Final Exam

Question 1

what are polyols

Answer 1

sugar alcohols

Question 2

how many subunits are in oligosaccharides

Answer 2

3-9

Question 3

how many subunits are in polysaccharides

Answer 3

10 or more

Question 4

what are the 2 main starch-based polysaccharides

Answer 4

amylose and amylopectin

Question 5

does fructose generate an insulin response

Answer 5

no, because it is absorbed directly into the blood

Question 6

what GI score indicates high GI

Answer 6

70 or more

Question 7

what GI score indicates low GI

Answer 7

55 or below

Question 8

what 2 factors can lower a foods GI score, and by what mechanism do they work

Answer 8

high acidity
presence of fats

slower gastric emptying

Question 9

what factor can raise a foods GI score

Answer 9

cooking

Question 10

what can chronic intake of high glycemic load cause

Answer 10

insulin resistance

Question 11

what is glycemic index

Answer 11

a 0-100 score for how a food affects blood sugar levels over time

Question 12

what is glycemic load

Answer 12

glycemic index multiplied by the quantity of CHO consumed

Question 13

what are bonds between CHO called

Answer 13

glycosidic bonds

Question 14

what are the 3 main disaccharides

Answer 14

sucrose
lactose
maltose

Question 15

what makes up sucrose

Answer 15

glucose fructose

Question 16

what makes up lactose

Answer 16

glucose galactose

Question 17

what makes up maltose

Answer 17

glucose glucose

Question 18

what happens to lactose in lactose intolerant individuals

Answer 18

the lactose ferments in the gut, causing bloating, gas, and diarrhea

Question 19

what are FODMAPs

Answer 19

short chain carbs with limited digestibility

Question 20

what do FODMAPs do in your gut

Answer 20

exert osmotic effects and ferment

Question 21

all FODMAPs are prebiotics (T/F)

Answer 21

true

Question 22

what is the typical amount of CHO stored in the body, and what is it stored as

Answer 22

500g glycogen

Question 23

where is glycogen stored in body and in what percentages

Answer 23

80% muscle
20% liver
0.5% blood sugar

Question 24

what is the form that amylose takes

Answer 24

straight chains

Question 25

what is the form that amylopectin takes

Answer 25

branched chains

Question 26

does soluble fiber speed or slow passage of food

Answer 26

slows

Question 27

what are 3 effects of excess fiber intake

Answer 27

prebiotic effects decreased mineral absorption decreased fat soluble vitamin absorption

Question 28

how much water is required for each gram of glycogen stored

Answer 28

3g

Question 29

what is the recommended fiber intake for men and women

Answer 29

men 38g women 25g

Question 30

where does 90% of CHO and 100% of fat digestion take place

Answer 30

the small intestine

Question 31

how often does intestinal lining renew completely

Answer 31

4-5 days

Question 32

how much daily CHO should athletes ingest

Answer 32

3-12g/kg

Question 33

when should an athlete intake CHO before an event

Answer 33

3-4 hours

Question 34

how much CHO should an athlete take during activity

Answer 34

30-60g/hr

Question 35

what is max rate of glucose uptake from GI tract during exercise

Answer 35

1g/min

Question 36

what % of CHO in a beverage is generally handles well during activity

Answer 36

6-8%

Question 37

whats the best protocol for a CHO mouth rinse

Answer 37

6% solution, rinse 5-10s, 4-10 times

Question 38

whats the best method to get an ultra-endurance athlete to absorb more CHO during exercise

Answer 38

mix CHO types - glucose, fructose, sucrose - and include some sodium

Question 39

whats the optimum window to uptake CHO after exercise

Answer 39

within 2h

Question 40

how much glycogen resynthesis happens in first hour after exercise

Answer 40

1.5g/kg

Question 41

how much glycogen resynthesis happens after 1 hour post exercise

Answer 41

1-1.2g/kg

Question 42

does protein after exercise enhance CHO uptake?

