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 Carbs are organic compounds that contain

› Carbon (C)
› Hydrogen (H)
› Oxygen (O)
 Chemical formula for carbs C6H12O6
 Two main types of carbs:
› 1. Simple carbs (sugars)
› 2. Complex carbs (starches & dietary fiber)
 • Naturally present as simple sugars in fruits,
 milk etc.
 • Two main type:
 – Monosaccharides
 • Consist of a single sugar molecule
 – Disaccharides
 • Consist of two sugar molecule chemically joined
 (condensation
 Monosaccharides
› Glucose – energy source
› Fructose – most sweetest
› Galactose
› Other – pentoses, sugar alcohol
 Disaccharides
› Sucrose (common table sugar)
 Glucose + Fructose
› Lactose (major sugar in milk)
 Glucose + Galactose
› Maltose (product of starch digestion)
 Glucose + Glucose
 Chains of more than two sugar molecules
› Oligosaccharides
 Short carbs chains of 3 to 10 sugar molecules
 Raffinose
 Stachyose
 Polysaccharides
› Long carbs chains of monosaccharides
 Starch
 Grains – wheat, rice, corn, oats, barley
 Legumes – peas, beans, lentils
 Tubers – potatoes, yams & cassava
 Plants form – amylose & amylopectin
 Glycogen
› Animal starch
› Play important role as a readily mobilizable store of glucose
› Composed of long, highly branched chains of glucose molecule
› Storage – skeletal muscle (60%), liver (40%)
 Dietary Fiber
› Fruits, vegetables, legumes & whole grains
› Resemble starches, but not digested in the GI tract
› Include - Cellulose, Hemicelluloses, Pectins, Gums &
Mucilages
 Starch
› Mouth & Salivary Glands
 SG secrete saliva into the mouth, moisten the food
amylase

Starch small polysac, maltose


› Stomach
 Stomach acids inactivates salivary enzymes, stopping
starch digestion
 Starch
› Small intestine & pancreas

 Pancreas produces an amylase into small intestine


Pancreatic Amylase

› Starch Small polysac, Disac


 Starch
› Small intestine & pancreas
 Then, disac enzymes hydrolyze disac into monosac
Maltase
› Maltose Glucose + Glucose
Sucrase
 • Sucrose Fructose + Glucose
Lactase
 • Lactose Galactose + Glucose
 Fiber
› Mouth
 The mechanical action of the mouth crushes and tears
fibers & mix with saliva – moisten
 Stomach
› Fiber not digested – delay gastric emptying
 Small intestine
› Fiber not digested – delay absorption of other
nutrients
 Fiber
› Large Intestine
 Bacteria enzyme digest fiber

Bacteria enzymes
Some fiber Fatty acids. Gas
 Carbs are absorbed as monosac in the small
intestine

 Absorbed monosac enter capillaries, flow to liver


& converted to glucose.

 Absorbed glucose travel to liver or remain in


bloodstream to maintain blood glucose level
 Storing glucose as glycogen
› Glucose that is not needed as a fuel source is
assembled into glycogen.
 Storing glucose for energy
› Preferred fuel for brain, RBC, nervous system, fetus,
fat metabolize
 Sparing body protein
› Dietary carbs spares body protein from being broken
down & used to make glucose
 Preventing ketosis
› When fat provides fuel for cells, cells require a small
amount of carbs to breakdown fat & release energy
› When no carbs available – liver produce ketone
bodies
› To much ketone in the blood – Ketosis.
› Cause - starvation, diabetes mellitus, chronic
alcoholism
Release Storage of glucose
High
of insulin (glycogen) in liver
Blood
from & muscle cells
Glucose
pancreas

 Insulin stimulate:
› Uptake of glucose
› Storage as glycogen
› Fat storage
Release
of Breakdown of
Low
glucagon glycogen & protein
Blood
from – release of glucose
Glucose
pancreas into bloodstream

 Glucagon stimulate:
› breakdown of glycogen
› release of glucose
› synthesis of glucose from amino acids
 Contribute 55-60% of daily calories for individual
age > 2 years
 Diet of 2000kcal/day – 275-300g carbs/day
 Food Guide Pyramid
› 6 – 11 servings of breads, cereals, rice & pasta
› 2 – 4 serving of fruits
› 3 – 5 serving of vegetables
› 2 – 3 serving of milk
 50 to 100g of carbs daily to prevent ketosis
 Eat 50 – 70% of total energy as carbs with a
variety of natural carbs food sources including
fruits, vegetables & their juices as well as whole
grain products and low fat dairy food
 6 – 10g of carbs/kg bodyweight depending on the
gender & type of sport
 Also known as glycogen loading, carbo loading,
muscle glycogen supercompensation.
 Maximizing muscle (and liver) glycogen stores at
theonset of exercise and is most often used to
enhance endurance performance of more than 2
hours (marathon, triathlons, ultra marathon.
 Not suitable – sports involving jumping, sprinting,
short distances effort (<10km) and swimming
 Carbohydrate loading technique
› Athletes practice a carbohydrate loading regimen by
gradually tapering off rigorous training and
emphasizing high carbohydrate meals a few days to a
week before competition
Time prior to Duration & Intensity of Dietary Carbs as % of
competition Training energy (g/kg of bw)

6th Day 90min at 70-75% VO2max 50% of energy (4-5g/kg)

5th Day 40min at 70-75% VO2max 50% of energy (4-5g/kg)

4th Day 40min at 70-75% VO2max 50% of energy (4-5g/kg)

3rd Day 20min at 70-75% VO2max 70% of energy (10g/kg)

2nd Day 20min at 70-75% VO2max 70% of energy (10g/kg)

1st Day Rest muscle as much as 70% of energy (10g/kg)


possible

Competition Rest muscle prior to competition Eat carbs based meal 2-3hr
prior
 Sugar & Nutrient Intake
› People with low energy needs (elderly, sedentary
people, people trying to lose weight) can’t afford to
get as many calories from high sugar food
 Sugar & Dental Caries
› High sugar intake contributes to dental caries or
cavities
 Complex Carb & Obesity
› A diet in complex carbs promotes healthy body
weight & lower the risk of obesity
› Why? – low in fat and energy, more filing, offer
greater volume of food for fewer calories & take
longer to eat
 Complex Carb & Type 2 Diabetes
› High complex carb decreases the risk becoming
obese-type 2 diabetes
 Complex Carb & Cancer
› A diet in complex carbs lower the risk of certain kinds of
cancers
› Why? – fruits & vegetables contain antioxidants; high
fiber intake dilute cancer causing agent in GI tract & speed
their passage out of the body.
 Complex Carb & CV disease
› Lower blood cholesterol levels by 20% or more
› Oat bran – lower serum cholesterol by binding bile acids
in the GI tract and prevent their re-absorption into the
body.
 Can cause problems especially for people who
drastically increase their fiber intake
› Increased intestinal gas & bloating
› Prevent mineral absorption

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