Carbohydrate Exam Sport Nutrition UMC

Fructose

Sweetest tasting sugar

amylase

found in salvia

hypoglycemia

low blood sugar

glucogen loading diet

diet used to get maximum carb storage

45-65%

% of calories from carbohydrate

sucrose

glucose + fructose

insulin

lower blood glucose level

adipose tissue

fat cell

glycogen

the preferred carbohydrate for exercising muscle

7 days

The length of time of a glycogen loading diet

glycogen

ploysaccharide stored in the liver

glucagon or ephinephrine

causes the breakdown of glycogen

gluconeogenesis

making of carbohydrate from non carb sources (protein and glycerol)

glycolysis

glucose-->pyruvate

1-3

carbohydrate containing meal should be eaten to hours before competition

poly saccharide starch

carbohydrate class found in legumes

amylase

pancreatic enzyme that digests starch

glycemic index

the amount a carbohydrate raises blood glucose level

60 minutes

how long can an athlete before glycogen is broken down causing fatigue

30-60 gms

how many grams of carb should be consumed for each hour of exercise

sugar alcohol

sorbitol

sucrase

enzyme that is made by the brush border of intestine to breakdown sucrose

counterregulatory

two or more compounds that oppose each others actions

3-12/gm/kg chart 5-10gm/kg

what is the range of carbs for athletes depending on intensity of exercise

carbohydrate and protein

two factors that optimize muscle glycogen formation after exercise

glucose and galactose

these two monosaccharides use the same carrier to get form GI tract to the blood

mono, di, and polysaccharides

the 3 classes of sugars

glucose, fructose, and galactose

monosaccharides

sucrose, lactose, and maltose

disaccharides

starch, glycogen

polysaccharides

It begins in the mouth where amylase starts the breakdown, then it goes through the digestive system. monosaccharides are absorbed through the bloodstream.

How are carbs absorbed

to act as a sensor of blood glucose and to store or mobilize glycogen

Role of liver in glycogen synthesis

helps regulate blood glucose levels and counters insulin. glucagon raises blood glucose levels

what does glucagon do in how carbohydrates are utilized

insulin plays a central role in promoting the utilization and storage of carbs. it helps lower blood glucose levels by increasing glucose uptake.

what does insulin do in how carbohydrates are utilized

epinephrine helps rapidly mobilize energy reserves especially glucose, which supports the body in times of stress. Epinephrine influences how carbs are utilized during times of immediate demand.

what does epinephrine do in how carbohydrates are utilized

Cortisol helps ensure that the body has adeadequatewuate energy resources to cope with stress and maintain essential function.

what does cortisol do in how carbohydrates are utilized

glucose

honey, dired fruits (dates, apricotes, raisins, etc), pasta, rice are all good in

lactose

milk, cheese, cream, yogurt, milk chocolate are all good in

starch

potatoes, bread, pasta, cereals are all good in

carb intake, timing of carb intake, type of carb, protein co-ingestion, insulin release, exercise type and duration, training status

Factors that favor glycogen resynthesize

chronic overtraining, long periods without rest and recovery, wrong diet, lack of hydration, increased stress

Factors associated with fatigue in the athlete

60g

How many grams of carbohydrate are recommended each hour of exercise

2-4

How many hours before an event should a high carb meal be consumed

During low to moderate-intensity activities, such as walking or jogging, where oxygen is readily available, aerobic glycolysis is the preferred fuel pathway.

Aerobic glycosides preferred fuel

Aerobic glycolysis occurs in the presence of oxygen.

During high-intensity, short-duration activities, such as sprinting or weightlifting, where the demand for energy is rapid and oxygen supply is limited, anaerobic glycolysis becomes the preferred fuel pathway.

anaerobic glycolysis preferred fuel

Anaerobic glycolysis occurs in the absence of sufficient oxygen.