Nutrition

Insulin

- Released from beta (β) cells in the pancreas when blood sugar levels become too high -Insulin facilitates the muscle's uptake of excess blood glucose -Insulin helps maintain the blood glucose balance and wards against hyperglycemia

Polysacchardies

- Starch (Plant) ◦Fiber ( No energy) (fiber helps digest food) ◦Glycogen (animal)

Recommended CHO Intake: Type

- Unrefined, fiber and nutrient rich -Fruits, grains, vegetables

Glycemic Load

- an effective method to measure glucose and insulin response -The glycemic load considers a food's *glycemic index* as well as the amount of *carbohydrates per serving*

Lipids

- fats - oils - waxes

Daily Lipid recomendation

- less than 20-30% of total calories - 20-35% of total kcals should come from fat

Glycemic response standard reference of measurement:

-50 grams of glucose = 100

Triglycerides represent what percentage of fats

-98% of dietary lipids ->90% of body fat storage

5 Primary Consequences of Excessive Protein Intake

-Extra protein will be converted to body fat -Dehydration -Possible decreased in bone density -Possible kidney damage - High amounts of one amino acid can inhibit the absorption of another

Lipids role in the body

-Fat Storage ◦Energy stores -Protection of vital organs -Thermal insulation -Transport medium for fat-soluble vitamins -Hunger suppressor

If the average person stores about 500 g of carbohydrates in the body, approximately how many kcals of energy would that represent?

2,000 kcals

High GL

20

Fats Carbs % of diet

20-35% -choose type of far wisely

Example 2: White Rice Now let's take the example of 1 cup of cooked white rice. It has a glycemic index rating of 72, but contains 40 grams of carbohydrate. The Calculation is:

28.8

1 pound of fat is equal to how many calories?

3,500 calories

Example 1: Carrots Let's take the example of carrots- a highly nutritional food choice. Unfortunately, carrots have received some undeserved bad press due to their high glycemic index rating of 92. A carrot only has 4 grams of carbohydrates, so to determine the glycemic load, the calculation is :

3.36 GL

Physical Activity time to reduce chronic disease

30 min of moderate intensity (Greater health benefits for vigorous for longer time)

Intramuscular triacylglycerols

300 g

mg of cholestrol

300 mg/day

Plasma Glucose

3g (12 kCal)

How many kcals of energy for every gram of protien?

4 kcals

Plasma triacylglycerols

4.0 g

Recommended CHO Intake: Average American

40-55% of total caloric intake

Muscle glycogen

400 g (1600 kCal)

Carbs % of diet

45-65%

What would be the recommended dietary intake of protein for the average 28 y/o, 60 kg female?

48g

Moderate GI

56-69

Physical Activity time to manage weight

60 min. / moderate to vigorous

Recommended CHO Intake: Active American

60%

Consuming carbohydrates at what % postpones fatiguw by 15 to 30 mins?

60-80%

Physical Activity time to have weight loss

60-90 min moderate

lables: A protien-rich food contains how many grams or more per serving?

7 grams

How many kcals does 1 g of alcohol equal

7 kcals

Recommended CHO Intake: Heavy Exercises (marathon runners, Body Builders

70%

How many kcals of energy for every gram of fat?

9 kcals

Low GL

< (or equal to) 10

Low GI

< (or equal to) 55

High GI

> (or equal) 70

Low glycemic index

Apples fish sticks beans lentils fructose

Metabolic Primer

CHO metabolites are used to facilitate fat usage

Dietary Fiber

Carbohydrate plant substances that are difficult or impossible for humans to digest

*Triglycerides composed of*

Composed of glycerol backbone and 3 fatty acids

40-60% VO₂max (jogging , brisk walking)

Fat and carbohydrate used evenly

Formation vs. Breaking Down

Formation: Transamination Breaking down: Deamination

Regulatory

Forms enzymes which regulated reactions; needed for immune function

Foods highest in dietary fiber

Fruits, legumes, oats, barley, wheat bran, cereals, grains and vegetables

Sucrose

Glucose + Fructose

Lactose

Glucose + Galactose

Maltose

Glucose + Glucose

Monosaccharide

Glucose C₆H₁₂O₆ Blood sugar ◦Fructose ◦Galactose

Soluble

Good for the arteries

Insoluble

Good for the colon (remember by I for intestines)

75% VO₂max ( running)

Mainly carbohydrate

< 30 % VO₂max (easy walking)

Mainly muscle fat stores

To prevent weight gain over time

Make small decreases in food intake and increase physical activity (RMR decreased with age)

80% VO₂max ( hard running)

Nearly 100% carbohydrate

Where should most fats come from

Polyunsaturated and monoumsaturared

Energy Source

Primary energy source for moderate to vigorous exercise

Protien sparer

Protein is used as fuel source in gluconeogenesis as CHO stores are depleted

If a person consumed a Double-Double Cheese Burger (95 grams of fat, 75 grams of carbohydrates, and 55 grams of protein) , and a large fries ( 30 grams of fat, and 10 grams of carbohydrates), and a large Coke (85 grams of carbohydrates), how many kcals did they consume in this meal from fat alone?

