Dietary Goals and Carbohydrates Quiz

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Questions and Answers

What effect do monounsaturated fats have on cholesterol levels?

Increases total cholesterol levels

Lowers LDL, raises HDL (correct)

Lowers both LDL and HDL

Raises LDL, lowers HDL

Which type of fat is primarily found in whole milk, butter, and cheese?

Saturated (correct)

Trans fatty acids

Monounsaturated

Polyunsaturated

During low-intensity exercise at 25% VO2 max, what percentage of total energy cost is derived from fat?

>80% (correct)

>50%

<20%

Around 65%

At what intensity does energy contribution from fats diminish to less than 25%?

<blockquote> 85% VO2 max </blockquote> Signup and view all the answers

Which factor does NOT determine the amount of fat metabolism during exercise?

Weather conditions Signup and view all the answers

What is the primary omega-6 fatty acid found in vegetable oils?

Linoleic acid Signup and view all the answers

During moderate to high-intensity exercise at 65% VO2 max, how do fats and carbohydrates contribute to energy?

Fats and carbohydrates contribute equally Signup and view all the answers

What effect do trans fatty acids have on cholesterol levels?

Raises LDL, lowers HDL Signup and view all the answers

What is the primary role of carbohydrates in the diet?

Energy provision Signup and view all the answers

Which of the following is a disaccharide?

Sucrose Signup and view all the answers

What is the recommended daily fiber intake for overall health?

25 g to 38 g Signup and view all the answers

For strength and sprint athletes, what is the recommended carbohydrate intake per kilogram of body weight?

5-6 g/kg/day Signup and view all the answers

What percentage of energy from fat is considered acceptable according to the AMDR?

20-35% Signup and view all the answers

Low fiber diets are associated with which of the following health issues?

Heart disease Signup and view all the answers

Which of the following macronutrients is most important for temperature regulation?

Fat Signup and view all the answers

What happens to glycogen stores when they are full?

Fat deposition occurs Signup and view all the answers

What type of exercise primarily relies on fat as the main source of energy?

Moderate exercise Signup and view all the answers

How does carbohydrate feeding affect fat utilization during exercise?

It moderates fat utilization as glycogen decreases. Signup and view all the answers

Which dietary approach may benefit moderate intensity exercise and improve fat oxidation?

High fat diet for 3-5 days Signup and view all the answers

What is the Protein Digestibility Corrected Amino Acid Score (PDCAAS) used for?

To determine the quality of a protein based on amino acid requirements. Signup and view all the answers

Which of the following is considered an incomplete protein source?

Beans Signup and view all the answers

What effect do high fat diets potentially have on athletes engaging in high-intensity activities?

Cause gastrointestinal distress. Signup and view all the answers

Which type of amino acids are termed 'essential'?

Amino acids that cannot be synthesized by the body. Signup and view all the answers

What happens to fat utilization as glycogen stores decrease during exercise?

Free fatty acid (FFA) utilization increases. Signup and view all the answers

What is the protein requirement for strength/power athletes?

1.4-2.0g/kg/day Signup and view all the answers

Which factor is NOT mentioned as influencing protein requirements?

Vitamin intake Signup and view all the answers

What percentage of total energy cost can protein contribute during prolonged endurance exercise?

Up to 15% Signup and view all the answers

What might excessive protein consumption lead to?

Renal damage Signup and view all the answers

Which vitamin is essential for adequate calcium absorption?

Vitamin D Signup and view all the answers

What is a function of B vitamins in the body?

Energy production and muscle repair Signup and view all the answers

What may be a consequence of protein breakdown during high-intensity exercise?

Increased oxidation of leucine Signup and view all the answers

Which mineral is crucial for muscle contraction?

Calcium Signup and view all the answers

What is the relationship between glycogen storage and an athlete's ability to sustain exercise?

Glycogen storage is directly proportional to the ability to sustain exercise over 60 minutes. Signup and view all the answers

How much carbohydrate should an athlete consume 1-4 hours prior to exercise?

1-4 g/kg BW Signup and view all the answers

What is the recommended carbohydrate intake post-workout per kg of body weight?

1-1.5 g Signup and view all the answers

What effect does combining carbohydrates and protein have post-exercise according to Roy et al. 1997?

It elevates plasma insulin response and increases protein synthesis rates. Signup and view all the answers

Which carbohydrate/protein ratio improved glycogen storage rates the most according to Zawadzki et al.?

3:1 Signup and view all the answers

What was the increase in muscle glycogen for the carbohydrate/protein treatment compared to iso-carbohydrate treatment after 4 hours of recovery?

54% and 40% greater Signup and view all the answers

What should athletes consider regarding hydration during exercise?

Hydration is important for all lengths of training sessions. Signup and view all the answers

What interval is recommended for carbohydrate consumption post-workout?

Every 2 hours Signup and view all the answers

Study Notes

Dietary Goals

Optimize Performance & Body Composition by consuming appropriate nutrients.
Acceptable Macronutrient Distribution Ranges (AMDR) are set by the Food and Nutrition Board to guide dietary choices.

Carbohydrates

Primary Role: Energy provision providing 4 kcals per gram.
Simple Carbohydrates (Monosaccharides & Disaccharides):
- Monosaccharides: Glucose, Fructose, Galactose
- Disaccharides: Sucrose, Lactose, Maltose
Complex Carbohydrates (Polysaccharides):
- Polysaccharides: Starch, Fiber, Glycogen
Simple Carbs: Digested rapidly causing a large insulin response, potentially leading to fat deposition if glycogen stores are full.
- Optimal Consumption: When glycogen stores are depleted.
Fiber (25g-38g/day): Important for digestive health, helping to prevent heart disease, diverticulosis, colon cancer, and type 2 diabetes.
- Weight Loss: Fiber contributes to satiety, promoting fullness between meals.

