Nutrition - carbs and exercise

3 primary reasons muscle fatigue occurs

muscles can’t produce enough force to meet demands, high ATP demands prevent oxidation of glucose and acidity accumulates, energy reserves are depleted in the muscle

How many carbs does the brain consume?

120 g/day

What does hypoglycemia cause?

lack of sharpness, mood disorders, type 3 diabetes

Carbs AMDR

45-65% of total energy intake

Carbs RDA

130 g/day

Fiber recommendation

38 g/day for males, 25 g/day for females, 28-29 g/day if pregnant or lactating

Average USA fiber intake

15 g/day

Health benefits of fiber

binds with toxins in the colon to assist with elimination, lowers cancer risk in GI tract organs, improves stool bulk to assist with elimination, binds with cholesterol in meals and bile

Common non-nutritive sweeteners

saccharin, aspartame, sucralose