Nutrition exam Ch 5-7

11. Provide two suggestions for well-balanced pre-activity meals containing protein, as well as two examples of quick and easy post exercise snacks containing 6-20 grams of protein. (What type, how much, and when should protein be consumed before exercise?; What type, how much, and when should protein be consumed after exercise?)

- Pre-activity meal - 1 ½ cups cereal, 1 cup skim milk, ½ cup blueberries, 1 slice wheat toast, 2 tbsp peanut butter - 2 scrambled eggs, 1 English muffin, 2 slices cheddar cheese, 8 oz orange juice - post-exercise snack - 8 oz. low-fat yogurt, ¼ cup mixed nuts, 1 cup strawberries - 3 oz. tofu, 1 ½ cups mixed vegetables, 1 cup brown rice

3. What are some of the common food sources for each of the major minerals? (What are the major minerals?)

Calcium • Dairy products (Milk, yogurt, cheeses) Phosphorus • Animal proteins (Meat, fish, eggs, and dairy) Nuts, legumes, and cereals are moderate sources of phosphorus. Magnesium • Plant based sources (Whole grains, green leafy vegetables, legumes, nuts) and seafood Sodium • Table salt, soy sauce, condiments, canned, processed, and fast foods. Chloride • Salt or sodium chloride (NaCl) is the richest source, Small amounts of fruits and veggies Potassium • Fruits and vegetables, potatoes, spinach, and bananas. Meat, milk, coffee, and tea are significant sources. Sulfur • Found in a variety of foods, Fruits, soy flour, certain breads, and sausages. Juices, beers, wines, and ciders contain a significant amount of Sulfur.

5. What are "incomplete proteins," and what food sources provide them? Give several examples of complementary incomplete protein sources that provide all essential amino acids. (What are proteins?)

Incomplete proteins are sources that lack one or more essential amino acids. All plant products (grains, beans, vegetables, fruits, nuts and seeds) are categorized as incomplete proteins. Soy is the only plant products that provides essential amino acids in high amounts. Examples; Stir-fried vegetables and tofu over rice (Soy and grains), Oatmeal with nuts and soy milk (Grains, nuts, and soy)

2. What are the major minerals? What differentiates a major mineral from a trace mineral? (What are minerals?)

Major minerals are those needed in amounts greater than > 100mg per day, whereas trace minerals are found in smaller amounts of less than <100 mg. The major minerals are; Calcium, Phosphorus, Magnesium, Sodium, Chloride, Potassium, and Sulfur. The difference between a major mineral and a trace mineral is the amounts ingested.

9. What are some of the commonly identified classes of phytochemicals? What roles do they play in the body? (What are phytochemicals?)

Phenolic compounds • Antioxidant properties • Protect against cardiovascular disease, • Most common examples o Flavonoids & Phenolic Acids • Sources - Grapes (wine), and teas Organosulfides • Anticancer agents • Examples o Glucosinolates, Indoles, and Isothiocyanates • Sources - Cruciferous (brassica) Vegetables, garlic, onions Lycopene (carotenoid) • Antioxidant and anticancer agents • Sources - Tomatoes, and tomato products

8. What are phytochemicals? Where do they come from? (What are phytochemicals?)

Phytochemicals are biologically active plant chemicals that are not considered nutrients but play a vital role in health. Although there are many different phytochemicals, research has associated three classes as aiding human health: phenolic compounds, organosulfides, and carotenoids. Common sources are fruits, vegetables, and grains.

5. Should athletes take supplements containing large doses of the major minerals? Defend your answer based on the benefits versus the risks. (What are the major minerals?)

There are many complications that can occur when taking too much of each major mineral. Athletes should focus on getting these minerals from food sources instead of taking supplements.

7. Should athletes take supplements that boost the body's level of antioxidants? Defend your answer with what is currently known about the substances. (Which vitamins or compounds have antioxidant properties?)

Yes, antioxidants can play a role in helping to combat the oxidative damage that can happen during intense exercise. Vitamins A, C, & E are antioxidants.

3. How would the nitrogen balance of an athlete be determined? Once determined, what does nitrogen balance indicate? (What is nitrogen balance?)

• Nitrogen balance = (Nitrogen in) - (Nitrogen out) • Nitrogen balance is an indicator of nitrogen status and thus protein intake.

6. What are antioxidants? Which vitamins and related compounds serve as antioxidants in the body? Briefly describe how they work in the body. (Which vitamins or compounds have antioxidant properties?)

Antioxidants are the body's primary defense against free radicals. They exist in enzymatic and non-enzymatic forms. Vitamins A, C, and E along with other compounds known as phytochemicals serve as the body's non-enzymatic antioxidants. The effectiveness of supplementing the diet with non-enzymatic forms of antioxidants is unclear.

