HLTH 333 LIBERTY UNIVERSITY Lecture notes, all lectures_2016.pdf

HLTH 333 Notes

Influences on food choice

oEveryone has a relationship with food

oTaste is the number one driving factor in food choice

oFood can be a comfort

oFood can be used as a coping mechanism

oFood is usually at the center of social gatherings

oFood choices made in order to be healthy

oPregnancy can make the mother want to start eating healthy

oBody image

oFood can be a way to celebrate

oCan be used as reward or punishment

oAttitudes and convictions

oAdvertisement

Hunger vs. Appetite

oHunger

Physiological response to a lack of food. It is an urgent need for food that

causes an uneasy (painful) sensation and can produce a weakened

condition. For most people it can occur every 3-6 hours

oAppetite

More particular. Not just anything will do. It is an inherent craving, taste,

preference

6 Classes of Nutrients

oCollectively these 2 groups provide



 Energy

Contribute to structure

Regulate biological processes

oMacronutrients (calories and carbon)

Organic

Needed in large amounts

Carbohydrates (4 calories/gram*)

oProvide fuel & health benefits

oSugars

oStarches

oFiber: cannot be digested by humans

Proteins (4 calories/gram*)

oMade up of amino acids

oThe only macronutrient that contains Nitrogen (N)

Fats (9 calories/gram*)

oCholesterol

oSaturated fat

oUnsaturated fat

Water (0 calories/gram*)

oAlcohol (7 calories/gram*) Not a

macro

oMicronutrients

Inorganic

Needed in small quantities

Vitamins

Minerals

Malnutrition

oA condition resulting from an energy or nutrient intake either above or below

optimal level

oUnder nutrition

When food intake doesn’t meet nutritional needs

oOver nutrition

Excess intake of calories of nutrients

Terms

oGenomics

The study of genetic material in body cells

oNutrigenomics

The study of the genetic aspects of nutrition

oExercisenomics

The study of the genetic aspects of exercise

Choosing a healthy diet

oRight number of calories

oProper balance of C, P, F

oPlenty of water

oSufficient vitamins and minerals

Key principles of a healthy diet

oAdequacy

Getting enough energy, fiber, nutrients

oVariety

Choose a diversity of foods from different food groups

oBalance

No continuous excess of insufficiency

oModeration

Monitoring portion sizes and not eating too much

Risk factor

oA health behavior that has been associated with a particular disease

o(1) Heart disease

o(2) Cancer

o(4) Chronic lung disease

o(7) Diabetes

o(10) Chronic liver disease & cirrhosis

These contribute to over 80% of all US deaths

Physical inactivity

oIncreases risk of

Coronary artery disease by 45%

Stroke by 60%

Hypertension by 30%

Osteoporosis by 59%

oExercise = Medicine

Do we eat right?

oAs a nation, we eat

oToo many calories

oToo much fat and saturated fat

oToo much and other sweetenerssugar

oToo much salt

oToo much meat and cheese

oToo few fruits and vegetables

oToo few -rich foodsfiber

We get distracted, lose focus

oMatthew 6:33-34

oMatthew 6:24-26

oGalatians 5:12-14

oGalatians 5:16-18

oGalatians 5:15-17

oDeuteronomy 30:19

The Prudent Healthy Diet

o1. Balance the food you eat with physical activity to maintain or improve your

weight

oEat a nutritionally adequate diet consisting of a wide variety or nutrient rich foods

oChoose a diet moderate in total fat, but low in saturated and trans fat and

cholesterol

oSpecifics

20-30% of total calories from fat

10% or less of total calories from saturated fat

< 1% of total calories from trans fat

300 mg of cholesterol

How to achieve these goals

oChoose plant oils

oChoose low fat meats

oEat fish (not fried)

o1 egg yolk contains 220-250 mg of cholesterol

oSwitch from high fat milk products to low fat

oLimit butter consumption (less hard alternative

oLimit commercially made baked goods

oLimit fast food

oLimit frying

The prudent healthy diet

oChoose a diet with plenty of fruits, vegetables, whole grain products, and legumes

Specifics

o45=65% of calories carbohydrates 

o35-55% complex carbohydrates

o10% simple sugar 

oChoose beverages and foods that are not high in concentrated sugar

oChoose and prepare foods with less sodium

oIf you drink alcoholic beverages, drink them in moderation

oMaintain protein intake at a moderate yet adequate level, obtaining much of your

daily protein from plant sources, complemented by smaller amounts of fish,

skinless poultry, and lean meat

oChoose a diet adequate in calcium and iron

oIndividuals susceptible to tooth decay should obtain adequate fluoride

oPractice food safety, including proper storage, preservation, and preparation

oAvoid excess intake of questionable forms of additives and dietary supplements

oEnjoy your food. Eat what you like but balance it within your overall healthful

diet

Healthful Nutrition for Fitness and Sport: The Consumer Athlete

Essential Nutrients

oNutrients that the body needs but cannot make or produce enough

oIndispensible nutrients

Non-essential nutrients

oIn meat and fish

oNutrients found in food, but can also be formed in the body

oCreatine

Short periods of high intense, high power output activity can be enhanced

oMade by the body and stored in the muscles, where it is used for energy

Nutrient density

oFoods that provide a lot of nutrients in every bite, they are high in nutrients but

low in kilocalories

Energy density

oThe opposite of nutrient density. This refers to foods that are high in energy but

low in nutritional value

Portion size vs. Serving size

oPortion size

The amount of food eaten in one sitting

oServing size

The standard amount or recommended portion of food for which the

nutrient composition is presented

oPortion sizes have increased over the years

Dietary Reference Intakes (DRI) Encompass 5 Reference Values

oEstimated Average Requirement (EAR)

Average daily amount of a nutrient needed by 50% of the individuals

Once EAR’s have been established for each nutrient, RDA’s can be

calculated

oRecommended Dietary Allowance (RDA)

