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