05/08/2016
CARBOHYDRATES
Cereals & Grains, Fruits & Veggies, Most Dairy, Sugars
Functions of CHO:
E/ fuel for exrx/ source of E for human diets
Most important fuel for exrx
Stored as glycogen in liver and muscles
Maintain blood glucose levels
E: 4 kcal/g (17kg)
Fats
Fish, Nuts, Eggs, Alternatives
Functions of Fat:
E dense
Provide essential fatty acids
E: 9 kcal/g (38kg)
Protein
Meat, Fish, Alternatives
Functions of Protein:
Primary function: Growth and repair of tissues and cells
Enzymatic function all enzymes are proteins
Transport function act as carriers for other nutrients
Normonal Function eg insulin
Immune function antibodies fight illness
Buffering function maintain pH balance of the blood
Muscle growth and repair
Satiety
Provides small fuel source for exrx
E: 4 kcal/g (17kg)
Introduction to E Metabolism
3 main E systems:
ATP-PC Anaerobic (Creatine Phosphate System)
Provides E for brief periods
(Glycolytic) Anaerobic
absence of O2
breakdown of glucose
activates in high intensity activity
E is produced by breaking down glucose
Last approx. 90 secs
Aerobic
Bodys E source
E is produced by splitting of phosphate group.
Functions of CHO:
E for everything
STRUCTURE
CHO = saccharides
Natural compounds
Fructose is found in fruit.
Sucrose found in table sugar.
Lactose found in milk.
Glycogen found in liver/ muscles.
VERY end form of CHO is glucose.
Digestion
Salivary amylase (breaks down foods in mouth)
My CHO intake:
Mod: 283.75 397.5
High: 397.5 681.25
My CHO intake:
Recreational: 170 283.75
Competitive 1: 340 453.75
Calculting GL