Meets needs of nearly 97-98%

Valuable references for healthy eating

Not all nutrients have an RDA

Pregnant women’s needs exceed the RDA

oAdequate Intakes (AI)

A value judgment – FNB (food and nutrition board)

For nutrients that do not have enough scientific evidence to calculate an

RDA

Needs more research

oTolerable Upper Level Intake (UL)

The highest amount of a nutrient that is unlikely to cause harm if

consumed daily

Toxicity is a possibility if consumed higher

Risk increases the higher level

Supplements increase that risk

oAMDR

DRI

oBasis of the dietary guidelines

oReference values

oFocus: health and reduce the risk

oBased on population groups

oUmbrella: encompasses 5 reference values

Acceptable Macronutrient Distribution Ranges (AMDR

oCarbohydrates

45-65% of daily kilocalories

oFats

20-35% of daily kilocalories

oProtein

10-35% of daily kilocalories

Dietary guidelines

oDesigned to help people aged 2and over to improve the quality of their diet in

order to lower their risk of chronic disease and unhealthy conditions

Discretionary calories

oWasted calories

Do not need nutrition label

oCoffee and tea

oSpices and flavorings

oDeli items

oPrepared food

Daily Values

oGeneral reference

oHelpful in comparing food items

oBased on a 2000 calorie diet

o“High” if it provides 20% of a given nutrient

o“Low” if it provides 5% or less

Nutrient Content Claims

oStatements that highlight specific characteristics

oStandard definitions by the FDA

o“Good Source” 10-19%

o“Fresh” never been frozen, or heated and contains no preservative

o“Reduced” 25% or less of what the original version was

o“Free” contain no more than 0.5 grams per serving

Health claims

oA food or dietary compound

oA disease of health related condition that is associated with the claim

oExample: cheerios health condition=cholesterol, Dietary compound=fiber

Structure/Functional claim

oHow a nutrient affects the structure or function of the human body

oExample: calcium builds strong bones or fiber maintains bowel regularity

A Powerful form of education

Advertising

oIs a powerful form of education because it is not considered education

oIt lays out assumptions about this world, it tells us the way the world is

Purpose of advertising

oProduce discontent in humans

You are NOT okay

Endless self-criticism

The word gives way to the image

oWe tend to believe what we see

oTo move people, use symbols

Quack or a Charlatan

oA person who sells something useless or that doesn’t do what they say it does,

slight difference the quack actually believes when they sell

Quackery

oThe practice of selling products that are useless or don’t do what they are said to

Supplements

oLittle FDA Regulation -8 requirements

1. Title

2. Listed “per serving”

3. Replicate food labels

4. Quantity must be stated. Indicate no recommendation *

5. Source of ingredient

6. Botanicals must identify source

7. Descending order of predominance

8. Trans fat – own line if > .5 g

Supplement Labels

oNOT regulated by FDA

oMust be shown harmful to be removed by the FDA

oUS Pharmacopeia

Contents are accurate

Proper digestion

Free of contaminants

Sanitary manufacturing

oNSF Sport

Certify products and facilities

Manage risk

Screen for known banned substances

Write the national standards

Nutritionist vs. Dietician

oLicensure in al but 4 states

oR.D. schooling, experience, exam – National

oFTC and FDA – 6 month lag time

oCycling of ideas and products

The Exchange Swapping System

oBased on carbohydrate, protein, and fat composition of food

oSix food groups include: starch, fruit, milk, vegetable, meat, and fat

** Practice for test **

For Breakfast your client ate:

Food Actual # Exchange

Category

Grams of carb Grams of

protein

Grams of fat Calories

2 Skim Milk 90

1 High Fat meat 100

2 Fruit 60

2 Starch 80

2 Fat 45

650

SNACK #1

# Exchange Grams of carb Grams of

protein

Grams of fat Calories

2 Vegetable 50

LUNCH

# Exchange Grams of carb Grams of

protein

Grams of fat Calories

2 Lean meat 110

2 Starch 160

2 Fruit 120

High fat meat 100

Starch 80

Fat 45

1 carb 1 fat 125

740 total

SNACK #2 (smoothie)

# Exchange Grams of carb Grams of

protein

Grams of fat Calories

1 Low fat milk 120

3 Fruit 180

300 total

DINNER

# Exchange Grams of carb Grams of

protein

Grams of fat Calories

1 Carb 80

1 low carb 80

3 carb, 3 fat 375

1 Vegetable 25

585

60 multiple choice true/false questions

Start Test 2 Material

Carbohydrates

oGlucose is the most abundant carb

oCarbs are the preferred choice of fuel

Classifying Carbohydrates

oSimple carbs

Monosaccharide (single sugar unit)

Disaccharide (2 sugar units bonded together)

Monosaccharaides

oGlucose

Part of every disaccharide

Only monosaccharide in starches

Most abundant monosaccharide

Preferred source of energy for brain and RBCs

oFructose: considered a hexose

Sweetest of natural sugars

In fruits

Part of high fructose corn syrup

oGalactose

Part of disaccharide lactose

They share the same molecular structure

C-6, H-12, O-6

High Fructose Corn Syrup

oFrom modified corn

oComposed of fructose and glucose

oComes in two forms

HFCS 42 (42% fructose/58% glucose) baked products

HFCS 55 (55% fructose/45% glucose) sweet drinks

oLittle to no evidence suggests HFCS contributes more to obesity than do other

sweeteners or energy

Disaccharides

oSucrose

Most common

Table sugar

Sugar cane and sugar beets

Most abundant

oLactose

Milk sugar

oMaltose

Corn syrup

Malted barley

oCondensation

oGlycosidic Bond

Alpha

Beta

Molasses

oBy product from sugar cane refining

Honey

oFructose

oGlucose

oTrace minerals

oAntioxidants

o64 calories/tbsp.

oTable sugar has 46

oSuper saturated

oDarker = more antioxidants

Maple syrup

oDoes not contain HFCS

Oligosaccharides

o3-10 units

Complex carbohydrates

o(> 10 units)

