KIN 232 quiz 2

fats, proteins, hydration

how many cal/g for fats

9kcal/g

why need dietary fats

rich source of vitamins A/D/E/K, provide essential fats, makes foods palatable

how digest fats

• Mouth → lingual lipase (breakdown TGs)

• SI → Bile Salts (emulsify fats for more SA) & Pancreatic Lipase ( break into FFA, glycerol, cholesterol, phospholipids)

• package into Chylomicrons and into enterocytes to the Lymphatic system

• FA → adipose tissue/ muscle cells

Fat breakdown

• Lipid → TG / Sterol / Phospholipids

• TG → FA → Sat/Cis Mono/ Cis Poly/ Trans

what are the cis poly fa’s

omega 6 + 3

phospholipids

maintain mb fluidity + integrity

examples of phospholids

eggs, liver, emulsifiers in salad dressings

sterols

structural component of mb, can synthesize, repair + form new cells, makes bile acids

plant sterols

interfere w/absorption of cholesterol, lower LDL and improve heart health

fats needed from food bc low body production

DHA, EPA

total E from fats in diet

20-35% or have <10% healthy fats,

increase mono+poly unsat fats, flavor w/garlic,lemon,vinegar,herbs rather than fats

how to increase mono+poly unsaturated fats in diet

fatty fish 2×wk, chia seeds, flax seeds, nuts

lipoproteins

particles that transport cholesterol/tg/lipids around body

Very low density lipoproteins (VLDL)

carry cholesterol and TG to needed areas, bad bc turn into LDL once stuff delivered to cell

Low density lipoprotein (LDL)

carry cholesterol to needed tissues, bad bc excess leaves cholesterol deposits in artery walls

keep under 5mmol/L

High density lipoprotein (HDL)

collects excess cholesterol and brings back to liver, good b/c in liver recycles cholesterol (into bile salts/new cholesterol or eliminate from body)

saturated fatty acids

solid at room temp, resistant to oxidation (longer shelf life), keep at <10% total calories (can raise LDL and CVD risk)

poly unsaturated fatty acids

• some are essential fats (omegas),

• help w/ epithelial cell integrity + function, gene expression regulation, eicosanoid synthesis

  • PUFAs → eicosanoids (modulate pain + inflammation)

Omega 3

• anti-inflammatory (brain and heart health)

• ALA → 1.1g/day (f), 1.6 g/day (m)

• EPA + DHA → 2 servings of fatty fish/wk

Omega 6 (linoleic acid)

• essential but consume in balance 

• found in veggie oils (corn/sunflower)

types of body fats

adipose, subcutaneous, visceral, intramuscular triglyceride

adipose tissue

primary fat storage, insulation (too much → obesity)

subcutaneous fat

under the skin, insulation, E reserve, (less harmful than visceral)

visceral fat

around the organs, organ protection (too much → metabolic syndrome)

intramuscular triglycerides

readily available, energy source for exercise (excess → insulin resistance)

how to lower cholesterol

NCEP Step II diet & Portfolio diet

NCEP step II diet

<30% calories = fat, <7% calories = saturated fat, <200mg/day = cholesterol

Portfolio diet

plant based (nuts, soy, soluble fiber, plant sterols)

inflammation

• natural response to injury/infection

• uses immune cells, blood vessels, molecular mediators

• lower w/ mediterranean diet (more healthy fats, lean proteins, fruits + veggies)

inflammation and medical conditions

• CVD (atherosclerosis)

• Metabolic disorders (obesity, type 2 diabetes)

• Cancers

• Neurodegenerative diseases (alzheimers)

• Arthritis

Vitamin A

• vision, bones, teeth, skin

• 900mcg M, 700mcg F

• ex. liver, fish, carrot, sweet potato

Vitamin D

• bones, muscles, immunity

• 600 IU

• ex. fish, fortified foods

Vitamin E

• antioxidant, skin, immune system

• 15mg

• ex. sunflower seeds, almond

Vitamin K

• bones, blood clotting

• 120mcg M, 90mcg F

• ex. dark leafy veggies

Keto Diet

• old diet to treat medicine resistant epilepsy

• 70-80% fat, 5-10% carbs, 20-25% protein

• steps:

  • initial (lower circulating glucose + insulin, raise fat mobilization + catecholamines)

  • 2-3 days (more gluconeogenesis (protein breakdown + glycerol from lipolysis, liver glycogen depleted)

  • 3 wks = adaptation + feel good (more ketogenesis(fuel brain) lypolysis (make fa and glycerol) and gluconeogenesis (use glycerol for less protein breakdown) lower T3 for lower metabolic rate)

ketosis (>1mmol/L)

normal metabolic state when fasting/ in keto diet

ketoacidosis

dangerous condition in uncontrollable diabetes, drops blood pH

why should do keto diet

helps with epilepsy, obesity, type 2 diabetes, pcos, fitness enthusiasts ( fat use for low-mod exercise)

cal/g of protein

4kcal/g

how much protein/day

1g/kg (1.6 for athletes)

proteins

• way fold determine function 

• satiating (curb hunger)

