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Flashcards in Carbs - Final - Kailey Deck (34)
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1

What types of carbs taste sweet

Sugars

2

What are the two main types of sugars

Natural Sugars and Added Sugars

3

What are examples of Natural Sugars

Fruit and Honey

4

What are examples of Added Sugars

Soda and candy

5

What is the maximum amount of calories from added sugar a person should get in their daily diet

10%

6

what is the AMDR for Carbs

45-65%

7

What is the RDA for Carbs

130g/day

8

How many kcal/g does carbs have?

4

9

What are the three types of Complex Carbs

Starch, Glycogen and Dietary Fiber

10

What are some examples of Starch

Bread, Rice and Corn

11

How many kcal of glycogen can be stored in the liver

400kcal

12

where is glycogen stored?

muscle and liver

13

how many kcal of glycogen is stored in the muscle

1400kcal

14

what is the glycogen that is stored in the liver used for?

Regulation of blood glucose

15

what is the glycogen stored in the muscle used for?

short duration exercise

16

which type of dietary fiber increases gastric motility

insoluble fiber

17

which type of dietary fiber increases satiety/delays gastric emptying

soluble fiber

18

what is the AI of dietary fiber for females? males?

Female - 25g/day
Male - 38g/day

19

what is the normal fasting blood glucose?

70-99mg/dL

20

what regulates blood glucose?

Insulin and Glucagon

21

Insulin is secreted from ______ cells in the ______

Beta Cells in the Pancreas

22

What is the function of insulin?

- stimulate production of GLUT4 in muscle and adipose
- stimulates synthesis of glycogen
- Increases TG #'s

23

Glucagon is secreted from _____ cells of the _______

Alpha cells of the Pancreas

24

Glucagon stimulates

- Glycogen Breakdown
- Gluconeogenesis

25

What is Gluconeogenesis

The making of new glucose from Glycerol, Lactate and Gluconeogenic Amino Acids (NOT Lysine and Leucine)

26

which two amino acids are NOT gluconeogenic amino acids

Leucine and Lysine

27

Alanine is made from _____

Leucine

28

Do you use a higher percentage of carbs during low intensity or high intensity exercise?

High Intensity

29

what is the ratio of Carbs:Proteins that should be consumed after resistance training

3:1

30

What is the ratio of Carbs:protein that should be consumed after an endurance workout

3:1