Polysaccharides (fiber, starch, glycogen)

Many sugar units, long chains and branches of sugars linked

oStarch (storage form of carbs in plants)

Amylopectin

Broken down faster

Amylose

More resistant to digestion due to structure

oPlants contain both

oFiber

Resistant starch

Nondigestible polysaccharides (no energy)

Classification

Soluble

oPectin, beta-glucan, some gums,

mucilage

Insoluble

oCellulose, lignin, some

hemicelluloses

Fiber health benefits****

Soluble fibers

oSlow gastric emptying and may

delay absorption of some nutrients

oHelps reduce sodium and

cholesterol, improves appetite

control, normalize blood glucose

levels

oMay help protect against colon

cancer

Insoluble fibers

oRelieves constipation

oMost plant foods contain both

soluble and insoluble

oGlycogen (storage form of carbs in humans and animals)

Stored in liver and muscles

Glucose polymer (commercially prepared)

The Whole Grain (IMPORTANT)

oGerm contains B vitamins, minerals, and healthy fats

oEndosperm: starch, serves as fuel supply for the germ

oBran: Over shell, fiber

oMilling strips away the bran and germ

oThe process strips away > half of B vitamins, 90% of the vitamin E and all fiber

oMilling makes it easier to chew, easier to digest, and easier to keep without

refrigeration

oWhole grain health

Cardiovascular disease

Type II Diabetes

Cancer

Digestive health

Terms

oEnriched

Some lost nutrients are added back

Ex. Thymin

oFortified

Nutrients that are not normally there are put on

Ex. Oranges don’t contain calcium, but orange juice does

Pre and Probiotics

oProbiotics

Live bacteria found in certain foods or supplements. The can provide

numerous health benefits

oPrebiotics

The beneficial bacteria in your gut eat this fiber. Come from types of carbs

(mostly fiber)

Lipids (Fats, Phospholipids, and Sterols)

All of these provide 9 calories per gram

Triglycerides make up about 95% of all lipids in food and in our body

Triglycerides

oContain a glycerol back bone

oHas three fatty acids attached to backbone

oShort chain FA -4 to 7 carbons

oMedium chain FA – 8-12

oLong chain FA > 12 carbons

oThere are about 20 different fatty acids, 2 to 80 carbons in length

oTypes of fatty acids determine the texture, taste, physical characteristics functions

of the body

oMost common lipid in foods and body

oFunctions

Add texture

Makes meat tender

Preserves freshness

Stores as adipose tissue for energy

Chemical structure of a fatty acid

oCarboxylic acid group

oAlpha end

oOmega end

Lipid family tree

oLipids

Saturated (packed tightly together, solid at room temp)

Unsaturated (double bonds tend to cause kinks, liquid at room temp)

Monounsaturated

Polyunsaturated (Trans)

Saturated Fats

oNo double bonds

oSaturated with Hydrogen (H)

oButter, lard, fat from meats

oCoconut and palm oil

Monounsaturated Fats

oOne double bond

oCanola oil, Peanut oil, Avocados, Olive oil = MONO

Polyunsaturated Fats

oContains > 1 carbon to carbon double bond

oCorn oil, Safflower oil, Soybean oil = POLYNuts

o5-10%

oBetween 6 and 7 carbon C= Omega 6

th th

oFish oils, Flaxseed oil = POLY, Soybean, Canola

oBetween 3 and 4 C = Omega 3

rd th

Fish oils

**When substituted for saturated fats

oCholesterol decreases

oInflammation throughout body decreases

oTriglycerides decrease

oBlood pressure decreases

oBlood clotting decreases

oIncrease immunity improve arthritis symptoms

What kind of fish?

oMost beneficial

Salmon

Herring

Tuna

oFish with less omega 3

Freshwater fish (except some trout)

oDon’t appear heart healthy

Tilapia

Catfish

Spoilage of FATS

oRancid or Rancidity

When unsaturated bonds are damaged by oxygen

oHydrogenation: add hydrogen atoms

Increases shelf life

Makes the product more saturated

Concerns with trans fatty acids

oRaises LDL cholesterol

oDecreases HDL cholesterol

oInfluences inflammation

oLook for “partially hydrogenated” on labels

Partially hydrogenated corn oil

Processed foods seem to be more harmful

Partially hydrogenated oils

oThe primary source of artificial trans fats in processed foods

oNo longer “generally recognized as safe”

oU.S. FDA June, 16 2015

oCompanies have 3 years to comply

Essential fatty acids

oMust be consumed in the diet

oCannot be made by the body

oCant syntheize omega 6 or 3

Linoleic acid (omega 6)

Alpha linoleic acid

oGrowth, development, fertility, body structures

Recommendations

oAMDR

Omega 6 PUFA (polyunsaturated fatty acids) 5-10%

Omega 3 PUFA 6-1.2%

RATIO is important

Eicosanoids—increase blood clotting

Arachidonic acid is the starting material (omega 3)

Adequate intake

Men 19-50 years

oOmega 6 is 17g per day

oOmega 3 is 1.6g per day

Women 19-50 years

oOmega 6 is 12g per day

oOmega 3 1.1g per day

Children < 2 years

oFull fat milk

Children 1-3 years

oFat = 30-40%

Children 14-18 years

oFat = 25-35%

Glycemic Index ??

