Carb and Carb Performance - Memorizable Content

how many kcals is 1 gram of glucose?

4 kcal/g

how do you find how many grams of starch are in a product from a nutrition label?

= Total CHO (g) - dietary fiber (g) - total sugars (g)

pre biotic (simple terms)

feeds the gut critters

pro biotic (simple terms)

are THE gut critters

what is the AMDR for carbs?

45-65%

blood glucose is used by what and when does it dominate?

by nervous system, at rest

what two things does the nervous system use?

carbohydrates and ketones

what are ketones?

by-product of fat metabolism

what form are carbohydrates stored in the body?

as glycogen

where is glycogen stored in the body?

liver and muscles

what is unique about liver glycogen storage compared to muscle glycogen storage?

not used for itself, it is to be passed out back into blood

categories of carbohydrates

mono-, di-, oligo-, polysaccharides; simple vs complex; digestibility and fermentability

what makes a saccharide considered an oligosaccharide?

3-10 monosaccharides together

where are polysaccharides usually found in?

in plants as starch or fiber

FODMAP

fermentable oligo-, di-, monosaccharides and polyols

what is a polyol?

a sugar alcohol

what is the RDA for carbohydrates?

130 g (higher for pregnancy/lactation)

why do carbs cause tooth decay?

bacteria on teeth can break down CHO and produce acid which wears away enamel

three kinds of monosaccharides

glucose, fructose, galactose

how much fiber in a product makes it considered "high source of fiber"?

5 g

what is the RDA for fiber for women?

25 g

what is the main source of fiber?

plants

what is the RDA for fiber for men?

38 g

qualities of soluble fiber (fermentable)

increases satiety, slows glucose absorption, can bind cholesterol/other substances and excrete out of the body

qualities of insoluble fiber (non-fermentable)

increases satiety and fecal bulk, regulates transit time

glucose index (GI) definition

the blood glucose increase over 2 hours that 50 g of CHO has compared with 50 g of glucose

low GI

high GI

70

equation for glucose load (GL)

= GI x CHO amount

true or false, the utility of low vs high GI is questioned

true

what is the problem of going over the recommended limit of 10% of added sugars in one's diet?

added sugars are being consumed instead of something else aka crowds out other nutrients

what is the relation of cancer cells and glycolysis?

cancer cells up regulate glycolysis because of poor functioning mitochondria

what was a main finding from the Lustig research?

when replacing added sugars with starch to reduce sugar in diet, the obese children were weight stable and metabolic parameters were improved

what happens with large doses of fructose?

result in conversion to fat, resulting in fatty livers

NAFLD

non alcoholic fatty liver disease

true or false, you can make ultra processed foods in your home kitchen

false

what can a low-carb diet really be considered as?

a high fat diet

why would a low-carb diet be recommended?

as a first thing to do when one's diagnosed with type II diabetes

in what type of activities does the body rely heavily on carbs as an energy source?

high intensity activities

why are carbs an important energy source for exercise?

readily accessible because it is stored in muscle cells, more energy can come from carbs than from fats when O2 is limited (glycolysis)

how does endurance training increase your potential to use carbs?

stroke volume increases, capillaries around muscles increase, mitochondria increase which leads to better delivery of O2

why might fatigue occur as it relates to bodily carbs?

intense muscle fatigue correlates with low glycogen storage

3 reasons why eating carbs immediately before or during long/intense events improves physical performance

spares liver glycogen thus maintaining blood glucose, reduces psychological effort, and spares muscles glycogen

why might consuming a higher dose of easily absorbed carbs ~30 minutes before activity be risky when eating before competition is advised?

insulin increases in response to meal, but GLUT 4 is also being released by exercises so blood sugar decreases a lot

what was found through exogenous (direct infusion into bloodstream) carb feeding?

found by just letting someone taste a carb and spitting it out (never digesting it) that direct effects on the CNS (non-metabolic) caused an improvement in performance

what causes maximum absorption of carbs during exercise and why?

using monosaccharide combos because of their use of different transporters

why can side effects occur from carb loading?

because of the big change leading up to the event, so it is better to be consistent