• support lean muscle mass 

• burns more calories than fat (TEF) 

dietary proteins 

provide aas to make proteins and E is released from breaking them down

functions of proteins

• structure and motion (collagen + keratin)

• transport (hemoglobin)

• chemical messaging (hormones)

• catalysts (enzymes)

• immunity (antibodies)

3 considerations for protein intake

• total amount / day

• protein source

• distribution of protein through day

foods high in lysine

soy, cashews, legumes

bioavailability

how much protein is absorbed and utilized by body

a.a. profile

amount of essential/nonessential aa in the protein

complete protein source

has all 9 essential aa in it ( all animal proteins + quinoa and soy)

measure protein synthesis

infuse heavy a.a., take muscle biopsy, calculate fractional synthetic rate

BCAA

• branched chain aa

• critical for muscle health + metabolism

3 main BCAAs

leucine, isoleucine, valine

leucine

protein synthesis+ muscle recovery (mTOR pathway) ex. whey,chicken,eggs

isoleucine

support E regulation + immune function

valine

muscle metabolism + tissue repair w/ N balancing

aa breakdown

1. deamination (remove N → urea → urine)

2. c skeleton → krebs

3. incorporate aa into body proteins

Protein Synthesis

1. recognize need for specific proteins 

2. transcription (DNA unwound → mRNA)

3. translation (ribosome read mRNA → a.a → p.p. → protein)

• if missing essential protein halts synthesis + tag for degradation (recycle a.a. to aa pool @liver) 

protein breakdown digest

• mouth → mechanical digest

• stomach → HCl (denature small pp) + Pepsin (proten → small pp)

• SI → trypsin + chymotrypsin + brush border enzymes → a.a.s

• absorb → enterocytes → bloodstream

protein related conditions

kwashiorkor, phenylketonuria, protein malnutrition

kwashiorkor

insufficient protein in diet leading swelling of belly

phenylketonuria

can’t metabolize phenylaline

water intake

2.7L (f), 3.7 (m)

how much water makes up body

65%

factors affecting need for water

• body comp + size

• physical activity 

• environment

• health status 

• medications + herbal supplements

why water is essential

• maintain internal stability

• facilitate enzymatic reactions

• support cv fxn + oxygen delivery 

• deliver nutrients + remove metabolic waste

• protect joints lubricate mvmt, hydrate cells 

• aid food breakdown + gut nutrient absorption

• muscle contraction + nerve signalling

caffeine intake

<400mg/day

(sport supplementation 3-6mg/kg)

caffeine function

• crosses bb barrier (fat soluble → enter brain + affect cns)

• adenosine receptor antagonist (blocks receptors → keep alert + energized) 

• increase neural activity (releases dopamine + norepi)

• peak levels @45min after consumption

• half-life =5hrs (leaves system 2-11hrs)

thermoregulation

1. exercise increases metabolic heat b/c muscle contractions → increase core temp

2. thermoreceptors detect temp rise → hypothalamus increase skin blood flow → sweat

3. sweat → vasodilation increase skin blood flow → lower heat

fluid regulation

• 2% dehydration → start retaining h2o

• osmoreceptors + baroreceptors → signal hypothalamus 

  • release ADH + increase thirst 

  • release renin → vasoconstriction (conserve swim + h2o)

dehydration

• increase body temp + fatigue

• increase rpe

• increase glycogen use

• lowers cvd function

short term effects of alcohol

• dehydrating

• poor decision making

• poor sleep quality and quantity

• lower injury recovery 

long term effects of alcohol

• poor body comp (more fat)

• high cortisol

• lower muscle fueling (glycogen use and storage)

hyponatremia

• <135mmol / L of sodium

• dangerously low blood sodium levels

• swelling of the brain, confusion, poor coordination, vomit

how to assess hydration status

urine colour (plasma osmolarity w/ osmometer)

osmometer

• compares urine density + water

• <1.02 = euhydration

• > 1.024 = dehydrated

hydrate to keep body mass losses within __%

• 2-3%

• weigh before + after exercise

body mass loss equ

weight lost / starting weight x100 = __%

what to drink for short exercise (45min)

water only

what to drink for long and high intensity exercise (45-75min)

water + small carb

what to drink for start/stop sports

30-60g/hr of carbs (1 sport drinks500ml)

what to drink for ultra endurance

up to 90g/hr (use multiple sugar types)

what to drink when exercise

500mg/L sodium

why sodium is important

• nerve fxn

• muscle contraction

• regulate blood fluid level

• transport across cell membrane

sweat rate calculations

sweat loss/ duration (L/hr)

• sweat loss (pre - post + fluid intake)

rehydration post=exercise

150% fluid deficit (1.5L/kg of wgt loss)

tonicity

cho/volume x 100

isotonic = 6-8%