Coconut oil (mostly saturated fat)

oThere is no credible evidence to show that it speeds up metabolism, promotes

weight loss, cures Alzheimer’s, improves brain function, or heart health

o> 90% of the fat in coconuts is saturated fat

oDecades of research have determined that saturated fat is detrimental to the health

of your heart and blood vessels other varieties

Lipids

oPhospholipids – lipids that include a phosphorous atom

Allow water and fat to mix

Emulsifier – keeps two incompatible substances mixed together

1 side dissolves in water, the other side dissolves in fat

Fat droplets stay suspended

Egg yolks, wheat germ, peanuts, liver

oLecithin (well known phospholipid)

Eggs, soybeans

Used as an emulsifier

Margarine, salad dressing, chocolate

oSterols

Lipids composed of multiple chemical rings

Cholesterol (only found in animals and animal products)

oFunctions in the body

Synthesize other sterols

Synthesize bile acids

Synthesize cortisol

Testosterone and estrogen

o< 300mg per day

oNot a source of energy (no fatty acids, no calories)

Liver

Animal products

Protein

oUnlike any other source of calories

oStructure of protein

Carbohydrates

Chains of glucose

Lipids

Chains of fatty acids

Protein

Chains of amino acids

There are 20 amino acids

All contain carbon, hydrogen, and oxygen

oThe basic structure of the macronutrients

Carbohydraes have C – H – O

Fats have C – H- O

Proteins have C – H – O – N (alpha ketoacid)

o16% of every dietary molecule is

Classification

oTypically: 100-10,000 amino acids

oPeptide < 50 amino acids

oDipeptide – 2 joined amino acids

oTripeptide- 3 joined amino acids

oPolypeptide- is > 10 amino acids

oProtein > 50 amino acids

o* Order/sequence matters

The building blocks of proteins

oAmino group (H2N)

oHydrogen (H)

oAcid group

oSide chain (R group) determine of the amino acid will be acidic or basic, simple

or complex, etc

Glycine (Gly)

Aspartic acid (Asp)

Phenylalanine (Phe)

Formation of a peptide bonds….

Hydrolysis

oDigestion

oWhen peptide bonds are broken by hydrolysis, the hydroxyl group

Primary structure

oSimple linear chain

Secondary structure

oBegin to bend and coil

Tertiary structure

oSide chains of the amino acids form bridges

Quaternary structure

oWhen 2 or more polypeptide chains cluster together

Mouth

oMechanical digestions

Stomach

oHCl denatures protein

Sm intestine and pancreas

Protein turnover

oA continuous process of degrading and synthesizing protein

oMaintenance

Protein will break down and need to be replaced

oExtra protein

Can be needed for healing, growth, and repair

Newly absorbed protein is stockpiled in limited amounts in amino acid

pools found in cells

Protein synthesis **KNOW ORDER**

oBody > 500,000 different proteins

oCode for each is stored in genes

oThe first phase: Transcription

Gene DNA sequence messenger rNA

oSecond phase: translation

mRNA takes the information outside the nucleus and brings it to the

ribosome

Messenger rNA DNA sequence ribosome  

oThird phase: Elongation

AA are retrieved by transfer RNA (tRNA)

Sickle cell anemia

oGlutamine

o1/12 African Americans

o1/100 Hispanics

Deamination

othe process of breaking down amino acids

oNH2 (amine group) NH3 (ammonia toxic) Liver Urea Blood     

Kidney filters Excreted

oCarbon containing remnant – alpha ketoacid

Transamination

oAmino group from one amino acid is transferred to a carbon compound – forms

new amino acid

oMany nonessential amino acids

oIn transamination enzyme levels increase with exercise to allow the body to have

access to amino acids

Functions of protein

oStructural support enabling movement

Collagen

Tendons

Ligaments

Teeth

Bones

Skin

Hair

Cell membrane

Cytoplasm

oCatalysts

Speed up reactions

oChemical messengers

Hormones

Directs or alters an activity

oRegulate fluid balance

Helps keep water evenly dispersed

Some are membrane transporters

Edema

oRegulate acid base balance

Blood pH – 7.4

Fluid in the cells has a pH of 7.0

Acidosis – blood is below 7.35

Alkalosis – blood above 7.45

oTransport substances

Oxygen

Waste products

Lipids

Some vitamins

Ex. Hemoglobin

oContributes to healthy immune system

Skin

Antibodies

Immunity

oCan provide energy

oImproves satiety in appetite (feeling of being satisfied)

oGrowth and repair of lean body tissue



oEhlers Danlos Syndrome

oKwashiorkor

Protein deficiency

They are getting adequate calories, but not enough protein

Edema in legs, stomach, feet, peeling skin, rashes, brittle hair

oProtein-energy Malnutrition (PEM)/Marasmus

Uncommon in US

Results in high infant and child mortality

Caused by insufficient calories

Looks like they are starving

Determining protein needs

o10-35% of total kilocalories should be from protein

o**Adults over 18: .8g/kg/weight daily

oweight in # / 2.2 = weight in kg

okg/body weight x .8 = recommended number of grams

Protein needs

o.8-1.0 maintain when not under stress

o1.0 – 1.2 for minor surgery

o1.2 – 1.5 for moderate surgery trauma

o1.2 – 2.5 extensive surgery or trauma

o2.5 – 3.0 for burn victims

High protein diets

oIncrease in urea (protein breakdown product)

oIncrease water loss

oDehydration

oRenal failure

oKidney stones

oOften means low carbs

Increases ketone bodies

Ketosis – acidic blood

oUnhealthy for bones

Healthy adults should be in Nitrogen Balance

o16% of every dietary protein molecule is nitrogen

oNitrogen in – Nitrogen out = Nitrogen Balance

oNeed to know

Nitrogen consumes

Nitrogen excreted

oNitrogen intake in healthy person

The amount of protein being synthesized is equal to the amount being

broken down

oNitrogen intake in sick person

More protein is being broken down than is being synthesized

oNitrogen intake in the pregnant woman

More protein synthesis than degradation

Protein quality

oComplete protein

Provides all essential amino acids (along with some of the non-essential

amino acids)

Soy protein

Animal sources

oIncomplete protein

Is low in 1 or more of the essential amino acids

Plant sources tend to be incomplete***

Gelatin is an animal source yet it is missing the amino acid tryptophan

What is a Vegetarian?

