SPORTS NUTRITION

Know which macro is stored in greater amounts in our body and how it is stored

(glucose as glycogen in animals, etc) (in the form of triglycerides in adipose or fat tissue) is broken down into fatty acids. These fatty acids are transported through the blood to muscles for fuel.) (protein is used to build, maintain, and repair body tissues, as well as to synthesize important enzymes and hormones.)

Know which molecules form the macronutrients

-Carbohydrates are Carbon, Hydrogen and Oxygen. -Fats- Carbon, Hydrogen and Oxygen -Protein- Carbon, Hydrogen, Oxygen and Nitrogen

Know what each macronutrient is metabolized into

-Carbohydrates- (carbs to glucose) glucose goes right into your bloodstream to give energy to cells. Since starch takes longer to metabolize than sugars, it has more of a time-release energy effect. Starches tend to slowly raise blood sugar, offering more sustained energy levels. -Fats- (triglycerides) is formed from three fatty acids and a glycerol backbone. In order to store or use fats for energy, this bond must be broken by pancreatic enzymes released into your stomach acid. -Protein- broken down by enzymes in your stomach acid into amino acids. Shorter, simpler proteins are broken down by enzymes in your stomach acid into amino acids. Longer, more complex proteins are first broken down by enzymes in your stomach acid into shorter chains called peptides. These peptides are absorbed by cells in the lining of your intestines, where they are further broken down into amino acids before entering the bloodstream.

AMDR ranges for each Macro

-carbohydrates for males and females age 9 and older is 45-65% of daily calories. -fat intake has been set at 20-35% of total energy for adults. -The adult AMDR for protein is 10-35% of daily calories.

Complementing proteins

A group of two or more incomplete protein foods that when eaten together provide the full complement of essential amino acids.

Complete protein

A protein source that supplies the body with all of the essential amino acids in high amounts.

Be familiar with fiber. Know the difference between soluble and insoluble and food sources of each.

Dietary fiber - non-digestible, plant sources, soluble versus insoluble Functional fiber- non-digestible, commercially produced or isolated form Dietary + functional = total fiber Soluble fiber -A type of indigestible plant carbohydrate that dissolves in water. Soluble fiber has been shown to help lower blood cholesterol levels in some individuals. Sources of soluble fiber are oats, barley, legumes, and some fruits and vegetables. Insoluble fiber - A type of non-digestible plant carbohydrate that does not dissolve in water. Insoluble fiber sources are primarily whole grain products, nuts, seeds, and some vegetables.

Be familiar with the functions of each macronutrient and be able to tell them apart.

Functions of CHOs(carbs)- energy source - 4kcals/gram- primary energy source for the body, especially during exercise- only energy source for high-intensity anaerobic exercise- -energy source for the cells of the central nervous system. - Metabolic primer for fat metabolism: provides critical intermediates for energy production from fat breakdown- prevents ketosis -prevent protein catabolism in body: - decreases gluconeogenesis- spares muscle tissue Functions of fats(triglyceride)- energy source - during rest and exercise - energy reserve - 9 kcal/gram- provides protection, cushioning, insulator (thermal/electrical)- vitamin carrier Functions of proteins - Tissue building -Cell functioning (Enzymes) -Body functioning (Hormones, Immune function, Fluid balance) -Energy source

be familiar with primary sources of energy during exercise (which source during low intensity,etc).

Importance of CHO in Exercise- Serves as an energy source both at rest and during exercise- Becomes sole source of energy during very intense exercise-Stores are limited- Blood glucose levels and the amount of CHO (i.e., glycogen) stored in the muscles can delay fatigue. fat -is essential for longer, slower lower intensity and endurance exercise such as easy cycling and walking. Protein- "fuel" and for repair, increases with aerobic exercise, especially during high intensity and long duration activity

Linolenic and linoleic fatty acids and food sources

Linolenic- omega 3- salmon, soy,nuts,seeds Linoleic- omega 6 -oils, corn, sunflower

Phobic

afraid

High-quality protein

Source of protein that contains a full complement of all the essential amino acids, has extra amino acids that are available for nonessential amino acid synthesis, and has good digestibility.

Unsaturated fat

a fatty acid whose hydrocarbon chain contains one or more double bonds

Cholesterol

is a waxy, fat-like substance that's found in all cells of the body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods Saturated- a fatty acid in which all hydrogen-binding sites are filled and thus no double bond exits in this hydrocarbon chain

Philic

loving

Crossover concept

the point on an increasing continuum of exercise intensity where fats and carbohydrates each contribute 50% of the needed energy and beyond which carbohydrates become the predominant energy source