2. Nick Krienes A runner’s diet

3. Carbohydrates  Primarily source comes from plants  Small amount comes from animals (Lactose and Glycogen)  3 units of Carbs  Monosaccharides  Disaccharides  Polysaccharides

4.  Basic unit of Carbs  3 forms (Glucose, Galactose,Fructose)  Glucose-Carbs converted to this to be used  Galactose-When combined with glucose they form Lactose  Fructose -Slowest absorbed in bloodstream Monosaccharides (GGF)

5.  2 Monosaccharides combined is a Disaccharide  Sucrose-Glucose and Fructose combined (Syrup)  Lactose -Glucose and Galactose (Milk)  Maltose-Glucose and Glucose (Barley) Disaccharides (SLM)

6. Multiple monosaccharides combined Starch -Most important carb to ingest -Potatoes, wheat, corn, rice Fiber -Beneficial in lowering LDL (Bad) cholesterol -Apples, Bananas, Raspberries, cook Whole Wheat Pasta Polysaccharides (SF)

7. Glycogen  Storage form of glucose and carbs  Glucose stored in the muscle and liver  Body’s main source of fuel/energy  Oatmeal is a perfect food to store glycogen

8.  Average healthy athlete diet is 3000 kcal/day  50-55% of calories should be carbs  4kcal/1g  ~80% will be stored in the muscles  ~15% will be stored in the liver  ~5% circulate in the plasma as glucose Importance of Carbs

9. Carbs available in muscle immediately Utilized during high intensity activity Used faster than fats and proteins Used primarily so proteins are not Carbs for Exercise

10.  2-3g/kg BM for Low Intensity Training  3-4/kg BM for Moderate Training  4-6/kg BM for Endurance Training  6-8/kg BM for Competitive Training  8-10/kg BM for Professional Training  BM=Body Mass How many Carbs?

11.  All carbs are the same -Fruits are better than baked goods  Carbs cause weight gain -Carbs increase insulin which increase appetite  Carbs create indigestion -Gluten is the main component in wheat Common Misunderstandings

12.  Carbs make you tired -They increase serotonin  Carbs always raise cholesterol -Soluble fibers (rich carbs) reduce LDL levels  Carbs do no effect memory -Low carb diets can effect visuospatial Misunderstandings Cont.

13.  3 Groups of Fats  Simple- Triglycerides  Compound- Phospholipids  Derived- Triglycerides and Phospholipids combined (Cholesterol) Fats

14.  Triglyceride- Biggest form of storage  Saturated Fat- Firmer at room temp (Bad)  Unsaturated Fat- Liquid at room temp (Good)  Trans Fat- Increase LDL and decrease HDL Types of Fat

15.  Fuels body at Low Intensity Training  9kcal/1g  Prevents protein from being used for energy  Cushions internal organs  Assists in warming the body Fats for Exercise

16.  30% of daily calorie intake  ~900-1000 calories  <10% of that should be saturated  Ex: Fast food, hot dogs, cookies  Good choice with <30% calories from fat Importance for Fats

17.  Saturated and Trans fats are the same -Trans fats are modified unsaturated fats  Eating fats makes you fat -High fat low carb diets aid weight loss  Margarine versus natural butter -Most margarine have processed vegetable oil Common Misunderstandings

18.  Fats have no correlation with heart disease -Fats increase risk for cardiovascular disease  If it’s “low fat” it’s healthy -Amount of fat must be below 30%  Veggie dishes are always healthier -Some veggie dishes contain lots of fat Misunderstandings Cont.

19. Fats  Gives energy for low intensity activities  Stored in adipose cells  More time needed for breakdown  9kcal/1g Carbs  Gives energy for moderate-high intensity activities  Energy immediately available in muscles  Least amount of time to catabolize  4kcal/1g Comparing the Two

20. https://www.youtube.com/watch?v=3ItnxJLAOeY Marathon Running

21. -Stage 1=Excitement -”Glucosed up” meaning full of carbs -Stage 6= The Wall -Depleted storage of carbs and glucose Explanation

22. -Davis, S. (2014, January 9). Livestrong.com. Retrieved from The best foods to build Glycogen website: http://www.livestrong.com/article/ 101449-foods-build-glycogen/ - Iowa State University Human Sciences. (n.d.). Retrieved 2015, from Role of Carbohydrates website :http://www.extension.iastate.edu/humansciences/content/carbohydrate References