oVegan

Avoids all animal foods, including what they produce (milk and eggs

oLatco-Vegetarian

Avoids all animal meat, but will drink milk

oOvo-Vegetarian

Avoid all animal meat and animal products except eggs

oLacto-Ovo-Vegetarian

Will drink milk and eat eggs but no meat

Health benefits of Vegetarianism

oReduced cholesterol

oReduced risk of heart disease

oLower blood pressure

oLower risk of diabetes

oReduced risk of prostate and colon cancer

oHelps reduce obesity

Plant protein

oLysine

oMethionine

oCysteine

Vegetarianism Concerns

oUnder consuming nutrients

Protein

B12

Zinc

Iron

Calcium

Vitamin D

Riboflavin

Vitamin A

Omega 3 fatty acids

Recommended protein intake chart in BB

BEGIN TEST 3 MATERIAL

Six forms of energy

oMechanical

oChemical

oHeat

oElectrical

oLight

oNuclear

In the human body

Chemical –stored

Electrical – nerve

Heat – metabolism

Mechanical – work

Metabolism & Bioenergetics

oCarb

oFat

oProtein

oCells chemical pathways Energy = Bioenergetics  

oMetabolism = all chemical reactions in the body

ATP

oAn energy receiver – energy donor

oExtract potential energy from food and conserve it within bonds of ATP

Glycogen breakdown and Synthesis

oGlycolysis: breakdown of glucose

oGlycogenesis: the conversion of glucose to glycogen

oGlycogenolysis: glycogen is broken down into glucose

oGluconeogenesis: glucose from other sources

oLysis = breakdown

oGenesis = creation of

oNeo = new

Gluconeogenesis

oThe formation of new glucose

oCarbs anaerobically

oFrom protein metabolism

Glucose alanine cycle

About 0.56g of glucose from 1g protein

oFrom fat metabolism (but requires CHO)

Glycerol (about 5-10% of triglycerides)

2 glycerol molecules needed to make 1 glucose molecule

oFrom by products of carbohydrate metabolism

oLactate and Cori cycle

oNeither FAT or AA is a great source

How is energy stored in the body

oEnergy available for immedicate use comes in the form of ATP

Phosphocreatine (PCr)

oSmall amounts

oNot immediate – can replenish ATP rapidly

Why store glycogen?

o1) Glycogen can be used rapidly to produce ATP

o2) Cannot use fatty acids or AA as an energy source in absence of O2

o3) Fatty acids cannot be converted to glucose to maintain blood glucose levels

ATP is generated through 3 energy systems

o1) ATP-PCr system

Phosphagen system

1-8-15 seconds

ATP ATPase ADP + P + Energy

PCr   Creatine Phosphokinase

o2) Glycolytic system

Lactic Acid System : Anaerobic capacity

Anaerobic System

Lactic Acid: micro tears make muscles sore

pH Change: lactic acid, H+ levels increase, CO2 is acidic

Glycolysis = glucose to ATP

Aerobic glycolysis = adequate O2

Anaerobic glycolysis = inadequate O2

2 minutes

Complex 10-12 enzymatic reaction, all takes place in cytoplasm

o3) Oxidative system

Aerobic System

Oxygen System

Must have glycogen, glucose, fats, proteins

Large quantities of ATP

Oxidative System: Carbohydrates

Glucose 6 – Phosphate  Pyruvic Acid O 



Glycolysis produces pyruvic acid, NO oxygen

But the presence of O2 determines the fate of pyruvic acid

In anaerobic conditions, pyruvic acid – lactic acid

CoA (co-enzyme) + Acetic Acid = Acetyl CoA

Which enters the Krebs cycle

Carbohydrates

oThe only macronutrient that can generate ATP anaerobically

oAerobic breakdown of carbs occurs more quickly than energy generation from FA

breakdown

oDepleting glycogen reserves significantly reduces exercise power

oThe CNS requires an uninterrupted stream of carbohydrates to function properly

Fat Oxidation (Oxidative system)

oTG (triglycerides)

oPhospholipids

oCholesterol

oLipolysis

oLipase = (cyclic AMP)

oFFA are primary source of energy

oFat only burns aerobically in the mitochondria

Lipolysis

oFat mobilizing hormones

Epinephrine

Norepinephrine

Glucagon

Growth hormone

All activate AMP

oInhibitory

Lactate

Ketones

Insulin

All inhibit AMP

Adipocytes: Fat mobilization

oModerate exercise increases FA use for energy and hormonal release

oStimulates lipolysis

Carnitine

oAmino acid

oNeeded for fat metabolism

oNo evidence – boosts

oPerformance

oLittle evidence – helps in

oWeight loss

oWhat use carnitine?

Genetic disorder

Taking drugs

Seizures

Dialysis

Vegan

Premature infants

Beta Oxidation

oEnzymatic catabolism of fat by the mitochondria

oFor both glucose and FFA the bi-products are

ATP

H2O

And Co2

oFFA requires more O2

Fat as a fuel source

o95% of the fat molecule CANNOT be converted to glucose

oGlucose CANNOT form from the 2 carbon acetyl fragments of the Beta oxidation

of FA

Exercise

oAs exercise intensity increases the body burns more carbs

oAs one continues to exercise they burn more fat than carbs

Charts on BB

Fat burns in the FLAME of carbohydrate

oFA breakdown depends in part on carb breakdown

oCarb depletion decreases pyruvate production during glycolysis

oThis slows the citric acid cycle

oOxaloacetate = OAA

Pyruvate can make OAA if another source is making acetyl CoA

oCarbohydrate depletion decreases pyruvate production during glycolysis

oBut when there is a carb available to make OAA fat can really burn and burn

oSlower exercise with O2 burns fat as long as carb flame is available

Protein Oxidation

oSome AA can be converted to glucose

oSome AA can be converted to pyruvate or acetyl CoA

oEnergy yield – difficult to determine

Laboratory / 5.65 kcal/g

In the body / 4.1 kcal/g

oUUN = urine collection 12-24 hours

AA classification

oKetogenic

oGlucogenic

Rhabdomyolysis

oThe disintegration of muscle tissue

oCauses membrane lysis

oResult: excretion of hemoglobin in urine

oExercise induced

oA concern when taking too much protein

oPhysical signs

Weakness

Fever

ALOC

Muscle swelling

Dark urine

Cori Cycle

oThe recycling of lactic acid

oA pathway that links anaerobic glycolysis in muscle tissue to gluconeogenesis in

the liver

oThe liver converts lactate back into glucose for reuse by muscles

oDominant in sprinters

oAnaerobic breakdown of glucose results in lactate

oIn the liver the lactate is converted to glucose

oGlycogen is being broken down in BOTH the muscle and the liver at the same

time

Glucose Alanine Cycle

oMuscle

In the athlete:

