Nutrition: carbs and fats
saturated FA
"saturated" with hydrogen atoms, meaning it has the maximum number of hydrogen atoms attached; NO double bonds.
complex carbs
- long chemical structure -3+ monosaccharides (poly) -take longer time to break down, longer lasting energy -found in veggies, beans, whole grains
heart attack
- occurs when flow of blood to a section of the heart becomes blocked
goals of CHO timing
-delay fatique improve performance facilitate recovery
pathophysiology behind carbs
-maintain BG levels -reduce psychological efforts -spare muscle glycogen
when to start carb loading
3-7 days inadcance or 1 day rapid feeding various methods, so experiment to se what works best
what does a distance runner need for carbs
3500 k cal /day during graining how many total grams?? 60% total cals from carbs *knwo how to do that
1 tsp sugar =
4 g sugar
during rest vs activity what % of energy needs supplied by carbs
40% at rest 65-85% during activity
carb dietary recommendations
45-65% total kcals
fiber dietary recommendations
: 14 grams/1,000 kcals (EX: 28 grams/day recommended for a 2,000 kcal diet)
diabetes
: increased consumption of added sugar associated with higher risk for Type 2 Diabetes
carb needs
AMDR: 45=65% total kcals non athlete: 200-330 g/day men 180-230 g/day women
factors of cholesterol we can't control
Age Gender Heredity
essential FA
Cannot be made by the body; must be eaten in the diet; therefore they are essential
high density LP HDL
Carry cholesterol away from body cells and to the liver for excretion The "good cholesterol"
low density lipoproteins LDL
Carry cholesterol to the body cells The "bad cholesterol"
chylomicrons
Carry triglycerides from the intestines to the bloodstream
trans fats
Created by the process of hydrogenation in which vegetable oils are converted into solid fats occur naturally at low levels in meant and dairy
factors of cholesterol we can control
Diet (especially the type of fats you consume and soluble fiber) Physical activity Weight Cigarette smoking
types of omega 3
Docosahexaeonic acid (DHA) Eicosapentaenoic acid (EPA)
functional fibers
Fibers extracted from plants and expected to have beneficial physiological effects; oftentimes added to foods
insoluble fiber
Increases fecal weight; feces travels more quickly through the colon Provides feeling of satiety Helpful in weight management, prevention/treatment of constipation, diverticulosis, hemorrhoids
Main source of plaque buildup:
LDL (the "bad" cholesterol")
types of essential FA
Omega-6 (alpha linolenic acid) Omega-3 (linoleic acid)
fx of lipids in body
Satiety Insulation Cushion critical organs Part of all cell membranes Transport: fat-soluble vitamins Provide essential fatty acids Provide energy Protein-sparing
what is the primary source of added sugar in american diet
Sugar-sweetened beverages (i.e. soda, sweetened ice tea, lemonade, sports drinks, energy drinks)
soluble fiber
Swells in H2O Traps carbs to slow digestion/absorption of glucose Binds to cholesterol in GI tract; excreted Reduces risk of diabetes, heart disease, and some cancer
lipids in food fx
Taste Flavor Aroma Crispness Juiciness Tenderness Smooth texture Creamy feeling
heart disease
Too much circulating cholesterol leads to plaque and atherosclerosis - as arteries become narrowed, increased chance of heart attack and stroke #1 killer of men and women in US
OMEGA 35 foods
Vegetable oils (canola, flaxseed, soybean, walnut) Flaxseeds Walnuts Fatty fish (salmon, mackerel, herring
OMEGA - 65 foods
Vegetable oils (corn, safflower, soybean, cottonseed, sunflower) Margarines Salad dressings
what hormones regulate bld glucose levels
alpha and beta cells
bld glucose level
amount of circulating glucose in bld normal= 80-100 mg/dL regulated by hormones produced in pacrease
where are saturated fats
animal foods mean, poultry, diary, eggs, some F and veggies like coconut
what do omega 3s effect
brain and eye development during preg in children effect on CV health, reduce BP , blood clotting, HR, and TG levels
what happens with digestion in small intestine
break down monosachs
fat digestion
broken down by lipase
carbs and intensity
carb use associated with intensity of exercise, the more intense, the greater th % contribution of carbs more intese, sooner exhaustion
lipoproteins
chylomicrons LDL HDL
disaccharides
combo of 2 monosaccharides
fiber
complex carb in plants and not digested by human digestive enzymes can't break B-glycosideic bonds passes thru tummy and intestines unchaged and excreted in feces some fermented in colon