7. Discuss the relationship between carbohydrate intake and protein requirements. (How much protein should athletes consume daily?)

Athletes should consume between 1.2-2.0 g/kg of body weight, or 15-35% of total calories. Carbohydrates are the primary fuel for working muscles at moderate to high-intensities. If carbohydrate stores become depleted the body will begin manufacturing carbohydrates (i.e. glucose) from proteins. As carbohydrate availability increases, protein metabolized for energy decreases, thus moderating protein requirements.

8. What are the recommended protein intake levels for athletes? Discuss reasons why requirements are higher for athletes rather than for sedentary individuals. (How much protein should athletes consume daily?)

Athletes should consume between 1.2-2.0 g/kg of body weight, or 15-35% of total calories. Sedentary individuals should consume 0.8 g/kg of body weight or 10-20% of total calories.

2. Taken as a group, what major role do the B vitamins play in the body? What implications does this have for athletes and sport performance? (What are the water-soluble vitamins?)

B-complex vitamins are actually a group of 8 different vitamins. The B-vitamins serve as coenzymes in the metabolic pathways that break down carbohydrates, fats, and proteins for energy. Because they are water soluble, they are not stored in any appreciable amounts and thus present a low risk for toxicity in the body.

6. What are branched chain amino acids? What relationship, if any, do they have to athletic performance? (What are proteins?)

BCAA's are Leucine, Isoleucine, and Valine. These amino acids are different because the can be metabolized for energy in the muscle itself instead of being processed by the liver. Researchers have discovered that after 3 hours of exercise BCAA levels in the blood drop dramatically. Although there is insufficient research of athletes ingesting BCAA's during exercise have not yielded consistent results. Recommending ingestion of BCAA's is not currently warranted due to insufficient results.

4. Discuss the various conditions that result as a consequence of deficiencies in the major minerals. (What are the major minerals?)

Calcium (RDA: 1,000mg, 19-50 yrs., 1,200mg, F 50+, M 70+) (UL 2,500mg) • Hypocalcemia (rare) • Muscle spasms • Convulsions • Low bone density Phosphorus (AI: 700mg) (UL: 4,000mg) • Bone malformation • Bone pain • Muscle weakness Magnesium (RDA: Men 400-420mg, Women 310-320mg) (UL 350mg form supps) • Irritability • Muscle cramps • Heart arrhythmias • Hypertension Sodium (AI: 1,500mg) (UL 2,300mg) • Hyponatremia • Nausea, vomiting • Seizures, coma Chloride (AI: 2,300mg) (UL: 3,600mg) • Increased blood pH • Abnormal heart rhythm • Poor blood flow Potassium (AI: 4,700 mg) (UL: not established) • Muscle cramping • Muscle weakness • Loss of appetite • Heart arrhythmias Sulfur (No RDA, EAR, or AI) (UL: not established) • Deficiencies are rare • None that are readily apparent

4. What are "complete proteins," and what food sources provide them? What are the ramifications of eating foods that do not provide complete sources of protein? (pp.128-130)

Complete proteins are animal proteins such as eggs, dairy products, meant, and fish, contain al of the essential amino acids in high amounts. Some of the ramifications for incomplete source of protein includes; Weakness and fatigue, Low Immunity, Hair loss, etc.

9. What dietary protein intake recommendations would you make to an elite athlete training for a marathon? How would those recommendations compare to recommendations for an Olympic weightlifter training 12-15 hours a week? (How much protein should athletes consume daily?)

For an elite athlete training for a marathon, I would make recommendations based on their body weight, total energy intake, desire to lose or gain weight, carbohydrate availability, exercise intensity and duration, training status, quality of dietary protein, age, injury status. This recommendation would be lower than that for an Olympic weight lifter because they need more protein to keep them in a positive nitrogen balance despite the breakdown of muscle tissue and the subsequent increased protein synthesis during and after resistance training. Their protein intake should be between 15-35% of total calories.

5. What are free radicals? Where do they come from? What effect do they have on the body? (Which vitamins or compounds have antioxidant properties?)

Free radicals are highly reactive compounds that can damage cell membranes and other structures, including DNA. They tend to be compounds containing oxygen and can be formed during normal aerobic metabolism. Free radicals can also be introduced into the body from exogenous sources (e.g., Pollutants in the air)

2. Discuss the various roles of proteins in the body. How does each of these roles apply to training, recovery, and/or sport performance? (What are the main functions of proteins in the body?)

Functions of Protein • Tissue Building • Cell functioning o Enzymes • Body Functioning o Hormones, immune function, Fluid Balance, Acid-base Balance • Energy Source • Cellular signaling • Transport

7. Besides iodine, list four other trace minerals, discuss their role in the body, and give specific foods that serve as good sources for each. (What are the major minerals?)

