Chapter 4: Carbohydrates

How many grams of carbohydrates do fruits and grains generally yield per serving?

15

How long does it take for the consumption of an adequate amount of carbohydrates to restore muscle glycogen levels to normal after exercise?

24 hours

Carbohydrates yield how many Calories per gram?

4

Up to how early can some ingested carbohydrates be used as an energy source following ingestion?

5-10 minutes

How many grams of carbohydrate per kilogram body weight are athletes in general training recommended to consume daily?

5-7

How long before prolonged exercise should carbohydrates be ingested to enhance performance? How many grams of carbs per kilogram body weight?

60-240 minutes; 4-5

What are the two common pathways in which protein, carbohydrates, and fat are all utilized for energy?

Krebs Cycle and Electron transport system

What is the order of the digestion tract?

Salivary gland/mouth, stomach, pancreas, small intestine, liver, large intestine, anus

during prolonged exercise, which specific muscle fibers are more likely to produce lactic acid and thus increase the perceived stress of the exercise

Type IIb

What causes muscle fatigue following high intensity exercise?

accumulation of hydrogen ions

What is the metabolic intermediate that is shared in common in the utilization of protein, carbohydrates, and fat for energy

acetyl-CoA

What are 2 examples of starches?

amylose and amylopectin

What are good sources of soluble fiber?

beans, dried peas, whole oats

How does dietary fiber exert health benefits?

binds substances like bile salts and increasing their exertion, stimulating peristalsis and speeding up intestinal transit, forming short chain fatty acids upon fermentation

Carbohydrates that are important for energy production during various forms of exercise are stored where?

blood as glucose, liver glycogen, muscle glycogen

What types of foods can increase the risk of developing dental caries?

chewy, sticky, sugary

fiber is considered a ____________

complex carbohydrate

What are the symptoms of hypoglycemia?

dizziness, muscular weakness, fatigue

What hormones increase blood glucose levels?

epinephrine, glucagon, and cortisol

What can carbohydrates be converted to and stored as in the body?

fat

What is insoluble fiber?

fibers that are not readily dissolved in water and not easily metabolized by intestinal bacteria

What are functions of carbohydrates besides providing energy?

formation of glycoproteins, glycolipids, and ribonucleic acid

Which monosaccharide is commonly found as a component in fruit?

fructose

which two monosaccharide for lactose?

galactose and glucose

What are the 3 parts of a whole grain?

germ, endosperm, bran

Nerve cells in the brain and retina and the red blood cells are normally dependent upon _________ for energy

glucose

What is the major monosaccharide found in the body?

glucose

What are the three simple sugars/monosaccharides?

glucose, fructose, galactose

What type of exercise is carbohydrates the primary energy fuel?

high intensity anaerobic events lasting less than 1 minute and high intensity aerobic events lasting more than an hour or two

glycogen stored in the __________ can later be reconverted to blood glucose

liver

What are the major storage sites for glycogen?

liver and muscles

In which sections of the gastrointestinal tracts does the digestion of carbohydrates by enzymes take place?

mouth and small intestine

Which organ secretes insulin?

pancreas

What is the primary function of carbohydrates?

provide energy

What enzyme is secreted in the mouth to begin the process of carbohydrate digestion in the human body?

salivary amylase

What are three characteristics of polysaccharides?

sometimes called complex carbohydrates, sometimes called starches, made of glucose units that are bonded together to form a chain

What is cane sugar or table sugar compose of?

sucrose

The carbohydrate source in sports drinks like Gatorade varies but usually contains a mixture of

sucrose, glucose, fructose

what are the three disaccharides?

sucrose, maltose, lactose

Why are carbohydrates an important energy source for exercise?

the metabolic pathways for carbohydrates are more efficient than those for fat, we can derive ATP more rapidly through glycolysis than from fat oxidation, and we derive more ATP from glucose than from a fatty acid

What is gluconeogenesis?

the new formation of glucose from either specific amino acids, glycerol or lactate

What happens to carbohydrates that are consumed after prolonged exercise as a replenishment meal?

used to re-synthesize muscle glycogen and can help restore blood glucose levels

When is glucose most likely used to produce fat?

when carbohydrate and overall calorie needs are exceeded

Where are complex carbohydrates primarily found?

whole grains, starchy vegetables, legumes