fatty acid chains
composed of H and O
cori cycle
conversion of lactate to glucose
stroke
damage to the brain cells that occurs when blood flow to the brain is interrupted
health implications of added sugar
dental obesity diabetes heart disease hyperacitivy
carb loading
dietary tech designed to promote a increase in glycogen content in liver and muscles delay onset of fatigue in endurance athletes
hear disease
diets high in sugar associated with increased blood triglyceride fat levels, a risk factor for heart disease
hyperactivity in children
diets high in sugar associated with increased blood triglyceride fat levels, a risk factor for heart disease
blood glucose
end game of carbohydrate metabolism body preferred fuel level in bld is thigtly regulated
where are omega 3 found
fatty fish -salmon, mackerel, sardines, halibut, bluefish, trout, tuna fortified foods -juice, eggs, milk, soy
nutrition therapy
for endurance athletes 90-120 min or more working at mod-high intensity General Meal Planning Tips Pre-Exercise Eating During-Exercise Eating Post-Exercise Eating Foods Not Recommended
gluyconeogenesis
formation of new glucose from glycerol, AA, lactate, and pyruvate
bile
formed in liver, stored in gall bladder
3 major monosaccharides
fructose glucose galactose
rol of muscle glycogen
fuel physical activity
types of lipase and where
gastric lipase in tymmy pancreatic lipase in intwine
where does fat go after lipase digestion
gets bile to be absorbed into intestines
formation of new glucose in liver
gluconeogenesis
where can the body get glucose not from food
gluconeogenesis cori cycle
CNS and RVS relay on what
glucose spare protein being burned for energy
breakdown of glycogen
gluycogenolyysis
formation of glycogen
glycogenesis
oxidation of glucose
glycolysis
sugar and the nutrition label
grams of sugar includes both natural and added sugars to find if it has it look at ingredient list
lipids
group of fatty substances insoluble in aater includes fats, oils, and cholesterol
carb metabolism
has to be aborbed in simplest form: monosaccharides enzymes break down carbs before absorption
obesity
increased consumption of added sugar associated with higher risk of obesity
how is bld glucose regulated hormonally
insulin and glucagon
added usgar recommendations
limit consumption to <10% total kcals
roll of liver glycogen
maintain bld glucose levels but if liver can't keep up get hypoglycemia/low bld sugar
triglycerides
major form of lipid in food and in the body made up of 3 FA chains attached to glycerol molecule
grains dietary recommendations
make at least half your grains whole
polysaccharides
may contain thousands of linked glucose units
unsaturated FAs
missing hydrogen atoms and do contain double bonds; can be either monounsaturated (1 double bond) or polyunsaturated (2 or more double bonds)
unstarutated fats found where
mostly in plant foods nuts, seeds, oild, f and vegies like avocado and olives
where does metabolism start
mouth salivary amylase
examples of refined/added sugar
oat fiber, wheat bran, pectin, vegetable gums, cellulose, maltodextrin, inulin, resistant starch
refined/added sugars
oat fiber, wheat bran, pectin, vegetable gums, cellulose, maltodextrin, inulin, resistant starch
types of functional fibers
oat fiber, wheat bran, pectin, vegetable gums, cellulose, maltodextrin, inulin, resistant starch
where are soluble fibers found
oats, barley fruit veggies
metabolism
open system digestion, absorption, and excretion mechanical vs checmial
carbs
organic compounds of CHO bluilding blocks are monosaccharides contain 4 cal/gram bodys 1st choice for every either simple or complex
when do carbs kick in for aerobic and anaerobic ex
primary source for anaerobic events<1 min high intensity aerobic events lasting 1+ hours
where cam you find trans fats
shortening, margarine, fried foods, many baked goods, and other processed foods
what is metabolism reliant on
stomach acids enzymes peristais fiber
glycogen
storage form of polymath in animals in muscle and liver
starch
storgage form of polysaccs in plants amylose and amylopectin
3 major disaccharides
sucrose maltose lactose
dental caries
sugar provides food for the bacteria present in the mouth
glucocorticoids
triggered by drop in BG stimulates formation of new glucose in livere
glucagon
triggered by drop in BG, cases release of glucose from storage secreted by alpha cells of pancreas
insulin
triggered by rise in BG by muscle/fat tissue secreted by beta cells of pancreas
what foods have insoluble fiber
whole grains beans peas lentils seeds veggies