Glycogen    Glucose Pyruvate Acetyl CoA Krebs 

Most of the time the cycle does not go as above, and the body has

to use protein

Glucose is the source of fuel

Muscles don’t possess a Urea cycle***

Pyruvate + NH4 = Alanine ***

oLiver

A product of remaining NH4 from aa muscle breakdown

Carbon skeletons ? **

Carbohydrate

oCHO converted to glucose then goes to muscles and liver to store then is  

glycogen 

Carbohydrate storage in body for sedentary adult

oBlood glucose 5 grams

oLiver glycogen: most concentrated source of glycogen 75-100 grams

oMuscle glycogen: largest amount that can provide 300-400 grams

Energy stores

oATP – tissues

oPCr – Tissues

oCarbohydrate – Serum glucose, liver glycogen, muscle glycogen

oFat – Serum free FA, serum triglycerides, muscle triglycerides

Fat provides substantial energy at low intensity exercise

Pancreas secretes

oInsulin and glucagon

oInsulin

After a meal

Hyperglycemia

Transports glusoce into cells

Promotes glycogeneisis

Inhibits gluconeogenesis

Main function: reduce circulating blood glucose

oGlucagon

When plasma glucose is low

Hypoglycemia

Promotes glycogenolysis

Increases gluconeogenesis

Main function: to increase plasma glucose levels

Insulin Dependent Transport

oPeople = glucose

oSingle door everyone can go (before a meal)

oDouble emergency with flashing light, door do NOT open unless you have 50

people (after a meal)

When insulin is signaled

1. Glut-4 is signaled (open up the double door)

2. Take up glucose and store is as glycogen

3. Take glucose and make fat (storage)

oInsulin dependent tissue (double door)

Skeletal tissue (muscles)

Adipose tissue (fat)

Cardiac tissue (heart)

Insulin dependent transport needs glut-4

oNon Insulin Dependent

Brain

CNS

Do not use Glut-4

Insulin

oThe rate of glucose transport into most cells increases 10 or more times when

large amounts of insulin are secreted

oThe rate of insulin really regulates the amount of carbohydrate utilization

Questions?

oWhat tissues must have glucose?

Brain and RBC

oWhat tissues are insulin dependent?

Cardiac, skeletal, adipose

oIs the liver insulin dependent?

NO

oWhat is the basis for the insulin dependence?

Is must use Glut-4 as a transporter

Fasting State vs. Fed State

oFasted state

Period of time when intestinal tract is no longer source of nutrition

oFed state

Nutrients are being digested, absorbed and delivered to the body from the

intestinal tract

Insulin receptor and mechanism of action

oReceptor for insulin is embedded in the plasma membrane

Insulin Activity

oCells take up glucose by Facilitated Diffusion: Facilitated Diffusion Transport

Protein Glut-4 Insulin

oExercise appears to enhance insulin’s binding to receptors on the muscle fiber ,

therefore reduces the need for high concentrations of insulin **

Hormones work to produce new glucose during exercise

Exercise

oDuring exercise insulin concentrations decline

oInsulin response to blood glucose is inhibited during exercise (increase)

oAT THE SAME TIME

oThe ability of insulin to bind to its receptors increases during exercise

Increased insulin sensitivity

Increased blood flow

Glucagon production increases

BEGIN TEST 4

Typical issues Presented by Athletes

oLack of knowledge

oEnergy needs

oRecovery needs

oHydration

oWeight gain

oWeight loss

oTiming

oSupplemental evaluation

oCramping

oAnemia

oDiabetes

oStress fractures

oFood allergies

oBowel problems

Performance Nutrition Fuel to

oBoost activity performance

Increase strength

Decrease fat mass

Increase speed or endurance

oDecrease risk of injury

oSpeed recovery

oRecover fully after workout

oStay healthy

oIncrease energy

What you do today will affect how well you perform tomorrow!

Consequences of POOR Nutrition

oWeight loss = loss of strength

oLethargy

oChronic fatigue

oMicronutrient deficiency

oIncreased respiratory infection – affects entire locker room

oDiminished performance

oOvertraining syndrome

Nutrient Periodization (depends on sport)

oMacrocycle

Year round principles

oMesorocycle

Prep/competition/transition

oMicrocycle

Daily needs/alterations

oPost season focus on recovery

Practice and Experiment

oFind out what works best for you

Pre-event nutrition

oThe food consumed during the days leading up to competition is more important

than the meal immediately prior to

oPre comp meals should be consumed about 4 hours prior to competition

oThe closer one gets to comp, protein and fat should be decreased

Pre-exercise fuel should…

oProvide energy to working muscles

oMaximize blood sugar and glycogen stores

oProvide psychological edge

oMinimize hunger during play

oMaximize hydration

oBe individualized

Goals for nutrition before exercise

oTo top off muscle stores

Carb rich snack or meal

oPre competition jitters

Liquid meal replacements may be better choice

oInclude small amounts of protein in pre exercise meal

Helps build and repair

Help reduce post exercise soreness

oMake sure the meals are low in fat and low in fiber

oThe closer on gets to comp. the more fuel should be liquid or small snacks

oMeals: 3-4 hours before comp.

oSnacks: 1-2 hours before comp.