Step 1: Determine how many grams of fat they consumed? 125g Step 2: Determine how many calories of fat they consumed? 1,125 kcals

Gross Kcal calculation

Take absolute VO₂ in L∙minˉ¹ and multiply by 5

Transamination

The formation of an amino acid (AA) from non-nitrogen carrying organic compounds formed in metabolism

Glycogenolysis (Formation of Glucose)

The formation of glucose from the breakdown of glycogen stores in the liver or muscles If the glucose is formed in the liver it is then released into the blood stream where it is taken to the muscle cells for energy production

Gluconeogenesis (Formation of Glucose)

The formation of glucose in the liver from non-glucose sources: -Primarily from protein's amino acids(AA) The glucose is then released into the blood stream where it is taken up by the muscles cells for energy production

Calculating Glycemic Load

The glycemic load is the glycemic index divided by 100 and multiplied by its available carbohydrate content (i.e. grams of carbohydrates) (GI/100) X (CC) = GL

Deamination

The opposite of transamination The breakdown of an amino acid (AA) by the removal of an amine group converting it to ◦Carbohydrate ◦Lipid ◦Or taken directly into the Kreb cycle for energy production

How do you calculate the upper limit of glycogen you body can store?

To calculate the approximate amount of glycogen your body can store just multiply your body weight in kg by 15 for the upper limit

How do you calculate the average amount of glycogen you body can store?

To calculate the approximate amount of glycogen your body can store just multiply your body weight in kg by 6 for the average amount

Simple Lipids are known as

Triacylglycerols knows as TAG or triglycerides

Energy

Used to form ATP in extreme situations such as carbohydrate depletion Protein's main role is to build and repair tissue and not energy production so it is not considered in most metabolic equations in exercise physiology

How musch sodium per day?

*2,300 mg sodium per day *

How many kcaks of energy for every gram of carbohydrate?

*4 kcal*

How many kcals in every gram of CHO

*4 kcals*

How many kcals of CHO are burned for every liter of O2 utilized?

*5 kcals*

High glycemic index

*does not* necessarily indicate poor nutritional quality

High glycemic index

glucose carrots

Caloric intake

is a measure of energy

% calories from saturated fats

less than 10%

Labels: A food is low in fat if the calories from fat are...

multiplied by three and not greater than the calories per serving

Fat used in Exercise is dependent on what?

on exercise intensity because that determines how much oxygen you are breathing in need a lot of oxygen to breakdown down fat for energy, get more O2 when intesity levels are lower

Protein intake for average american

- 10-35% of total kcals - 0.8 g/kg/day for most individuals

Non- Essential

- 12 non-essential AA -Can easily be synthesized in the body - Do not need to obtain from dietary source

Essential

- 8 essential AA ◦9 in children - Cannot be adequately synthesized in the body -Need to obtain from dietary source

Physical Aactivity Includes

- ALL components - Cardio, resistive, felxibility

Blood Glucose Level Regulation is done by

- Insulin - Gluconeogenesis

Protein intake for Endurance Athletes

1.2 - 1.4 g/kg/day Extra protein is used as a fuel source during high intensity exercise when CHO levels are low

Protein intake for strength Athletes

1.4 -1.8 g/kg/day AA require as building blocks for muscle building and maintenance

Protein % of diet

10-35% -disease linked with high protien

Liver glucose

100 g (400 kCal)

how many calories are in a kcal

1000 calories = 1 kcal

Moderate GL

11-19

Adipose tissue triacylglycerols

12,000

Plasma FFA

0.4 g

Question: If you patient is participating in regular exercise program how many kcals would be recommended that they consume from carbohydrates alone if they are placed on a 2,000 calorie day diet?

0.6 x 2000 = 1200 kcals CHO

What would be the approximate upper limit of glycogen storage in kcals for a 70 kg client?

1,050 (upper limit)

Fat storage

1. Adipose tissue triacylglycerols 2. Intramuscular triacylglycerols 3. Plasma triacylglycerols 4. Plasma FFA total 12,304 g

Macronutrients include

1. Carbohydrates 2.Lipids 3.Protein

Six essential nutrients

1. Carbohydrates 2.Lipids 3.Protein 4.Vitamins 5.Minerals 6.Water

CHO's Role in the Body (4)

1. Energy Source 2. Protien sparer 3. Metabolic Primer 4. Fuel for the CNS

Two types of Protein

1. Essential 2. Non- Essential

Types of Carbohydrates

1. Monosaccharide 2. Disaccharides 2. Polysaccharides

CHO Distribution (3 palces)

1. Plasma Glucose 2. Liver glucose 3. Muscle glycogen total glycogen 503 g (2012 kcal)

Two types of fiber

1. Soluble 2. Insoluble

Proteins Role in Body

1. Structural 2. Regulatory 3. Energy

Disaccharides

1. Sucrose 2. Lactose 3. Maltose

how many littlers of oxygen are needed to burn 5 kcals of energy?

body needs approx. 1 liter of O2 to burn 5 Kcals of energy

glycemic index

carbohydrate's ability to raise blood glucose levels

Moderate glycemic index

corn sucrose

Fuel for the CNS

especially the brain - Used almost exclusively

Females Recommended intake for individuals up to 50 y/o

◦Females = 25- 40 g/day

Males Recommended intake for individuals up to 50 y/o

◦Males = 38 - 40 g/day

Fiber preventative health contributions

◦Manage diabetes and high blood cholesterol ◦Prevent conditions arising in the intestinal tract

Net Kcal calculation

◦Must subtract the number of Kcals that you would have normally expended at rest - Which is 3.5 ml/kg/min

Structural

◦Needed for building and maintaining muscle mass and strength

4 main types of fat from foods ( triglycerides)

◦Saturated ◦Trans or hydrogenated ◦Monounsaturated ◦Polyunsaturated ( Omega 3 & Omega 6)