NHM 315 1nd Edition Lecture 3Outline of Last Lecture I. Chapter 11Outline of Current Lecture II. Chapter 4Current 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 CaloriesFiber-Found naturally in whole grains-Indigestible-Important for good health-Timing for athletes is importantCarbs in the body-Preferred Engery source for cells-Immediate use of glucose for energy-Storage-Production of glucose from lactate, amino acids and glycerolDisaccharides-Condensation-Chemical reactionThese 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 condensationGlucose Metabolism-Regulation of blood glucose metabolism-Insulin and glucagonBlood Glucose-Normal level-70-100 mg/dl-It takes 30 mins to 2 hours to each normal levels after eating-Hypoglycemia-Below 50 mg/dlGlycemic 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 veggiesGlucose Available -Three sources-Breakdown of glycogen-Gluconeogenesis-Ingestion of carbsCarbs as Energy-Exercising muscle first uses CHO stored as glycogen-Utilization of muscle glycogen is most rapid during early stages of exerciseExercise 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 glucoseCHO 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 storesClassifying 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 hourCHO 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 importantCHO 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 glucoseCHO 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 hoursCarb Loading-Endurance and ultra endurance athletes-Events lasting long than 90 mins-Bodybuilders may use to enhance muscular definitionAthletes not meeting recommendations-Causes-Hypoglycemia-FatigueDeveloping a CHO intake Plan-Duration and intensity of exercise-Type of exercise-Athletes preferences-Availability of CHO sources-Athletes must meet energy needsForms of CHO for athletes-Sports Drinks-6-8% CHO-Sports Gel-100kcal, 25g CHO-Sports bars-Typically would be used after