Carbs leave stomach first

Protein leaves stomach second

Fat leaves stomach third

Pre-exercise foods and fuels

o30-60 mins before exercise

oSports drink or water

oSports gel, beans, gummies, bar

oPiece of fruit or jam sandwich

Carbs are important

oGlycogen = PRIMARY energy source

oAfter about 20 mins fat use begins to increase, but you need carbs available

Carb needs for the athlete

oIf exercising

1-2 hours need 8-9 grams/kg/body weight

1 hour (intense) need 7 grams/kg/body weight

30 minutes (moderate) 4-6 grams/kg/body weight

2-4 hours (intense) 9-10 grams/kg/body weight

Ultra endurance > 12 grams/kg/body weight

CHO intake during exercise

oPerformance imprives when athletes are given 60-70 g/hr of CHO (sport drink or

2 gels) during exercise lasting up to 4 hours

oPreserve liver glycogen stores during periods of intense training, does not spare

muscle glycogen

oRecommended a glucose and fructose mixture

oCHO intake enhances CNS function, reducing effort perception

Don’t skip breakfast!

oOvernight, body uses up some stored carbs

Concern

oWhen competing for >1.5 hours

Protein

oDepends on

Weight

What your body needs it to do

What you are trying to accomplish

After 20-30 grams – wont go to synthesis

Protein needs for athlete

oSee chart in BB

oSupplies 10% of fuel when glycogen stores are low

oSpread it out throughout the day

Allows for more bouts of protein synthesis

20-30g of QUALITY PROTEIN at a time (all AA)

oIf pushing protein most likely wont get enough carbs

oMAXIMUM USEABLE CHON (protein) is 1g per pound

Anti-catabolic compounds

oSlow the breakdown – protein

oDietary supplements include

Alpha – ketoglutarate

BCAA

Casein protein

Glutamine

Leucine

Whey protein

oIncrease AA transport into muscles

oIncrease rate of anabolism

oDepress catabolism

Protein and resistance training

oTiming matters

3 issues

digestibility

Content of BCAA

Animal source

If digestibility matters, there is a timing issue

oHigh quality protein within 2 hours after training is fundamental to maximize

hypertrophic adaptations (20-25g total, NOT per kg)

oMilk proteins over soy protein

#1 Whey

#2 Soy

#3 Casein

oWhey promotes more protein synthesis and contains 30% higher content of

leucine

oSoy is absorbed more quickly than casein

oBCAA are found in all 3

oShould check percentage in each

Maximizing protein synthesis

oA combination of carb and protein should be consumed 30-45 mins prior to

resistance exercise

o****** get rest of notes***

BCAA

oCould benefit endurance performance

oStimulates insulin – conserves glycogen

oSuppression of central fatigue

oBCAA only know:

Leucine

Isoleucine

Valine

Creatine

oIn muscles componemtn of ATP PCr

oGlycine

oArgline

oMethanine

oThere are no studies done on anyone under 18

Fat

oSame as before

Calories (Harris Benedict Formula)

oEnergy availability

oVegetarians

Complementary protein within 3-4 hours of each other

Careful: often high in bulk and low in calories

Heme iron (animal products) absorbed better

Non-heme iron products (plant sources) 6-8% gets absorbed

Vitamins/Minerals

oEnriched…

oFortified…

Alcohol

oEmpty calories

oMetabolized like fat

oLiver damage

o1 night of binge drinking – DNA damage similar to that of carcinogens

Alcohol and sports

o1 night of binge drinking will suppress 2 hormones for 48 hours

Testosterone

Growth hormone

Both of these needed for recovery

o2 nights back to back of binge drinking will bring about 5 days of lost recovery

o**Makes an athlete lose muscle and gain fat**

Calcium and iron

oBioavailability

4 factors affect

Type of food

Mineral to mineral interaction

Vitamin to mineral interaction

Fiber to mineral interaction

oCalcium

Functions

99% Bone and teeth formation

1% Enzyme

Calcium deficiency effects on health

75% of women do not consume AI

50% of women consume less than half of AI

Losses in intense exercise

Increased risk for colon cancer?

Increased risk for high BP?

Osteoporosis

oOsteopenia: midway condition 2.5 Standard Deviation

below normal

oOsteoporosis: porous bones

60-85% genetic factors

50% of women

Older women: decreased

Estrogen

oBy the age of 17 a female will have 90% of the bone she is

ever going to have

oBy middle age only consume 1/3 of what is required

oAge 50 (MEN) lose .4% per year

oAge 35 (WOMEN) lose 2x that of what men lose

Prevention is the key!

Role of a diet

o1500mg adolescents

ofruits and vegestables

oMinimize soda

oTea has flavonoids (help with bone building)

o30% of calcium consumed is absorbed

Ca+ supplements

oCalcium citrate (less likely to cause stomach upset, enhances iron absorption)

oCalcium gluconate (constipation) inhibits: meat, salt, coffee, alcohol

oCalcium carbonate (constipation) inhibits: meat, salt, coffee, alcohol

oBest absorption with meals

oCalcium excretion may be increased with HIIT

Absorption speeds

oRapidly absorbed

Glucose

Sucrose

Maltose

Maltodextrins (oligosachharides)

oSlower absorption

Fructose

Galactose

Amylose

oFructose + glucose = oxidation rate peak at 1.3 g/min

Tips

oPlan ahead to have healthy snacks available (whole dried fruits, nuts, bars)

oPlan meals around training routine

oDrink sports drinks and other easily digestible carbs during training that lasts 1+

hours

oMake intentional, conscientious, specific choices

GI distress

oIf carbs are not rapidly digested and absorbed, they can contribute to performance

limiting cramps, dizziness, nausea, vomiting, and diarrhea

oProblems increase with consumption of fiber, fat, protein

oGlycemic index

Hydration

oSweat

Exercise generates heat

Two types of sweat

Sensible

oWe are aware of it

Insensible

oEvaporates at the same time that its produced

oCools us down

Thermoregulation is harder with high temp high humidity

1 L = 1 kg

8-12 L lost = 26

Football players in pads, heat cant dissipate

oCramping and fatigue

Increase sweat = decrease in blood volume = increase HR

Decrease cardiovascular function

Poor transport of O2 and nutrients

Need to rely more on anaerobic system

oOverall

Decreases

Muscle strength

Speed

Stamina

Energy

Cognitive process

Increases

Risk of injury

When should you drink?

