NUTR 202- Exam 4 Lynch TAMU

Dietary Supplement Health and Education Act:

expanded the formal definition of dietary supplement. Modified FDA's role in regulating dietary supplements

Food and Drug Administration (FDA)

regulated dietary supplements differently than "conventional" foods and drugs

The Federal Trade Commission

Monitoring the accuracy of advertising and labeling of supplements is their responsibility.

What three things does the FDA do?

1) Manufacturers must ensure supplement safety before placing it on the market.

2) Adverse events reported to the FDA or manufacturer

3) FDA tracks adverse advances and may prohibit the sale of supplements via post-market surveillance

What are the most common supplements?

Vitamins and minerals are the most common types used

what approval seals can you look for to ensure quality?

U.S. Pharmacopeia

ConsumerLab.com

NSF International

Branched-chain amino acids (BCAAs) include:

Lucine, Isoleucine and Valene

What is responsible for getting rid of CO2? What determines it?

Bloodstream- the red blood cells

What are the supplements for performance?

creatine & caffeine

What are botanicals?

cranberry and garlic

Bi-carb buffering system:

serves to both neutralize gastric acid and stabilize the intracellular pH of epithelial cells via the secretion of bicarbonate ions into the gastric mucosa.

Aerobic metabolism

low to moderate rate of energy use

Anaerobic metabolism

increased rate of energy use

what is an anaerobic cycle we talked about in class? Why?

Glycolysis is anaerobic; pyruvate → acetyl CoA requires oxygen

We continue to perform glycolysis regarding oxygen concentration

100 cal break down

lipids (fat) 60%

carb 40%

carbohydrates are _____a____ intensity and fat is ____b____ intensity

a) higher

b) lower

benefits of exercise are:

It helps prevent chronic disease

- Increase HDL

- Decrease resting heart rate

- Decrease blood pressure

Helps with stress management

Improves quality of sleep

Helps with body weight management

Maintenance of muscle mass

What requires more calories than fat?

Muscle mass maintenance

Fitness

the ability to perform moderate-to-vigorous levels of physical activity without undue fatigue throughout life.

What are the four components of fitness?

Cardiorespiratory endurance

Muscular strength

Muscular endurance

Flexibility

Heart rate range for moderate intensity exercise:

( 220 - age ) X 0.55 and (220 - age) X 0.7

Heart rate range for high-intensity exercise:

(220 - age) X 0.7 and (220 - age) X 0.85

According to the ACSM, to achieve the maximum benefits from strength training:

8-12 repetitions

8-10 different exercises (condition all major muscle groups)

≥ 2 non-consecutive days per week- rest days between... Muscles need to recover

static stretching

Hold for 15-30 seconds

stretching helps prevent what?

soreness and injury

What are the three systems/pathways for converting carbohydrates, fats, and protein into useful energy:

The immediate energy system

Anaerobic metabolism

Aerobic metabolism

what is used during the first 30 seconds of exercise?

ATP-creatine phosphate (ATP-CP) system

ATP-creatine phosphate (ATP-CP) system does uses what?

ATP stored in muscle

what are the three amino acids we make creatine from?

arginine, glycine and methionine

Creatine kinase:

add a phosphate group, a group of natural chemicals, to creatine, a substance in your muscle cells that helps your muscles produce energy.

Phosphocreatine is...

the active form of creatine. Break the bond; then, energy is released

what is the Cori Cycle?

Process of transporting lactic acid from muscle to liver and return of glucose to muscle

glycolysis: anaerobic metabolism

- Used during the first 2-3 minutes of activity

- Breakdown of glucose to pyruvate in muscle

- Much of the lactic acid is transported to the liver

During rest, the body derives most ATP from the oxidation of...?

Fatty acids and glucose

During physical activity, the body adjusts the fuel mixture:

Muscles always use a combination of fuel sources

What is continuously oxidized to provide ATP in aerobic metabolism?

Carbohydrates, fat, and amino acids

Regular, intense exercise can double what?

caloric requirements

how frequently should you eat small meals/snacks?

3-4 hours to maintain energy levels

Amenorrhea

sensation of the monthly cycle. When it comes to an end due to low nutrient stats.

Anabolic-androgenic steroids (AAS)

used to improve appearance by building muscle mass or to enhance athletic performance.

female athlete triad

disordered eating, amenorrhea, osteoporosis

what is the primary fuel source as exercise begins?

carbs. from muscle glycogen

whar is "hitting the wall"

At 60-90 minutes, low glycogen stores result in "hitting the wall"

Feel tired and weak

Performance drops

How can you avoid "hitting the wall?"

Drink water & simple carbohydrates.

Consume high-carbohydrate foods or beverages before and during prolonged exercise.

Low to moderate-intensity cardiorespiratory activity (>1 hr. in duration) :

4-5 g of carbs. per kg body weight

Endurance activities of higher intensity

7-8 g of carbs. per kg body weight

High intensity daily training

8-10 g of carbs. per kg body weight

fat is what % of total calories for athletes?

