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UWEC BIOL 196 - Carbs and exercise

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BIO 196 1st Edition Lecture 15 Outline of Last Lecture I. Lactose intoleranceII. AbsorptionIII. Metabolism of glucoseIV. Catabolism of energy nutrientsV. Ketones spare glucoseVI. Gluconogenesis not on next examOutline of Current Lecture I. When I workout, when do I use carbs for fuel?II. Onset of exerciseIII. DRI for carbsIV. Blood glucoseCurrent LectureI. When I workout, when do I use carbs for fuel?a. Diet, exercise (intensity, duration), environmental conditions and training affect fuel useb. Fats and carbs are used at the same timec. At rest/fuel sources for muscles i. 80-90% fatii. 5-18% carbs (body’s trying to conserve for brain)iii. If you ate a significant amount of carbs within a few hours before you workout, it will be towards the high end of carbs burnediv. 2-5% proteinII. Onset of exerciseThese 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.a. Adrenaline goes up, insulin down, blood flow and fatty acid released from adipose tissues go upb. Increase in breakdown of liver glycogen (glucose – muscle for energy + glucose from muscle glycogen)i. Can’t turn muscle glycogen into blood glucose though c. Use more fat in prolonged exercise d. Increase core temperature, more carbs usedIII. DRI for carbsa. Acceptable macronutrient distribution range (AMDR)b. 45-65% of total energy from carbsc. 50-100 g/day to prevent ketosis d. Ketosis:i. If old people get too few carbs, affects memory and reaction timee. Average intake 200-300g/dayi. Nothing wrong with that number, but it’s the TYPE of carbs that’s wrongIV. Blood glucosea. Hormones i. Insulin lowers blood sugar; made by pancreasii. Glucagon raises blood sugar; made by pancreas1. Used when sleeping and you need blood sugarb. Fasting levels i. 70-99 mg/dL blood (normal)ii. If you’re under 70, not abnormal; but if over 99 you have prediabetes (100-125)1. This range gives person a chance to change their lifestyle!iii. 126 mg/dL fasting glucose- diabetes diagnosis cut off1. Too much blood sugar causes damage to cells in eyes, heart, etc!c. Reactive hypoglycemiai. Blood sugar drops after eating carbsd. Hyperglycemiai. High blood


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