oAll day long

oFocus on hydration up to 2 hours before event or exercise, stop at 2 hours before

Sports drinks

oOk during practice, not ok all day

oCarbs, electrolytes, water

Energy balance: Weight Balance

oMetabolism

We have a God given range of burning calories

oBody composition

Lean tissue

Muscles, bones, organs, connective tissue, blood cells

Fat tissue

Adipocytes: make up adipose tissue

oInfancy, adolescence, pregnancy

Adipose tissue

Essential fat

Essential for body functions

oWomen have 4x the essential fat (12%)

oRelated to pregnancy/lactation

Adipose tissue

oAdditional stored fat

oSubcutaneous, visceral fat

oBMI is the current standard for assessing the healthfulness of body weight

Obese = BMI > 30 kg/m2

Overweight = BMI of 25-29.9

Healthy weight =

Underweight =

oWhy weight management is difficult

Society’s view of wanting it now

It is difficult to change habits

Fast paced life

A lack of education/determining accurate resources

Chronic problems/subject to quackery

“Fix it” society

“Diets” are too low in calories

Family traditions

Inactivity

oSedentary lifestyle

Different ways to measure body fat

oCalipers

3-4%

oMargin of error

$

oClamp?

?

oDXA

??

oBod pod

Accuracy 2-3%

Margin of error $$$

oHydrostatic weighing

2-3%

Margin of error

$$

onuclear Magnetic Resonance

use magnet to look at hydrogen molecules which behave differently

depending on if they are in fat or muscle

oBioelectrical Impedance

3-4%

Margin of error

$

FAT

o…..

How do fat cells form and expand?

oHypertrophy

Expand in size

oHyperplasia

Expand in number

oLipoprotein Lipase

Increases lipogenesis

oHormone Sensitive Lipase

The release of fatty acids

Hypothalamus

oHunger center (physiological)

oLateral nuclei – feeding center

Stimulation causes hyperphagia (eat voraciously)

oSatiety center

Ventromedial (what you think)

Gives a sense of satisfaction

Influences

oNeurotransmitters and hormones influence feeding and satiety centers in

hypothalamus

oHormones that increase hunger

Ghrelin

Gastric cells – when the stomach is empty

Neuro-peptide

Signal secondary brain appetite centers

Released when stress speeds up HR, increases circulating FFA

Cortisol

Prolonged stress – disrupts digestive system

IBS, Ulcerative colitis

May lower BMR

oLack of sleep

Increase cortisol

Growth hormone decline

Reduction of muscle mass and strength

Increase fat tissue

Weakening immune system

Insulin increases

oHormones that decrease hunger

Leptin

Decrease appetite

Made by fat cells (Ob protein)

Insulin

Excess insulin can create chronic inflammation and increase fat

storage

CCK

Increases satiety

Produced by the small intestine

Peptide YY

Increases satiety

36 amino acids peptide released by cells in the ileum and colon

Underweight increases health risks

oBMI < 18.5 is underweight

oHigher risk of

Anemia

Osteoporosis

Heart irregularities

Amenorrhea

Depression/anxiety

Positive energy balance

oPregancy

oAdolescence

oStrength training

oRepair

oSurgery/illness

Negative energy balance

oWeight loss

BMR

oEnergy spent for vital functions

Pumping blood

Expanding lungs

Brain function

oAffected by

Lean body mass

Age

Gender

Body size

Temperatures

Genes lack of sleep

Nutritional state

Stress

Caffeine

Hormones

RMR

oLying calmly

o3-4 hour fast

oAbout 6% higher than BMR

Thermic effect of exercise (TEE)

oFor sedentary people- usually the 2nd largest portion of energy expended (BMR is

largest)

oDepends on

Activity

Time performed

How much you weigh

(NEAT) Non-Exercise Activity Thermogenesis

oThe energy expended for all activities not related to sleeping, eating, or exercise

oFidgeting

Thermic Effect of Food (TEF)

oThe amount of energy expended by the body to digest, absorb, transport,

metabolize, and store energy yielding nutrients from food (10% TDEE)

Protein 20-30%

Carb 5-10%

Fat 0-3%

Total Daily Energy Expenditure (TDEE)

oTEE

oBMR

oNEAT

Rapid weight loss: Yo-Yo Dieting

Hazards of rapid weight loss

oIncrease body fat

oLean tissue is lost (muscles, bones, organs)

oMetabolic rate slows

oDehydration

oChronic fatigue

oInadequate amounts of nutrients

Genetics – lifestyle

oPeople with no genetic tendency for obesity can also end up overweight

oBottom line –

Does your environment impact your energy balance?

Recommendations BEP not a DIET

oEat low energy, nutrient dense foods

oEat at least your BMR no less

oIncrease physical activity

oChange behaviors

Suggestions fro weight gain

oRule out medical reasons first

oEat meals frequently

oReplace low calorie drinks

Water- fruit juices or milk

oAdd healthy high calorie snack

Nuts, peanut butter, milkshakes

oStrength training exercises

oEat 500 calories or more daily (in carb form)

oBe patient and consistent

oDon’t drink a lot of water if you are trying to gain weight

Fad diets

oLimit food selections

oPromote rapid weight loss

oAdvertise no exercise needed

oRequire a rigid menu, purchase of specific products

oPromise to speed up metabolism

oRequires expensive supplements

oRelies on testimonials

oConnects diet with trendy places

oMake sensational claims

Gastric bypass and banding

oBMI > 40

oRisk of B12, foalte, calcium, and iron deficiency

Gastric sleeve

oNewest procedure

oLow risk for vitamin deficiencies

oLong staple line

oLeaks difficult to manage and can last month

oLimited weight loss data

oNo dumping

o50-150 cc pouch

Eating disorders

Students also viewed