20-35%

what is used ad a primary fuel source at rest and during low intensity aerobic activities?

fats

________ the intensity of exercise, the ________ you rely on fats

Higher the intensity of exercise, the less you rely on fats.

what are protein's two important functions of exercise?

- Used in muscle recovery

- Forms enzymes that regulate energy metabolism

What scenarios are protein and amino acids NOT used for energy production?

1) Starvation//Fasted conditions

2) Limited carbohydrate supplies; fancy diets like keto

what % of energy needs does protein provide?

~5-10% of energy needs

Amount of energy protein provides during exercise is determined by what?

carbohydrate availability

AMDR for protein

15-20% of total calories

protein RDA for adults

0.8 g/kg/day

power athlete protein RDA

1.2-1.7 g/kg/day

endurance athlete protein RDA

1.2-1.4 g/kg/day

Carbohydrate loading

nutrition strategy to increase exercise performance

nutrition during relatively high intensity exercise

25-30 g of carbohydrates every 20-40 min.

nutrition during exercise >1 hour

Replace water, carbohydrates, and possibly electrolytes

fluid intake recommendation during exercise

- 5-12 oz. every 15-20 min. under normal conditions

- Fluids with sodium are needed for exercise >2 hours and in hot conditions.

what to consume during recovery:

a fairly high-glycemic-index carbohydrate, within 15-20 minutes of finishing.

consume a meal within ___ hours of exercise completion

Consume a meal within 2 hours of exercise completion.

High glycemic index

Raises your blood glucose quickly

Adequate hydration level

measuring how much water your body needs for hydration based on status of urine color and volume

Another check for hydration needed after a workout:

weigh before and after exercise.--> Consume 1 L of water per 1-2 pounds of weight lost.

What is disordered eating?

mild and short term changes in eating patterns

Examples of clinically diagnosed diseases:

Anorexia Nervosa

Bulimia Nervosa

Examples of eating disorder behaviors:

- Unhealthy eating patterns

- Compensatory habits: working out or throwing up

Diagnosis of an eating disorder requires assessment of the person by who?

a physician or psychologist

Diagnostic and Statistical Manual, Fifth Edition (DSM-V)

criteria to diagnose an eating disorder

DSM-V defines an eating disorder as

- Anorexia Nervosa

- Bulimia Nervosa

- Binge Eating Disorder

- Other Specified Feeding or Eating Disorder (OSFED)

- Unspecified Feeding or Eating Disorder

Anorexia Nervosa

Refusal to maintain body weight at or above minimally normal weight for age and height

what is anorexia nervosa characterized by?

- Intense fear of gaining weight or becoming fat

- Poor body image

- Possible Amenorrhea

what are the sub-types of anorexia nervosa?

- Restricting type

- binging-eating/purging type

Binge eating:

overconsuming in a short period of time.

diagnostic criteria for bulimia nervosa may include:

Eating large quantities of food in a short period of time

- Binging

- Feelings of loss of control

binging is followed by what weight compensatory behaviors?

- Purging

- Laxative use

- Dieting

- Excessive exercise

Subtypes of Bulimia Nervosa

Purging bulimia:

Nonpurging bulimia:

Purging bulimia:

by means of laxatives, diuretics, or vomiting

nonpurging bulimia

excessive exercise or dieting

what does binging provide?

a temporary escape from unhappy feelings

what does purging provide?

control and safety

binge eating disorder

- Recurrent episodes of binge eating

- Lack of compensatory behaviors to control weight

OSFED

other specified feeding or eating disorder

other specified feeding or eating disorder

Disordered eating patterns and behaviors that do not meet specific criteria for other eating disorder diagnoses

Atypical Anorexia Nervosa:

weight is at or above the normal range

Purging Disorder

Recurrent purging to influence weight or shape in the absence of binging

Night Eating Syndrome:

Recurrent episodes of night eating. Eating after waking from sleep or excessive food intake after an evening meal

Unspecified Feeding or Eating Disorder

Eating disorders that do not meet specific criteria for eating disorders. Results in clinically significant distress or impaired social and occupational engagement.

Orthorexia

"fixation on righteous eating." Unhealthy obsession with eating only foods considered "pure" and of high quality

Pica

desire to eat nonfood items

Rumination Disorder/Purging Disorder*

vomit or regurgitate food without a pathological issue

Laxative abuse

abusijg laxatives

Compulsive exercise:

hyper interest in exercising all the time

when do disordered eating behaviors become most obvious?

adolescence. may begin as early as age 7

what percentage of reported eating disorder cases come from men?

approximately 10%

Body dysmorphia:

impression the body looks different than it actually does.

Risk factors for disordered eating behavior:

Dieting

Cultural pressure

Body dissatisfaction

Teasing

Poor self-esteem

Puberty

Family

Athletics