NHM 315 1nd Edition Lecture 3 Outline of Last Lecture I Chapter 11 Outline of Current Lecture II Chapter 4 Current Lecture Cassification of Carbohydrates Saccharide sugar Monosaccharides Glucose fructose and galactose Disaccharides Sucrose lactose and maltose Polysaccharides Starch Glycogen Good and bad Simple and complex Processed Empty Calories Fiber Found naturally in whole grains Indigestible Important for good health Timing for athletes is important Carbs in the body Preferred Engery source for cells Immediate use of glucose for energy Storage Production of glucose from lactate amino acids and glycerol Disaccharides Condensation Chemical reaction These notes represent a detailed interpretation of the professor s lecture GradeBuddy is best used as a supplement to your own notes not as a substitute OH and a hydrogen atom combine form water Glycogen is formed by condensation Glucose Metabolism Regulation of blood glucose metabolism Insulin and glucagon Blood Glucose Normal level 70 100 mg dl It takes 30 mins to 2 hours to each normal levels after eating Hypoglycemia Below 50 mg dl Glycemic Index Ranking based on the blood glucose response of a food compared to a reference food High glycemic index foods may be beneficial to athletes High glycemic foods Starchy goods and veggies Low glycemic index foods Legumes beans fruits and non starchy veggies Glucose Available Three sources Breakdown of glycogen Gluconeogenesis Ingestion of carbs Carbs as Energy Exercising muscle first uses CHO stored as glycogen Utilization of muscle glycogen is most rapid during early stages of exercise Exercise and carb metabolism Increase in exercise intensity increase in carb metabolism Carbs are the main energy source for moderate to high intensity exercise Muscles prefer glycogen over circulating glucose CHO Recommendations for Athletes Total carb recommendations for athletes 5 10g kg of body weight Expressed as a can be misleading Must consider individual athlete Energy intake must be adequate Must consume enough to replenish glycogen stores Classifying Athletes Power Sprints 5 7g kg Short duration 30 mins high intensity Intermittent High Intensity 6 8g kg Moderate 30 60 min longer than a hour Endurance 8 10g kg Long duration moderate intensity Ultra endurance 10g kg Long duration moderate intensity Low intensity long duration More than 1 hour CHO Intake before exercise Goals Avoid hunger Delay fatigue Minimize gastrointestinal distress Limitations Start times may not be known Familiar foods may not be available Environmental conditions may be unusual Stress of competition may cause GI distress Important to top off the muscle cell with glycogen 3 4 hours before 1g of CHO kg body weight for the number of hours prior to competition Low GI CHO may be beneficial to endurance athletes High GI CHO foods should not cause a problem for most athletes Trial and error is important CHO intake during exercise CHO repletion is not needed if activity period is less than 60 minutes After 1 hour the athletes should consume 30 60 grams of CHO This may spare muscle glycogen prevents fatigue and maintains blood glucose CHO after training and competition CHO consumption as soon as possible after exercise Small frequent CHO containing meals CHO foods with a high glycemic index For max glycogen 1 5g kg within the first hour 0 75 1 5g kg each hour for the next 3 hours Carb Loading Endurance and ultra endurance athletes Events lasting long than 90 mins Bodybuilders may use to enhance muscular definition Athletes not meeting recommendations Causes Hypoglycemia Fatigue Developing a CHO intake Plan Duration and intensity of exercise Type of exercise Athletes preferences Availability of CHO sources Athletes must meet energy needs Forms of CHO for athletes Sports Drinks 6 8 CHO Sports Gel 100kcal 25g CHO Sports bars Typically would be used after training