Iron - Aids in the formation of compounds essential for transporting and utilizing oxygen. o Oats, lentils, spinach, and kidney beans are foods that contain high sources of iron Zinc - Wound healing, producing hormones, synthesizing protein, sunthesis of RNA and DNA, o Oysters, crab, beef, cheerios Fluoride - Mineralization of bones and teeth. o Tea, raisins, shrimp Copper - Aids in iron metabolism o Lobster, sunflower seeds, mushrooms

1. What role do minerals play in the body? (What's the big deal about minerals?)

Minerals are inorganic nutrients that are essential for normal body functioning. Many minerals are involved in important catalytic reactions (e.g., Iron aids in gluconeogenesis) or serve as key structural components of tissues (e.g., calcium provides structure to bones) throughout the body. Minerals also keeps athletes healthy and training strong.

• 10. What are the current recommendations for phytochemical intake? Should athletes take phytochemical supplements? Defend your answer. (What are phytochemicals?)

No current recommendations, but athletes should incorporate more fruits and vegetables into their diet. Can reduce oxidative stress. (pg. 172)

4. Should dietary substances that block absorption of fat by the digestive system be used? Defend your answer. (What are the fat-soluble vitamins?)

No, because your body needs fat to be able to absorb fat-soluble vitamins. These vitamins are a group of vitamins that do not dissolve easily in water and require dietary fat for intestinal absorption and transport in the bloodstream. The fat-soluble vitamins are A, D, E, and K

10. What factors should be considered when determining the protein needs of an athlete? (How much protein should athletes consume daily?)

Protein needs should be determined based on their body weight, total energy intake, desire to lose or gain weight, carbohydrate availability, exercise intensity and duration, training status, quality of dietary protein, age, injury status

1. How do proteins differ from carbohydrates and fats in regard to their molecular structure? (What are proteins?)

Proteins consist of a series of amino acids, 9 essential, and 11 non-essential. Individual amino acids are composed of Carbon (C), Hydrogen (H), Oxygen (O), and Nitrogen (N). The amino acids that make up a protein are held together via peptide bonds. Proteins, carbohydrates and fats are made from three basic molecules: carbon, hydrogen and oxygen. However, all proteins contain an element not found in carbohydrates and fats -- nitrogen -- and some proteins also contain sulfur. These elements combine in varying amounts and shapes to form the basic building blocks of each macronutrient. The main unit that builds all carbohydrates is a monosaccharide, or sugar, while triglycerides make fats and proteins consist of amino acids. Sulfur is incorporated into some proteins through two amino acids: methionine and cysteine.

6. What role does the trace mineral iodine play in the body? What condition results from iodine deficiency? Why is this condition very rare in the United States? (What are the trace minerals?)

The trace minerals include iron, zinc, chromium, fluoride, copper, manganese, iodine, molybdenum, and selenium. The only known role of iodine in humans is to serve as an element essential to the synthesis of hormones secreted by the thyroid gland, T4 and T3. Iodine deficiency can result in Weight gain, Cold intolerance, and Goiter (enlargement of the thyroid gland), and decreased body temperature.

3. List two of the four fat-soluble vitamins and their respective roles/functions for overall health and athletic performance. (What are the fat-soluble vitamins?)

Vitamin A is associated with the retinoid and carotenoid families of compounds and is important for vision, healthy skin, and cell differentiation. A vitamin A deficiency can result in blindness and hyperkeratosis. Toxicity is rare when the dietary focus is placed on whole foods; however, intake from supplements can quickly reach toxic levels Vitamin D Is not only crucial for bone health but is also important for immune function, control of inflammation, and even muscle function. In fact, vitamin D deficiency has been associated with increased risk for several chronic and autoimmune diseases, such as hypertension, cardiovascular disease, rheumatoid arthritis, depression, and center cancers. The growing evidence regarding the importance of Vitamin D has caused some nutrition professionals to recommend serum Vitamin D screening for athletes. Toxicity can result in hypercalcemia and subsequent calcification of various soft tissues throughout the body.

1. What are vitamins? How are they classified? List the specific vitamins that fall under each classification. Which classification of vitamins is potentially more toxic to the body? Explain why. (What are vitamins?)

Vitamins are organic molecules essential for human survival. They exist in water and fat soluble forms. Vitamins are classified as Water soluble, or Fat Soluble. Water Soluble • B Vitamins, choline, Vitamin C • Dissolve in water • Easily transported in the blood • Excess is secreted in the urine • Low potential for toxicity Fat Soluble • Vitamins A, D, E, K • Do not dissolve in water • Require dietary fat for transport in blood • Excess can be stored in fat tissues of body • Higher potential for toxicity Fat soluble vitamins are potentially more toxic to the body because they are stored in the liver and adipose tissues and can accumulate over time.