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Carbohydrates PowerPoint Presentation

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Description : Check out this medical presentation on Bodybuilding Dietary Supplements and Sports Nutrition, which is titled "Carbohydrates", to know about the dietary carbohydrates.

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Published on : Jul 07, 2021 | Views : 1997 | Downloads : 4

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Carbohydrates Chapter 5
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What are Dietary Carbohydrates? Organic compounds containing Carbon Oxygen Hydrogen CH2O Formed naturally in nature Synthesized ~4 kcal/gram
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Types of Carbohydrates Simple CHO Monosaccharides Glucose (dextrose, grape sugar) Fructose (levulose, fruit sugar) Galactose (milk sugar) Disaccharide Maltose (malt sugar, glucose & glucose) Lactose (milk sugar, glucose & galactose) Sucrose (cane or table sugar, glucose & fructose)
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CHO Types Complex CHO 3 or more glucose molecules Polysaccharide (>2 molecules) Plant starches Animal starch (glycogen) glucose polymer (10-20 molecules) Maltodextrin polycose Fiber
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Plant Starches Contains many (up to several thousand) monosaccharides Storage form of CHO in plants Types Amylopectin – branched-chain molecule that is rapidly digested and absorbed Amylose – long chain molecule that is more slowly digested and absorbed Most starches contain combinations of both
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Concentration Units Mole = gram molecular weight A mole is the weight in grams of a particular substance, like glucose Example Glucose is C6H12O6 Atomic weight of C is 12, H is 1, O is 16 Multiply the atomic weight X the number of that element in the molecule and sum it up. - 1 mole glucose is 180 grams
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Muscle Glycogen Units Muscle glycogen/glucose concentration are expressed per kg of dry weight (d.w.) or per kg of wet weight (w.w.) In muscle, w.w. x 4.5 = d.w. Normal Muscle Concentration 12-16 g/kg w.w or 1.7 g/100 g muscle 65-90 mmole/kg w.w Can be ~ doubled by carbo loading
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Liver Glycogen Units Normal liver glycogen is 50-75 g/kg w.w. Liver glycogen reduced by 50% after 1 hour of exercise at 75% VO2max. At rest, glucose output is 150 mg/min 60% from liver glycogen 40% from gluconeogenesis At >75% VO2max Glucose output is 1 g/min 90% from glycogen
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Causes of Muscular Fatigue Related to CHO Use Muscle Glycogen Depletion Fatigue begins to occur at approx 30-40 mmole/kg ww. Short duration high intensity (<60 sec) not affected until glycogen drops below 20 mmole/kg Normal glycogen levels – 60-90 mM/kg Max levels – 200 mM/kg
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Causes of Fatigue Continued Liver Glycogen Depletion Normal glycogen range: 250-300 mM/Kg At rest, glucose from liver is 150 mg/min 60% from liver glycogen 40% from gluconeogenesis During exercise at 75% VO2max, output is 1 gm/min with 90% from glycogen. Normoglycemia: 60-100 mg/dl Hyperglycemia: >140 mg/dl Hypoglycemia: <45 mg/dl Reactive Hypoglycemia
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Glycemic Index (GI) The GI reflects the rate of digestion and absorption of CHO GI = Blood glucose area after test food Blood glucose area after reference food X 100
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Glycemic Load Glycemic index relative to the serving size Some CHO have high GI but are consumed in small quantities per serving GL = (GI x CHO/serving)/100 Ratings of glycemic loads High GL = >20 Medium GL = 11-19 Low GL = <11
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Use Of GI In Sports Nutrition Before Exercise: A low-GL CHO should be eaten, particularly before prolonged exercise, to promote sustained CHO availability During Exercise: Moderate to High-GL CHO foods or drinks are most appropriate After Exercise: High-GL CHO for glycogen resynthesis
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Major Factors Influencing Skeletal Muscle CHO Metabolism During Exercise Exercise Intensity Exercise Duration Training Diet
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Effect of Intensity of Exercise on CHO Utilization
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Exogenous CHO Oxidation & Intensity of Exercise Exo CHO oxidation increases with increasing intensity up to 60% VO2max. Peaks at 1.0-1.1 g/min Above 60% VO2max, increases in CHO oxidation are due to increases in muscle glycogen oxidation up to 4 g/min Limitation is due to rate of digestion, absorption and transport of glucose into systemic circulation
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Effect of Exercise Duration on CHO Utilization
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Effect of Training on CHO Utilization
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Effect of Diet on CHO Utilization
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Mixed Diet Low CHO  High CHO
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Daily CHO Reqirements Minimum of 100 g/day for nervous system Moderate duration/low intensity training of 1-3 hours – 5-7 g/kg Moderate to heavy endurance training of 1-2 hours – 7-12 g/kg Extreme exercise of 4-6 hours – 10-12 g/kg
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General Considerations Must get adequate overall nutrition in addition to the CHO Vitamins and minerals Adequate protein Total calories Glycemic Index needs to be considered
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Consumption 3-4 hours Before Exercise (Pre-Competition Meal) Up to 2-3 g/kg of CHO (200-300 gm) Moderate to high glycemic index CHO Minimal fat and protein Increases muscle and liver glycogen
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Less Than 1 Hour Before Exercise Individuals prone to reactive hypoglycemia should avoid CHO, especially high glycemic CHO May increase glycogen use Up to 100 g low to moderate GI if no feeding during exercise If feeding during exercise, then nothing up to 1 hour before.
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During Exercise Maximal use of exogenous CHO is ~ 70 grams per hour Timing of feedings seem unimportant 5-10% solution of 15-20 grams every 15-20 min 8 oz of Gatorade contains approx. 15 grams of CHO High Fructose may cause stomach upset Multiple CHO types may increase use Always test feeding prior to competition
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After Exercise Glycogen resynthesis rate is about 5-7% per hour 2 hour window following exercise for maximal rate of resynthesis High glycemic foods Combination of CHO and protein is best in a 3:1 ratio of CHO to protein. However, if total CHO intake is sufficient, PRO doesn’t matter.
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When Recovery Time is <8 hrs 1.2 gm/kg immediately and each hour for 4-6 hours Can consume in one bolus each hour or smaller quantities every 30 minutes If lesser amounts of CHO are available, consuming protein with CHO in 3:1 ratio is best (may also increase protein anabolism) CHO in fluid solution will also replace fluids
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When Recovery Time is >8 hours Most important factor is meeting total CHO requirement if the intake is spread throughout the next 24 hours. However, you can’t wait until the last minute as total resynthesis takes approximately 20 hours
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Factors Affecting Glycogen Resynthesis Trained have higher rates than untrained A lower starting concentration will increase the rate of synthesis No difference in fiber types??? Eccentric exercise has lower rates than concentric exercise after 18-72 hours, but not up to 6 hours No difference in males and females
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Most Recent Loading Technique 3 min of supramaximal exercise 10-12 gm/kg CHO for 24 hrs.
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Alcohol As An Energy Substrate 7 kcal/gram By-products of alcohol metabolism released in blood appear to be of little importance to exercising muscle Alcohol consumed prior to exercise may contribute 5% of energy over 90 min of exercise Alcohol requires more O2 for metabolism than CHO or fat
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Alcohol may interfere with glucose metabolism Reduced aerobic endurance at 80-85% of VO2max May reduce rate of gluconeogenesis Typically represents non-nutritive excess calories contributing to fat storage