Class 2 Flashcards
Carbs (22 cards)
Definition of carbs
Any large group of organic compounds in food and living tissues
Sugar, starch, cellulose
H-O (2:1)
Importance of photosynthesis
Plant synthesize sugar -> we eat them -> we get carbs
The 4 roles of carbs
1) Energy (glycogen for muscle or liver)
2) Protection (muscle mass destruction)
3) Body functions (enzymes, hormones, transporters, digestion)
4) Organoleptic/ emotion value (breast milk and primal instincts)
3 Monosaccharides
1) glucose (sugar, honey, …)
2) fructose (sugar, honey, …)
3) galactose (dairy products)
3 Disaccharides
1) Sucrose: glu + fru
Sugar, honey, …
2) Lactose: glu + gala
Dairy products
3) Maltose glu + glu
malt and corn
2 Polysaccharides
1) Starch
grain, bread, potato, rice
2) Glycogen
Living animals so not much
2 Complex carbs non assimilable
1) Soluble dietary fibers
2) Insoluble dietary fibers
Soluble dietary fibers (2 type and role)
Partially affected by digestion
1) Pectin (apple, citrus, oat, legumes)
2) Mucilage (seaweeds, agar-agar)
Role: 1. normalization of lipid in blood 2. Influence glycemic response with insulin
Insoluble dietary fibers (3 type and role)
Not affected by digestion
1) Cellulose (wheat, whole grain)
2) Hemicellulose (potato, cereal)
3) Lignin (vegetables)
Role: 1. appetite 2. digestive health
Carbs before training
0-1h: 30g
1-2h: 60g
2-3h: 1/2 carb, 1/4 meat/veggies
3+h: 1/3s carb, meat, veggies
Carbs during training
0-1h: water/electrolytes
1-2h: 30g/h
2-3h: 60g/h
3+h: 90g/h
Carbs after training
less than 8h between event: aim for 1/3s but prio digestion
Long tournament: snacks every 1-2h
6 ways to train low carbs
1) low carb diet
2) training after sleeping (no eat)
3) no carbs in recovery
4) sleep low (sleep without eating carbs in recovery)
5) long training + no carb intake
6) 2 training a day
Recomendations on health
more dietary fibers 15g/day
add gradually: digestion prob
Too much: less energy + disease
Not enough: less energy, physical/ mental capacity, underweight
Added sugar / day
50g
Dangers of “free sugar”
No fiber = instant metabolization
Glycemic control EAT CARB
1) Carbs = high glucose in blood
2) Pancreas secretes insulin
3) lower blood glucose
4) use glucose cell
5) body creates glycogen
IF still: lipid synthesis
OVERREACTION: too much insulin = hypoglycemia = no energy
Glycemic control LOW CARB
1) Low glucose in blood
2) pancreas secretes glucagon
3) high glucose synthesis
4) low glycogen
Glycemic index
High > 70% Med 69-56% Low < 55%
Scale how much raise blood glucose
Based on how fast it is absorbed NOT on how much it has
Glycemic load
High > 20 Med 19-11 Low < 10
Like glycemic index, but consider amount of glucose in portion
What affects glycemic index
Food processing, shape, variety, doneness, other food in meal
Low: vegetable/fruits, whole grain products
High: white rice/bread, mashed potatoes, fruit punch
Artificial sweetener pros/cons
Pro:
1) weight control: no calories
2) glycemic control: diabetes
Con:
1) weight control: harder control
2) stay addicted
3) cancer: possible links