Carbohydrate Requirements For Optimal Performance

Minimum: 50-100g per day to prevent ketosis and catabolism.
Strength/Sprint/Skill Athletes: 5-6 g/kg/day
Endurance Athletes (>90 min/day): 8-10 g/kg/day

Fat

Essential for Life: Temperature regulation, organ protection, insulation, vitamin distribution, energy production, cell membrane formation (omega-3, -6).
AMDR: 20-35% of energy from fat (400-700 kcals or 44g-77g based on 2000 kcal diet).
Diets < 15% Fat: Potentially lack health benefits and are difficult to sustain.

Fat Types and Effects on Cholesterol

Monounsaturated: Olives, olive oil, canola oil, peanut oil, almonds, peanuts. Lowers LDL, raises HDL.
Polyunsaturated: Corn, soybean, safflower, fish oils. Lowers LDL, raises HDL.
Saturated: Whole milk, butter, cheese, ice cream, red meat, coconuts. Raises LDL and HDL.
Trans Fatty Acids: Margarine, shortening, fried foods. Raises LDL, lowers HDL.

Fat Metabolism During Exercise

Epinephrine: Stimulates breakdown of adipose tissue triglycerides (TG), releasing free fatty acids (FFA) into the blood.
Low Intensity Exercise (< 25% VO2 max): Less than 20% energy from CHO, over 80% from fat.
Moderate to High Intensity Exercise:
- 65% VO2 max: Fats & CHO contribute equally.
- 85% VO2 max: Fat contribution diminishes (< 25%), muscle glycogen becomes the preferred energy source.

Fat Metabolism Factors

Fitness level
Exercise type
Intensity and duration
Fat reserves
Ability to mobilize and transport FA
Pre-exercise meal composition
Availability of stored CHO or CHO intake during exercise

High Fat Diets and Performance

Single High Fat Meal (4 hr prior): No significant impact on performance.
Short-Moderate Term High Fat Diets (3-5 days to 4 weeks): May benefit steady-state, moderate intensity exercise, improving fat oxidation and in some cases time to exhaustion.
High Fat Diets Followed by High CHO Intake (short or long term): Short term followed by CHO intake appears to be beneficial for performance.
High Fat Diets and High Intensity Activity: Not practical due to potential GI distress and the metabolic characteristics of fats.

Protein

Composition: Composed of amino acids (AAs)
Essential AAs: 9 AAs the body cannot synthesize.
Functions: Oxygen transport (hemoglobin), immune support (antibodies), catalysis (enzymes), muscle contraction (actin, myosin, troponin), blood clotting (prothrombin), hormone signaling, protein synthesis.
Incomplete Proteins: Food sources deficient in essential AAs. Grains, beans, vegetables.
- Complete Proteins: Soy and quinoa.
Complementary Proteins: Combining grains, beans and vegetables to create complete protein sources.
Protein Quality: Measured using the Protein Digestibility Corrected Amino Acid Score (PDCAAS).

Protein Requirements

Sedentary Individuals: 0.8 g/kg/day for cell turnover.
Endurance Athletes: 1.2-2.0 g/kg/day for tissue repair and BCAA use.
Strength/Power Athletes: 1.4-2.0 g/kg/day for tissue repair and anabolism.

Factors Influencing Protein Requirements

Total energy intake
Weight loss/gain goals
Carbohydrate availability
Exercise intensity and duration
Dietary protein quality

Proteins and Exercise

Minor Energy Source: Protein contributes relatively little energy during exercise.
Prolonged Endurance Exercise: Protein may contribute up to 15% of energy cost.
High Intensity Exercise & Protein Synthesis: Brief sessions of high intensity exercise lower protein synthesis rates and accelerate breakdown.
- Carbohydrate Consumption: May mitigate this effect.

Too Much Protein?

Potential Risks:
- Renal Damage: Less likely in healthy individuals.
- Increased Urinary Calcium Excretion: May only be a concern for those using purified protein supplements rather than food.
- Dehydration: Increased water loss due to nitrogen excretion.

Vitamins & Minerals

Vitamins: Organic compounds not synthesized by the body.
- Fat-soluble: A, D, E, K (absorption aided by fat).
- Water-soluble: C and B vitamins.
Minerals: Inorganic elements essential for growth and metabolic processes.
- Calcium: Muscle contraction and bone mineralization.
- Iron: Oxygen transport.

Vitamin Importance

B Vitamins: Support energy production and muscle building/repair.
Vitamin D: Crucial for calcium absorption and bone health.
Antioxidants (Vitamins C & E, β-carotene, Selenium): Protect cells from oxidative damage.

CHO Pre- and Post- Training

Pre-Training (1-4 hrs prior): 1-4g/kg bodyweight.
Post-Workout: 1-1.5 g CHO/kg bodyweight at frequent intervals (every 2 hours).
Glycogen Synthesis: Initiating with CHO+PRO intake demonstrates significant improvements in glycogen resynthesis rates.

Combining CHO + PRO

Increased Protein Synthesis: CHO intake with protein significantly boosted protein synthesis and reduced muscle tissue damage.
Enhanced Glycogen Storage: Simultaneous CHO+PRO intake resulted in superior glycogen storage compared to CHO-only or isocaloric treatments.

Do You Need To Fuel/Hydrate During Exercise?

Recommended for Exercise > 60 Minutes.

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Description

Test your knowledge on dietary goals and the role of carbohydrates in nutrition. This quiz covers topics such as macronutrient distribution, types of carbohydrates, and their effects on body composition and health. Assess your understanding of fiber and its importance in a balanced diet.