Ns425 u3summary

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Unit 3 Summary

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Ns425 u3summary

  1. 1. Carbohydrates<br />Unit 3<br />Stacey Day, MS, RD, LDN<br />
  2. 2. Explain the basic structure and classification of carbohydrates<br />
  3. 3. CHO Classification<br />Simple CHOs<br />Simple sugars<br />Monosaccharides<br />Disaccharides<br />Complex CHOs<br />Oligosaccharides<br />Polysaccharides<br />Photos © Photodisc<br />
  4. 4. Other Polysaccharides<br />Dietary Fiber<br />Nondigestible<br />Plant sources<br />Soluble versus insoluble<br />Functional Fiber<br />Nondigestible<br />Commercially produced or isolated form<br />Dietary + Functional = Total Fiber<br />Photo Courtesy of Renee Comet/ National Cancer Institute<br />
  5. 5. Artificial Sweeteners<br />Classified as:<br />Non-nutritive<br />Nutritive<br />Generally sweeter than sucrose<br />Must have FDA approval<br />Have “GRAS” status<br />
  6. 6. Artificial Sweeteners<br />Aspartame<br />NutraSweet<br />Sucralose<br />Splenda<br />Saccharin<br />Sweet ‘n Low<br />Acesulfame-K<br />Tagatose<br />Sugar alcohols<br />
  7. 7. Importance of CHO in Exercise<br />Serves as an energy source both at rest and during exercise.<br />Becomes sole source of energy during very intense exercise.<br />However, stores of CHOs in body are limited.<br />
  8. 8. Importance of CHO in Exercise<br />Blood glucose levels and the amount of CHO (i.e., glycogen) stored in the muscles can delay fatigue.<br />
  9. 9. What should an athlete eat in the days leading up to competition?<br />Well-balanced diet in which 55 to 70% of total calories come from CHOs.<br />Carbohydrate loading?<br />Photo © Digital Stock<br />
  10. 10. What should an athlete eat in the hours leading up to competition?<br />0 to 4 hours prior to competition<br />Small meal, easily digested, low fiber<br />Low glycemic index<br />Liquid meals<br />Fruit juices<br />Photo © Able Stock<br />
  11. 11. What about CHO consumption during competition?<br />Types of CHOs<br />Glucose, glucose polymers, starches<br />Sport nutrition products<br />Gels<br />Bars<br />Drinks<br />Photo © Photodisc<br />
  12. 12. What about CHO consumption during competition?<br />Amount of CHO<br />Depends on rate of utilization<br />Length of competition<br />~60 grams/hour<br />Photo © Photodisc<br />
  13. 13. How much should an athlete eat after competition?<br />.5 g of CHO/lb:<br />Immediately after<br />2 hours after<br />4 to 6 hours after<br />Photos © Photodisc<br />
  14. 14. Glycemic Index versus Glycemic Load<br />Glycemic Index (GI)<br />Glycemic effect of an isolated food<br />Based on elevation of blood sugar levels two hours after ingestion<br />Glycemic Load (GL)<br />Glycemic effect of the diet <br />(GI x CHO content per serving) x 100 <br />How useful are GI and GL in sport?<br />

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