Digestion basics - nutrition for physically active exam 2

What is true about the microbiome

Our microbiome make short chain fatty acids as they are metabolizing our resistant starches and soluble fiber

Prebiotics feed the microbiome

Symbiosis with our microbiota will make our immune system stronger

You just ate 400 calories of starches. How many of those calories will the body actually have access to

360 calories

List and explain why we need enough nutrients daily - maintenance

• ½ life of cells

• ½ life of enzymes

• Neutralizing free radicals

• Bone strength

True or false: we absorb dietary fiber as glucose after it is digested

true

Which of the following nutrients get absorbed into the lymph, not the blood at the small intestine

Cholesterol

Monoglycerides

Vitamins ADEK

Fatty acids

Select the diet below that will decrease TEE when comparing it to the average TEF (10%)

High fat diet

List and explain why we need enough nutrients daily- repair

• Muscle cell damage - DOMS associated repair - resistance training

• Repair fractured bone - shin splints

  Repair of damage caused by free radicals - ROS causes damage

List and explain why we need enough nutrients daily - growth

all tissues are made from building blocks

List and explain why we need enough nutrients daily - energy

to train and fuel workouts

Describe why athletes have an even greater need for enough nutrients daily- Adequate training stimulus

• training program is the most important part

Describe why athletes have an even greater need for enough nutrients daily - nutrients to build with

provides energy and enhance adaptations

• leucine trigger

Describe why athletes have an even greater need for enough nutrients daily - Adequate rest

• recovery days

Main function of carbohydrates

• starch, sugars

• primary use: energy

• sedentary people do not need a lot of carbs

When can a athlete use carbohydrates

high intensity

moderate intensity

Low intensity

Main function of fats

• energy

• fat is used for building things which is the primary source

  • in the membrane

What is the main function of proteins

1. building things

2. secondary energy source

Mechanical digestion

chewing

Protein molecule

Protease breaks down protein molecules

starch molecule

Amylase breaks down carbohydrate molecule

Fat molecule

made up of fatty acid and glycerol

• lipase breaks down the fat molecule

Enzymes

proteins

• breaking bonds in nutrients

CHO

amylase

sucrose

lactase

maltase

Fat

lipase

Protein

protease

HCL

helps with protein digestion

causes proteins to unfold - denature

Causes pepsin to unfold

True or false: amylase made in mouth, once denatured is not functional anymore

true

Mouth - chewing

CHO: amylase

Fat: lipase

Stomach - chemical enzymes

CHO: none

Fat: lipase - made to resist HCL

Protein: protease

Hydrochloric acid for protein digestion

Stomach

Liver

produces bile to aid fat digestion and absoprtion

Small intestine enzymes

CHO- amylase, lactate, sucrase, mylose

Fat: lipase

Protein: proteases

Gallbladder

stores biles and releases bile into the the small intestine

Pancreas

secretes sodium bicarbonate and enzymes for digesting carbohydrate, fat, protein

Small intestine function

mix and propel contents

digest and absorb most substances using enzymes made by the pancreas and small intestine

Salivary gland

releases starch digesting enzymes - amylase

Esophagus

move food to stomach by swallowing

Micronutrients

vitamins

minerals

Macronutrients

absorb:

Monosaccharides

fatty acids

monoglycerides - one fatty acid + glycerol

glycerol

amino acids

cholestrol

Macronutrients that we cant absorb

starch

triglycerides

polypeptides - protein

fiber

what does the lymph absorb

fatty acids

glycerol

ADEK

What does the blood absorb

Glucose

amino acids

Vitamin B

Vitamin C

water

minerals

Symbiosis of microbiota - prebiotics

• soluble fiber

• resistant starch

True or false: carbs are used as energy during HIE

true

true or false: fat is used as energy during moderate to low intensity

true

• have a lot of mitochondria

Protein and energy

5% of energy needs which breaks down muscle

• use more under HI conditions

• use more when fasting/ starving

Stored carbohydrates

stored as glycogen, liver, skeletal muscle

• can convert it to fat and store as triglyceride

Stored fat

stored as adipocytes

stored as triglycerides

Stored protein

no storage

Total energy expenditure

calories burned per 24 hours

Basal metabolic rate

lowest calories burned to survive under resting conditions

• largest component of TEE

• Related to fat free mass - muscle

True or false: less muscle equals lower BMR

true

Thermic effect of TEPA

exercise activity thermogenesis - scheduled exercise

NEAT

exercise activity thermogenesis such as fidgeting, walking, cleaning the house

thermic effect of food

calories burned to digest, absorb, use or store food

true or false: on average, about 10% of intake is TEF

true

True or false: increasing TEPA increases TEE

true

True or false: Increasing TEF increases TEE

true

True or false: the more you eat, the more energy you expend

true

Protein TEF

25%

Carb TEF

10%

Fat TEF

5%

Which macronutrient causes you to burn the most amounts of calories of TEF

protein

Which macronutrient causes you to burn the least amounts of calories of TEF

fat

True or false: TEF is lower when you eat processed foods

true

Lactose intolerance

• missing lactose

• no lactose digestion

• microbiota uses lactose as food

  • if you are missing lactose cause gas production

Treatment of lactose intolerance

• stay away from lactose - dairy

true or false: there is less lactose in fermented dairy

true - kefir, yogurt

Impact on person’s nutritional health - lactose intolerance

trouble getting calcium which causes weaker bones

Impact on athletes nutritional health - lactose intolerance

• injury to bones with weaker bones - shin splints, stress fractures

  • Impact calcium intake which causes poor performance

What should athletes eat to increase their calcium

low oxalate foods - kale, broccoli

Gluten intolerance

when your body has a reaction to gluten/ gliadin

• protein/ CHO problem

Gluten

protein found in grains

Gluten insensitivity

no damage to small intestine

Celiac disease

damages small intestine

genetic autoimmune disease

immune system attacks villi in small intestine

Key to celiac disease

leaky gut - zonulin

True or false: zonulin creates leaky gut

true

Zonulin

protein made in the mucosa cells

tight junctions

loosen creating leaky gut

2 triggers causing release of zonulin

• gluten/ gliadin trigger

  bacterial trigger

true or false: gluten/gliadin is a resistant protein

true - resistant to digestion

Gluten and zonulin

gluten triggers release of zonulin

Grains

wheat, all grains

Absent grains

rice, oats

Celiac suffers produce —- times more zonulin

30 times

Degradation of villi and mucosal cells

stay away from flour

Impact on undiagnosed celiac disease on digestion and absorption

villi are flattened which causes lower mucosa cells

Impact on undiagnosed celiac disease on a persons health

less absoprtion which causes deficiency problems

• less vitamin D, C, E, carbs, calories absoprtion

Treatment of CD

remove gluten

remove starches

CD on an athletes performance

• use starches during HIE

  rely on carbs during training, competition

Microbiota

bacteria in the large intestine

considered an acquired organ - not born with it

2 major influences on microbiome

nutrition and physical activity

Microbiota and health

obesity

diabetes

cardiovascular disease

depression

What vitamins does the microbiota produce

vitamin B, K

What SCFA’s do the microbiota produce

propionate

acetate

butyrate

Good microbiota

acts as gut barrier

there is a mucous layer produced by healthful bacteria

True or false: if you do not have a good mucous layer, then zonulin seeps through

True or false: people with celiacs has a good mucosa layer then there will be no bacteria trigger and less zonulin production

true

Dietary fibers

microbiota

metabolize

resistant starch

soluble fiber

SCFA’s

appetite suppression

increased energy expenditure

increased glucose stimulated insulin secretion