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44 Cards in this Set
- Front
- Back
what is at the heart of sport nutrition guidelines for ALL athletes |
- carbohydates |
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carbohydrates are the primary energy source for what kind of exercise |
- moderate to intense |
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training does what to the CHO stored in the body? |
- significantly depletes it |
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crucial to be done of a daily basis |
- re-synthesis of muscle glycogen |
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important factors to consider when consuming CHO |
- amount - timing - type |
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most athletes fall short of meeting CHO recommendations (True or False) |
- true |
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CHO contains what compounds |
- carbon - hydrogen - oxygen |
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foods that contain CHO |
- sugars - starches -cellulose (fiber) |
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how are CHO generally classified |
- structurally |
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3 forms of CHO |
- monosaccharides - disaccharides - polysaccharides |
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what are sugar alcohols |
- low impact carbs - absorbed slowly - glucose and insulin concentrations rise slowly |
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how are sugar alcohols formed |
- formed from mono and disaccharides; such as glycerol, sorbitol, mannitol, xylitol |
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what CHO are incompletely absorbed |
- sorbitol - mannitol |
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sorbitol and mannitol |
- fewer kcal/g than sucrose and fructose - may have laxative effect |
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polysaccharides |
- chains of glucose molecules - starch - fiber - glycogen |
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what is starch |
- storage from of glucose in plants - end result of photosynthesis |
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what are starches composed of |
- straight (amylose) or branched (amylopectin) chains of glucose |
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what digestive enzyme break chains down to their basic component (glucose) |
- amylase |
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what is fiber |
- structural component of plants (eg cellulose) - tightly packed polysacharide |
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humans lack the enzymes necessary to digest ceullose (true/false) |
- true |
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what other animals also don't have the enzyme to break down cellulose |
- termites - herbivores (cows, koalas, horses) |
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what is utilized in the digestive tracts to do the work |
- bacteria |
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what is glycogen |
- storage form of glucose in animals - highly branched glucose chain - not really a "food" source of glucose |
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how is glycogen formed |
- via glycogenesis from glucose molecules |
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dietary sources of starch |
- grains - legumes - tubers |
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grains |
- grasses that bear seeds - wheat, corn, rice, rye, oats, barley - grain products (breads, cereals, pasta) |
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legumes |
- double-seamed pod containing single row of beans - lentils, split peas, black-eyed peas, beans |
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tubers |
- underground stems - potatoes, yams |
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dietary sources of fiber |
- grains - legumes - seeds - fruit and vegetables |
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poor sources of fiber |
- processed grains (refined): germ and bran removed |
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simple CHO |
- sugars |
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complex CHO |
- starches |
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low quality CHO |
- sugared beverages and cereals |
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high quality CHO |
- whole grains and foods |
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"bad" types of CHO |
- highly processed, fiber-deficient, highly sweetened |
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what is digestion |
- breakdown of food into smaller parts |
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what is absorption |
- taking smaller parts into intestinal cells, blood, and tissues |
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the digestive tract |
- mouth - stomach - small intestine - large intestine - anus |
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related organs in the digestive tract |
- pancreas - gall bladder - liver |
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mechanical digestion |
- physical process of manipulating and mixing foodstuffs plus breaking into smaller parts - still representative of original foodstuff |
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chemical digestion |
- enzymatic breakdown of foodstuffs into their chemical building blocks - not representative of original foodstuff - absorption can occur now |
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digestion of starch |
- begins in the mouth - salivary amylase breaks down - continues in small intestine - pancreatic amylase
|
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what is the end result of the digestion of starch |
- mono and disacccharides - glucose - maltose - oligosaccharides |
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digestion of dissacharides |
- occurs in the small intestine - brush border enzymes; one for each dissacharides |