physiological Application of Nutrition to Exercise TEST 1

calorie

unit of energy

negative energy balance

lose weight

positive energy balance

Gain weight

Tinsley formula to calculate TDEE

RMR/REE = 24.8 * BW + 10

TDEE

Total daily energy expenditure; based on resting expediature and activity factor

Activity Factor

Multiplier for BMR based on activity level.

AMDR

Acceptable Macronutrient Distribution Range: A range of intakes for a particular energy source that is associated with reduced risk of chronic disease while providing adequate intakes of essential nutrients.

AMDR for protein

10-35% of calories

AMDR for carbs

45-65% of total calories

AMDR for fat

20-35%

Carbohydrates

molecules made of the elements carbon, hydrogen and oxygen

General molecular formula of CH2O

Monosacharides

Glucose

Galactose

Fructose

Disacharides

Sucrose (glucose + fructose)

Lactose (glucose + galactose)

Maltose (glucose + glucose)

complex carbs

Oligosaccharides (3-10)

Polysaccharides (11+)

Starches

Glycogen

Fiber

Soluble

Insoluble

Oligosaccharides

Short/medium chains of carbohydrates (3-10 molecules)

Example: Maltodextrin

Glucose-glucose chain

Polysaccharides

(11+ units)

Starch Glycogen, most fiber

soluble fiber

helps your intestinal contents form a "gel" and slows digestion and movement through the

Insoluble fiber

adds bulk to the stool and may make food pass through the GI tract more quickly (but does not dissolve in water)

Digestion of Carbs

salivary amylase and pancreatic amylase, brush border enzymes, most digestion and absorption occurs in small intestine

Carb intake 1-4hrs before exercise

1-4 g/kg consumed 1-4 hours before exercise lasting >60 min (ACSM)

purpose of intermittent fasting

Proposed to:

enhance cell function and stress resistance

exert weight loss dependent and weight loss independent effects

in some cases, improve alignment of nutrient intake with circadian rhythms

Chrononutrition

amount of water stored with 1 gram of glycogen

3 grams

lipid classifications

triglycerides, phospholipids, sterols

Tryglyceride components

glycerol, 3 fatty acids

amount of water stored with 1 gram of fat

0.1 grams

saturated fatty acid

no double bond

unsaturated fatty acid

one double bond

polyunsaturated

multiple double bonds

fats with high amounts of unsaturated fats

liquid at room temp

high cholesterol

health consequences of trans fatty acid

phospholipids

found in egg yolks, emulsifiers and transporters, has both water soluble and fat soluble components

sterols

ringed structure

cholesterol

most common sterol

hydrogenation

creates trans fats

beta oxidation

bioenergetic system that uses fatty acids to generate ATP.

mirconutrients

Required in "micro" amounts, usually milligrams (mg) or micrograms (mcg)

macrominerals

Potassium, Sodium, Calcium, Magnesium more than 100mg/d

trace minerals

iron zinc requires less than 100mg/d

fat soluble vitamins

ADEK

enrichment

adding nutrients back to foods that have lost nutrients due to processing

fortification

The addition of nutrients that are not naturally present

soy protein

complete protein

protein categorizations

Amino Acid Composition

Source

Quality

Energy Availability formula

Energy Intake - Exercise Expenditure / Fat Free Mass.

Beta oxidation

breakdown of free fatty acids to form ATP

Hyponatremia

can occur due to prolonged exercise without replacement of Sodium

BCAAs

leucine, isoleucine, valine

Transporter proteins

responsible for absorption of water soluble vitamins

Leucine threshold

1.8g

Potassium

responsible for intracellular volume

Bile acids/salts

act as emulsifiers

fructose enters cells by

facilitated diffusion

glucose/galactose enter cells by

active transport

mouth stomach and pancreas

location of lipid enzyme development

amylase

breaks down glycosydic bonds

protein

contains an R side group

micronutrients of concern

iron, calcium, vitamin D

negative energy balance

the state in which energy intake is less than energy expended, resulting in weight loss

RDA for carbs

130g

egg

used to grade protein quality

carb digestion in the stomach

none

90g

highest intra-workout carb rec

fasted cardio

doesn't ****ing matter

short term weight changes

likley due to change in hydration status

essential amino acids

9, Private Tim Hall

number in omegas

based on where the double bond is located