Find Your Carbohydrate Confidence!
Paul Salter, MS, RD, LD, CSCS
The Nutrition Tactician
DIRECTIONS:
Complete the questions below for each video to ensure you grasp
a firm understanding of the takeaway points.
VIDEO #1: What are Carbohydrates: Part I- Understanding Structure
1.
List the first three sources of carbohydrates that come to mind:
a.
b.
c.
2.
What’s the basic building block of all carbohydrates? _____________________________________________________________
3.
Put the following in order from smallest to largest:
a.
4.
Mono
b. Poly
b.
What two molecules make up lactose (milk sugar)?
a.
6.
Di
What two molecules make up table sugar?
a.
5.
c.
b.
Label the three carbohydrates you originally wrote down as mono, di- or polysaccharides.
a.
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b.
c.
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VIDEO #2: What are Carbohydrates: Part II- Role of Carbohydrates
1.
What is the primary role of carbohydrates? ________________________________________________________________________
2.
What parts of the body rely on carbohydrates to function?
a.
3.
c.
The type of carbohydrate you choose can have an impact on (list three)?
a.
4.
b.
b.
c.
Write down one example of how each factor you listed relates to you and your goals (ex: Carbohydrates impact
energy levels. I am looking for more energy in the afternoons).
a.
b.
c.
VIDEO #3: A Carb is Not a Carb
1.
List the three components of “Carbohydrate Total Package:”
a.
b.
c.
2.
Explain the role of fiber: ____________________________________________________________________________________________
3.
Explain the impact choosing a low-fiber carbohydrate has on blood glucose, insulin, and energy:
4.
Explain the impact choosing a high-fiber carbohydrate has on blood glucose, insulin, and energy: _____________
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VIDEO #4: Types of Carbohydrates: Part I- Premium Carbohydrates
1.
Write down the two carbohydrates you eat most frequently:
a.
b.
2.
Define “premium” carbohydrate: _________________________________________________________________________________
3.
What are two other popular names for this?
a.
b.
4.
Circle the premium carbohydrate(s) you wrote down in number one.
5.
List five premium carbohydrates:
a.
6.
b.
c.
d.
e.
List two benefits of premium carbohydrates:
a.
b.
VIDEO #5: Types of Carbohydrates: Part II- Regular Carbohydrates
1.
Define “regular” carbohydrate: _____________________________________________________________________________________
2.
Circle the two carbohydrates you wrote down in question number one of video number four.
3.
List five regular carbohydrates:
a.
b.
c.
d.
e.
4.
Identify one example of when a “regular” carbohydrate becomes a “premium” choice: ___________________________
5.
Do you want to be a Lamborghini or a beetle? ____________________________________________________________________
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VIDEO #6: How to Select a Premium Carb: Part I- By Color
1.
What color are most “premium” carbohydrates? _________________________________________________________________
2.
What color are most “regular” carbohydrates? ___________________________________________________________________
3.
List two comparative examples:
a.
b.
VIDEO #7: How to Select a Premium Carb: Part II- The 6:1 Rule
1.
Write out the steps to put the 6:1 rule into practice.
a.
2.
b.
c.
d.
What does a higher ratio imply? ___________________________________________________________________________________
a.
List two foods you believe have a higher ratio:
____________________________
_____________________________
b. Go double check
3.
What does a lower ratio imply? ____________________________________________________________________________________
a.
List two foods you believe have a higher ratio:
____________________________
_____________________________
b. Go double check
4.
Take a photo of a carb with a 6:1 ratio and tag @the_nutrition_tactician using the hashtag #6to1ruleTNT on
Instagram
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VIDEO #8: Carbohydrates and Exercise: Part I- Fuel Tanks
1.
List the two fuel sources your body has:
a.
2.
b.
How many calories of each can you potentially store?
a.
3.
b.
Where are carbohydrates stored in the body?
a.
4.
b.
How many grams in each location?
a.
b.
5.
What is your body’s primary fuel source during exercise? ________________________________________________________
6.
How does intensity/duration impact this? ________________________________________________________________________
7.
Place the following in order of fuel usage as you transition from resting to high-intensity exercise:
a.
8.
Muscle Glycogen
b. Blood Glucose
c.
Liver Glycogen
Are you more likely to rely on carbohydrates during a 30-minute resistance training session or a 10-mile run?
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VIDEO #9: Carbohydrates and Exercise: Part II- Carbohydrate Needs Per Day
1.
