Exam 1 Kine Study Guide - Carbohydrates, Nutrition and Exercise PDF

Exam 1 Kine Study Guide What Carbs do for the body -​ Crabs are the predominance feal source for your body to all endurance performance -​ Regulate blood sugar: Complex carbs (like whole grains and fiber-rich foods) help maintain stable blood sugar levels, preventing energy crashes. -​...

Exam 1 Kine Study Guide What Carbs do for the body -​ Crabs are the predominance feal source for your body to all endurance performance -​ Regulate blood sugar: Complex carbs (like whole grains and fiber-rich foods) help maintain stable blood sugar levels, preventing energy crashes. -​ Support Digestion: Fiber, a type of carbohydrate, aids digestion, promotes gut health, and prevents constipation -​ Restoring glycogen losses -​ To maintain blood glucose for attention and decision-making -​ To manage glycogen over -​ Maintain short energy burst -​ Matiang glycogen store What are the Carb recommendations for Field Sports (strength) vs. Field Sports (endurance) vs. Batting Sports vs Court Sports? Example Exercise A person that weight 75kg Low intensity: 3-5g/kg x 75= 225-375 g CHO Moderate exercise: 5-7g Kg= 375- 525g CHO What are the different classifications of CHO (i.e. mono, di, poly) Monosaccharides: Basic unit of carbohydrates.The simplest form of carbohydrates that cannot be broken down further. Serve as the building blocks for more complex carbohydrates. ✅ Examples:​ ✅ Glucose – Primary energy source for cells.​ ✅ Fructose – Found in fruits and honey, the sweetest natural sugar.​ Galactose – Found in dairy products, forms part of lactose. Disaccharides: Combining two monosaccharide molecules forms a disaccharide or double sugar in the chemical process of dehydration synthesis. Must be broken down into monosaccharides before absorption. ✅ Examples:​ ✅ Sucrose (Glucose + Fructose) – Table sugar, found in sugarcane, honey, and fruits.​ ✅ Lactose (Glucose + Galactose) – Milk sugar, found in dairy.​ Maltose (Glucose + Glucose) – Found in malted foods and beer. ask Oligosaccharides: Short-chain carbohydrates, partially digestible by humans. Some act as prebiotics, feeding beneficial gut bacteria. ✅ Examples:​ Raffinose (Galactose + Glucose + Fructose) – Found in beans, cabbage, and whole ✅ grains.​ ✅ Stachyose (Galactose + Galactose + Glucose + Fructose) – Found in legumes.​ Fructooligosaccharides (FOS) – Found in onions, garlic, and bananas; helps gut health. Polysaccharides: Long chains of monosaccharides, providing sustained energy and structural support. Amylose: Amylopectine: Maltodextrine​ Simple vs. Complex Carbohydrates; Fast vs. Slow CHO 1.​ Simple Carbohydrates ○​ Structure: Made of one or two sugar molecules (monosaccharides or disaccharides).  ○​ Digestion: Quickly broken down and absorbed, leading to a rapid spike in blood sugar. ○​ Examples: ​ Monosaccharides: Glucose, fructose (fruit sugar), galactose ​ Disaccharides: Sucrose (table sugar), lactose (milk sugar), maltose ○​ Found in: Candy, soda, fruit, honey, dairy 2.​ Complex Carbohydrates ○​ Structure: Made of long chains of sugar molecules (polysaccharides). ○​ Digestion: Broken down more slowly, providing a gradual release of energy. ○​ Examples: Starch (grains, potatoes), fiber (vegetables, whole grains, legumes) ○​ Found in: Whole grains, legumes, vegetables, oats, brown rice Fast vs. Slow Carbohydrates (Glycemic Index Perspective) 1.​ Fast-Digesting Carbohydrates (High Glycemic Index - GI) ○​ Cause a rapid increase in blood sugar and insulin levels. ○​ Useful for quick energy needs (e.g., before/during workouts). ○​ Examples: White bread, white rice, sugary drinks, candy ○​ Rapid digestion 1.0g/min ○​ 60g/hr ○​ glucose,malactose, sucose,amylopectine, maltodextrine 2.​ Slow-Digesting Carbohydrates (Low Glycemic Index - GI) ○​ Provide a steady release of energy, keeping blood sugar stable. ○​ Ideal for sustained energy and preventing blood sugar crashes. ○​ Examples: Whole grains, legumes, sweet potatoes, quinoa In summary: ​ Simple CHO = Fast CHO (but not always; some fruits are simple but slow) ​ Complex CHO = Slow CHO (usually, but refined complex carbs like white bread digest fast) Why does Fructose + Glucose improve performance vs just glucose or just fructose? ​ Fructose + Glucose improves performance because they use different transporters for absorption (SGLT1 for glucose, GLUT5 for fructose), allowing greater total carb uptake and higher oxidation rates (90–120g/hr vs. 60g/hr for glucose alone). This combination also: ✅ Reduces gut distress by avoiding transporter overload​ ✅ Enhances glycogen replenishment (glucose → muscle & liver, fructose → liver)​ ✅ Improves hydration via sodium-coupled glucose absorption This leads to more available energy, sustained endurance, and better digestion, making it ideal for performance nutrition. How many g of CHO are needed for 60 min exercise vs > 90 min exercise? 1. Exercise ≤ 60 minutes: ​ CHO Needed: 30g per hour ​ Why? For short-duration exercise, stored muscle glycogen is usually sufficient. A small amount of fast-digesting carbs (e.g., sports drink, fruit) can be helpful, but not always necessary. 2. Exercise > 90 minutes: ​ CHO Needed: 60g per hour ​ Why? Muscle glycogen stores deplete over time, so consuming fast-digesting carbohydrates (glucose + fructose mix) helps maintain energy and delay fatigue. ✔ ≤ 60 min: Carbs are not essential unless fasted or doing high-intensity work. ✔ 60–90 min: 30-60g of CHO per hour maintains performance. ✔ > 90 min: 60-90g/hour using a mix of glucose + fructose improves absorption and energy availability. ​ ​ ​ ​ ​ ​ ​ ​ ​ Recommendations of daily intake of CHO (in grams) for Team sports vs. Strength Training vs. Endurance training Activity Type CHO Intake (g/kg/day) Purpose General Activity 3-5 g/kg/day Basic energy needs (Sedentary/Light Exercise Strength Training (Muscle 4-6 g/kg/day Supports muscle recovery Gain/Powerlifting) and glycogen stores Team Sports (Soccer, 5-7 g/kg/day Supports intermittent Basketball, Football, etc.) high-intensity efforts and endurance Endurance Training 6-10 g/kg/day Sustains prolonged (Cycling, Running, activity and replenishes Triathlons, etc.) glyco Ultra-Endurance 8-12 g/kg/day Maximizes glycogen (Ironman, Marathon storage for extreme Training, etc.) endurance ✔ Strength Athletes (e.g., powerlifters, bodybuilders) focus on CHO for glycogen replenishment & recovery. ✔ Team Sport Athletes need moderate-high CHO for energy during high-intensity bursts. ✔ Endurance Athletes rely on high CHO intake to sustain long training sessions. ✔ CHO intake should be adjusted based on training volume, goals, and individual needs. Recommendations for CHO ingestion 1-4 hours before exercise,