Answer 42

yes

Question 43

what does chymotrypsin do

Answer 43

cleaves next to large non polar amino acids in the small intestine

Question 44

what does trypsin do

Answer 44

cleaves next to lysine or arginine in the small intestine

Question 45

what are BV, PER, PDCAAS, and DIAAS examples of

Answer 45

protein rating systems

Question 46

what % of amino acids are retained in the liver

Answer 46

50-65%

Question 47

what is the weight in g of the amino acid pool

Answer 47

150g

Question 48

what % of RMR energy is spent on protein turnover

Answer 48

20%

Question 49

what are 2 ways to increase protein turnover rates

Answer 49

fasting intense exercise

Question 50

what % of amino acids in the liver are used to fuel the liver with ATP

Answer 50

50%

Question 51

what % of amino acids are used for protein synthesis

Answer 51

20%

Question 52

what waste product are amino acids broken down to for excretion

Answer 52

urea

Question 53

during starvation, which protein source gets catabolized for energy first: visceral tissues OR skeletal muscle

Answer 53

visceral tissues

Question 54

what is the net protein turnover in the body per day, in %, and how many grams is that

Answer 54

1-2% 320g

Question 55

protein RDA for sedentary adults

Answer 55

0.8 g/kg/d

Question 56

protein RDA for athletes

Answer 56

1.2-2.0 g/kg/d

Question 57

how much more protein, in %, must vegetarians consume vs non-vegetarian athletes

Answer 57

10% more

Question 58

what is hyperammonemia

Answer 58

when intake of protein exceeds 2.5 g/kg/d the body cannot excrete ammonia fast enough, and the body becomes toxified

Question 59

how much protein should an athlete consume right after exercise, in g/kg

Answer 59

0.25-0.3 g/kg

Question 60

how much protein should an athlete consume before sleep, in g

Answer 60

40g

Question 61

how can excess protein intake cause dehydration

Answer 61

excess urea draws water away from tissues and into the kidneys

Question 62

how long can intense exercise impair immune cell function for

Answer 62

3-24h

Question 63

how much extra protein should be eaten after an infection, in g/kg/d

Answer 63

0.2-0.3 g/kg/d for 2-3x the duration of the infection

Question 64

of these amino acid supplements, which 3 are considered effective: b-alanine HMB BCAAs glutamine arginine AAKG glucosamine/chondroitin

Answer 64

b-alanine HMB BCAAs

Question 65

what can b-alanine supplements do, and what is a potential side effect

Answer 65

increase carnosine levels, which helps muscles buffer pH may cause paresthesia (itching)

Question 66

what can HMB supplements do

Answer 66

prevent muscle breakdown

Question 67

what % of total energy expenditure comes from amino acids

Answer 67

3-5%

Question 68

what is the % of lean mass lost during periods of caloric restriction

Answer 68

20-30%

Question 69

what % of dietary fat intake is consumed as triacylglycerols

Answer 69

95%

Question 70

what % intake indicates high saturated fat diet

Answer 70

10%

Question 71

how long are fatty acid tails

Answer 71

4 to 24 carbons

Question 72

what % of fat intake indicates a very low-fat diet

Answer 72

less than 15-20%

Question 73

how many carbons in MCT chains

Answer 73

6-10

Question 74

how many carbons in short chain fatty acids

Answer 74

1-4

Question 75

how many carbons in long chain fatty acids

Answer 75

14-24

Question 76

how long after ingesting fat will fatty acids show up in the blood

Answer 76

3-6 hours

Question 77

whats the recommended intake in % of saturated fats

Answer 77

less than 5-6%

Question 78

whats the recommended % intake of fat per day

Answer 78

20-35%

Question 79

how much fat intake should an endurance athlete have, in g/kg

Answer 79

2-3 g/kg

Question 80

what is the general guideline for fat intake per day, in g/kg

Answer 80

1 g/kg