List 4 factors that influence your carbohydrate needs:
a.
2.
b.
c.
d.
Write out how two of these factors are specific to your current needs
a.
b.
3.
Based on your duration of exercise, how many carbs should you target per day (range in grams)? _____________
4.
List three consequences of eating too few carbs:
a.
5.
b.
List two consequences of eating too many carbs:
a.
b.
VIDEO #10: Pre-Workout Carbohydrates: Part I- Meal 2 – 3 Hours Before
1.
What are two benefits of eating so far out from exercise?
a.
b.
2.
What type of carbohydrates should be eaten at this meal? ________________________________________________________
3.
What’s the recommended amount of carbohydrates to have at this meal? ________________________________________
4.
What does this amount to for YOU? ________________________________________________________________________________
5.
List out three potential carbohydrate sources for your next pre-workout meal AND the serving size needed
a.
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b.
c.
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VIDEO #11: Pre-Workout Carbohydrates: Part II- Meal < / = 60 minutes Before
1.
What type of carbohydrates should be eaten at this meal? ________________________________________________________
2.
List two major differences between eating a meal 2-3 hours before a workout versus 60 minutes or less:
a.
b.
Why? _______________________________________________________________________________________________________________
3.
What’s the recommended amount of carbohydrates to have at this meal? _______________________________________
4.
What does this amount to for YOU? _______________________________________________________________________________
5.
List out three potential carbohydrate sources for your next pre-workout meal AND the serving size needed:
a.
6.
b.
c.
What type of carb, and how much, should you eat if your pre-workout meal is 1 – 2 hours before?
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VIDEO #12: Intra-Workout Carbohydrates: Part I- The Why and Benefits
1.
Which digests faster: liquids or solid foods? _______________________________________________________________________
2.
How does sipping on liquid carbohydrates during your workout impact muscle glycogen levels?
a.
Focus?
b. Muscle growth and repair?
3.
Summarize the benefits of drinking carbs during training: _________________________________________________________
VIDEO #13: Intra-Workout Carbohydrates: Part II- What and How Much?
1.
List three potential examples of workout carbs:
a.
b.
c.
2.
What’s the common ingredient in each? ___________________________________________________________________________
3.
List three factors that influence the need for having carbs during training:
a.
b.
c.
4.
How does length of training influence carbohydrate needs? ______________________________________________________
5.
What factor influences carbohydrate needs most (for during a workout)? ________________________________________
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VIDEO #14: Post-Workout Carbohydrates: Part I- The Why and What
1.
What are two major consequences of not adequately replenishing carbohydrates post-workout?
a.
2.
b.
T / F : Fast-digesting carbohydrates are necessary post-workout to ensure adequate glycogen replenishment
(circle answer).
3.
How many hours does it take your body to replenish muscle glycogen stores? __________________________________
4.
What’s one potential consequence of choosing a regular carbohydrate post-workout? __________________________
5.
What’s one instance when choosing a regular carbohydrate post-workout is beneficial? ________________________
VIDEO #15: Post-Workout Carbohydrates: Part II- Benefits and Portions
1.
T / F : You burn more glycogen then you think (circle answer).
2.
T / F : Carbohydrates post-workout helps to reduce muscle breakdown (circle answer).
3.
T / F : Having MORE carbohydrates post-workout means LESS muscle breakdown (circle answer).
4.
What’s the range of carbohydrates (grams) recommended post-workout? _______________________________________
5.
How many does that mean for YOU? ______________________________________________________________________________
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VIDEO #16: Post-Workout Carbohydrates: Part III- Timing
1.
How long after you finish your workout should you have your post-workout meal? _____________________________
VIDEO #17:
Will Eating Carbohydrates and Night Make Me Fat? Part I- Origins of Recommendation
1.
List a few reasons why your appetite may be low first thing in the morning and throughout the day:
a.
b.
c.
d.
2.
Why does this change upon completing the work day? ________________________________________________________
3.
What’s a proposed benefit of restricting the timeframe in which you can eat carbohydrates?
VIDEO #18:
Will Eating Carbohydrates and Night Make Me Fat? Part II- Sustainability and Simplicity
1.
Read the statement below.
“Regardless of the timing of your calories, yes, even those calories from carbohydrates,
you’ll lose weight if you’re taking in fewer calories than you’re burning. Period.”
2.
Now copy it.: ______________________________________________________________________________________________________
3.
Twice. _____________________________________________________________________________________________________________
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