Chapter 3: Carbs

RDA for adults (general population)?

-130 grams a day
-Body needs a minimum of 50 to 100 g per day to prevent ketosis

AMDR for Carbs (general poopulation)

45-65% (60% for college)

Carbs are a major source of energy for what?

Brain, Nerves, & RBC

RDA for adults (athletes)?

130 grams a day

AMDR for Carbs (Athletes)

-55-65% (80% is not uncommon for elite)
-Needs vary on an athletes stage of training and comp schedule

Why is daily intake of carbs necessary?

stores of glucose are depleted in about 18 hours

What happens when no glucose is available?

the body is forced to manufacture glucose out of proteins (NOT proteins purpose in life)

Gluconeogenesis

Manufacturing glucose out of non-carb substrates

What are the end products of carb digestion?

-Glucose
-Galactose to glucose
-fructose to glucose
(the liver stores and releases glucose to maintain blood glucose levels)

What is the main functions of carbs?

-Supply energy
-glucose is needed to breakdown fat
-maintain normal blood glucose levels (liver glycogen)
-fuel muscle activity (muscle glycogen)

What does maintaining normal fat metabolism mean for carbs?

-fats don't breakdown completely without carbs which can form ketone bodies (health problem) and disrupt normal pH balance (blood becomes acidic)

What should you do days before a competition?

carb load 60%+

What should you do 4-24 hours before a competition?

eat balanced high- CHO meals/snacks (CHO= 60-70% of total calories)

What should you do 0-4 hours before a competition?

eat 1-4 grams CHO/kg body weight. Eat things that are easily digestible and low fiber

What should you do during a competition?

Eat 30-60 g per hour at regular intervals; "experiment" during training

What should you do after a competition?

-CHO consumption ASAP for glycogen replenishment; High glycemic index sources are preferred; 1-1.5 g CHO every 2 hours for 6 hours

What is hypoglycemia?

Low blood sugar