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Sports nutrition > Understanding Carbs > Flashcards

Understanding Carbs Flashcards

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

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

A

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

22
Q

insoluble fiber

A

adds bulk to stool

23
Q

soluble fiber

A

attracts water/turns to gel

slows digestive process (good impact on blood sugar)

24
Q

benefits of fiber

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
Q

gastrointestinal microbiota

A

bacterial populations present in gastro-int tract

impacts health / risk of obesity

26
Q

satiety

A

sensation of fullness following a meal

27
Q

soluble fibers

A
  • dissolves in water, slows digestion, satiety
  • oatmeal
  • lentils
  • apples
  • oranges
  • nuts
  • flax
  • beans
  • dried peas
  • cucumbers
  • celery
  • carrots
28
Q

Insoluble fibers

A
  • bulk for motility and limits constipation
  • barley
  • couscous
  • brown rice
  • zucchini
  • broccoli
  • cabbage
  • green beans
  • dark leafy veg
  • root veg skins
29
Q

processed carbs

A

mfg cho absorbed like simple sugar or starch

  • obesity, inflammation, low nutritional value
  • cheap, palatable, long shelf life
30
Q

Hypoglycemia

A

abnormally low blood glucose (begins ~70mg/dL)

31
Q

hyperglycemia

A

abnormally high blood glucose (begins ~200mg/dL)

32
Q

blood sugar regulation

A
  • 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
Q

Insulin

A

hormone from pancrease
facilitates glucose uptake from circulation
and other anabolic roles

34
Q

glucagon

A

hormone from pancreas
promotes breakdown of glycogen in glucose in liver (increase concentration in circulation
opposes action of insulin

35
Q

pancreas

A

large gland
secretes digestive enzymes into the intestines
secretes insulin & glucagon via specialized cells

36
Q

excess sugar / HFCS

A
  • 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
Q

hyperinsulinemia

A
  • excess insulin is present in circulation relative to blood glucose
  • cause: diabetes, unhealthy eating habits
38
Q

glycemic index (GI)

A

-measure blood-glucose raising potential of CO content in food

39
Q

glycemic load (GL)

A

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
Q

Glycemic response (GR)

A

impact a food has on blood glucose following consumption

41
Q

GI

A

low: < 55 (reduced risk obsesity, colon, breast cancer, healthy cholesterol)
medium: 56 - 69
high: > 70 (good for prolonged exercise / post exercise with protein)

42
Q

CHO sport performance

A

fuel neuromuscular system

43
Q

internal CHO mgt in body

A
  • 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
Q

Central nervous system (CNS)

A

includes the brain and spinal cord; serves as the central control for voluntary (skeletal muscle) and autonomic functions throughout the body

45
Q

Glycogen use

A

broken down in the body to create the energy needed for anaerobic sport performance (e.g., high-force strength and explosive power actions)

46
Q

inadequate CHO

A

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
Q

Gluconeogenesis

A

creation of new glucose via the liver for release into circulation to meet energy needs and/or regulate blood sugar

48
Q

Protein-sparing mechanism

A

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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