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Understanding Carbs Flashcards

(48 cards)

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1
Q

Types of Carbs

A

1 - Monosaccharides
2 - Disaccharides
3 - Oligosaccharides
4 - Polysaccharides

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2
Q

monosaccharides

A

simple sugars - building block for all other CHO

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3
Q

Disaccharides

A

simple CHO formed when two Monos bond

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4
Q

Oligosaccharides

A

CHO composed of small # of Monos (plants)

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5
Q

Polysaccharides

A

complex CHO (long chains of monos)

should comprise majority of CHO intake due to nutrient impact on health

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6
Q

Mono

A

simple sugars:
1 - Glucose
2 - Fructose
3 - Galactose

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7
Q

Disaccharides

A

Simple sugars (made from Monos)
1 - Sucrose
2- Maltose
3 - Lactose

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8
Q

Sucrose

A

table sugar
Di
glucose + fructose

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9
Q

Maltose

A

breakdown of starch
Di
glucose + glucose

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10
Q

Lactose

A

Dairy
Di
glucose + galactose

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11
Q

Polysaccharides

A

Complex
starches (plants)
fibers (indigestible by humans)
Glycogen (animals)

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12
Q

Starches

A

Amylose (straight chain)

Amylopectin (branched)

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13
Q

Fibers

A

Soluble (pectins, etc.)

Insoluble (Cellulose, etc.)

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14
Q

Glycogen

A

stored in muscle and liver

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15
Q

added sugar names

A

-anhydrous dextrose
-corn syrup solids
-invert sugar
-malt syrup
-molasses
-nectars
sucrose

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16
Q

avg american

A

22.2 tsp of added sugar/ day (15% of daily calories (~355 kcal/day)

consume 150 lbs/year (one soda/ day = 32 lbs/year)

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17
Q

American Heart Assoc (AHA) recommends

A

no more than 100 - 150 kcal / day

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18
Q

Polysaccharides

A

complex cho

basis of intake recommendations for athletes

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19
Q

Glycogen storage

A

storage form of CHO in body - poly (complex):

muscle: 300-400 g (supplies energy during muscle contractions)
liver: 80-120 g (maintains blood glucose)

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20
Q

Starches

Study These Flashcards
A

poly / complex
chains of sugars easily digested/metabolized for energy provision
>50% of CHO consumed by athletes
ex: bread, cereal, pasta, rice, potato, beans, chestnuts

21
Q

Fiber

Study These Flashcards
A

non-starch poly (complex)
resists digestion in the gut
30-40 g for men; 25-30 women

22
Q

insoluble fiber

Study These Flashcards
A

adds bulk to stool

23
Q

soluble fiber

Study These Flashcards
A

attracts water/turns to gel

slows digestive process (good impact on blood sugar)

24
Q

benefits of fiber

Study These Flashcards
A

1 - adds bulk (satiety)
2 - lowers glycemic index / slows absorption
3 - intestinal mobilization
4 - circulating cholesterol / triglycerides
5 - removes intestinal carcinogens
6 - balances intestinal PH and microbiota
7 - aids weight mgt / body comp goals

25
gastrointestinal microbiota
bacterial populations present in gastro-int tract | impacts health / risk of obesity
26
satiety
sensation of fullness following a meal
27
soluble fibers
- dissolves in water, slows digestion, satiety - oatmeal - lentils - apples - oranges - nuts - flax - beans - dried peas - cucumbers - celery - carrots
28
Insoluble fibers
- bulk for motility and limits constipation - barley - couscous - brown rice - zucchini - broccoli - cabbage - green beans - dark leafy veg - root veg skins
29
processed carbs
mfg cho absorbed like simple sugar or starch - obesity, inflammation, low nutritional value - cheap, palatable, long shelf life
30
Hypoglycemia
abnormally low blood glucose (begins ~70mg/dL)
31
hyperglycemia
abnormally high blood glucose (begins ~200mg/dL)
32
blood sugar regulation
- post meal: blood glucose rises, releases insulin from pancreas to draw sugar to tissues for use or storage - when blood sugar gets low from training (or long period w/o eating), glucagon released from pancreas to facilitate blood sugar release from liver to reestablish blood sugar levels
33
Insulin
hormone from pancrease facilitates glucose uptake from circulation and other anabolic roles
34
glucagon
hormone from pancreas promotes breakdown of glycogen in glucose in liver (increase concentration in circulation opposes action of insulin
35
pancreas
large gland secretes digestive enzymes into the intestines secretes insulin & glucagon via specialized cells
36
excess sugar / HFCS
- burns sugar over circulating fat/triglycerides - inc risk of weight gain - doesn't use fat stores for energy - hyperinsulinemia - insulin resistance risk / metabolic disease
37
hyperinsulinemia
- excess insulin is present in circulation relative to blood glucose - cause: diabetes, unhealthy eating habits
38
glycemic index (GI)
-measure blood-glucose raising potential of CO content in food
39
glycemic load (GL)
blood-glucose-raising potential of the CHO in a food and the total quantity of CHO -multiply GI by amt of CHO in grams and divide by 100
40
Glycemic response (GR)
impact a food has on blood glucose following consumption
41
GI
low: < 55 (reduced risk obsesity, colon, breast cancer, healthy cholesterol) medium: 56 - 69 high: > 70 (good for prolonged exercise / post exercise with protein)
42
CHO sport performance
fuel neuromuscular system
43
internal CHO mgt in body
- blood: transports 4-5g of glucose, maintains central nervous system - liver: maintains 25% of glycogen storage (80-120g) - muscle: maintains 75% of glycogen storage (300-400g)
44
Central nervous system (CNS)
includes the brain and spinal cord; serves as the central control for voluntary (skeletal muscle) and autonomic functions throughout the body
45
Glycogen use
broken down in the body to create the energy needed for anaerobic sport performance (e.g., high-force strength and explosive power actions)
46
inadequate CHO
the body will lose its protein-sparing mechanism defense system and be forced to promote gluconeogenesis at the expense of bodily proteins and muscle
47
Gluconeogenesis
creation of new glucose via the liver for release into circulation to meet energy needs and/or regulate blood sugar
48
Protein-sparing mechanism
preference of the neuroendocrine systems to spare bodily proteins for energy provision unless inadequate CHOs are available to fuel the CNS

Sports nutrition (3 decks)

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