucose oxidation

Answer 23

15-20

glucose/fructose

Question 24

post-workout carb:protein for ENDURANCE

Answer 24

3:1

Question 25

a higher % of carbs are used at ___ intensity exercise

Answer 25

high