Energy. Too much and too little

conservation of energy

we get energy from food (specifically from our macronutrients and the chemical bonds from those molecules), plants transfer solar energy to potential energy in carbohydrates, lipids, and proteins, stored energy in plants couples to chemical compounds for biologic work in animals (humans)

bioenergetics

cells’ two major energy-transforming activities: extract potential energy from food and conserve it within the ATP bonds, extract and transfer the chemical energy in ATP to power biologic and mechanical work, laws of thermodynamics observed energy is conserved and transformed and lost as heat, ATP is the energy occurring of the cell, used to power muscle contraction of the cell

CHO

4.1 kcal/g, glycolysis and oxidstive phosphoryltation (shorter and high-intensity exercise and prolonged high(er) intensity exercise, stored as glycogen in liver, muscles ~2500 kcals, equaivalent of energy needed for about 25 miles of running, reliant on dietary intake to replenish and gluco/glyconeogenesis, energy source utilized by brain tissue (ketones can be used as alternative fuel)

fat

fuel nutrient, way more energy dense, 9.4 kcal/g, oxidative phosphorylation, prolonged low intense exercise, high net ATP yield but slow ATP production, stored as triglycerides in muscle and adipose tissue, +70,000 kcals stored in body

protein

adaptive nutient, main function to provide amino acid, not suppose to be used as fuel soruce, 4.1 kcal/g, can be oxidized or converted into glucose or fatty acids, supply up to 5-10% energy needed to sustain prolonged exercise, energy substrate used during starvation, minor energy source, primary use for building cellular proteins, enzymes, immune response proteins, cellular transport, tissues, no main storage site for amino acids, closest thing is skeletal muscle and yet it’s not really storage, because there’s no storage consuming protein is important, we can break muscle protein down to have more amino acids but we don’t want to do that

first law of thermodyanmics

chemical → electrical → mechanical → heat, chemical energy is converted to electrical and mechaincal energy, the energy not captured is given off as heat

all foods give you energy

you are not going to use all of the energy you consume, so the rest goes into storage site (glycogen and adipose tissue) and waits until you need it, energy is either used or stored at body fat, everything can increase fat mass, fat mass gain, fat mass loss, it matters how much you’re eating but it’s more ideal to eat clean, you can also lose fat mass by eating bad foods, you can gain fat mass by eating clean

energy = energy

calories are calories, but this doesn’t apply to protein, increase protein intake = increase LBM due to more MPS, insulin does convert glucose into FFA and insulin does inhibit lypolysis but it does not affect fat mass gain/loss

obesity

isocaloric overfeeding studies comparing excess intake of CHO or fat show similar fat mass gain (despite differing insulin levels, high CHO = higher insulin)

low CHO/high fat intake (less insulin, less lipogenesis (fat is already fat) greater fat deposition, greater fat use), high fat diets = greater fat deposition , but greater use (lower RER, lactate)

high CHO/lower fat diet (greater insulin, greater lipogenesis (not that much) less fat use, less fat deposition) (high CHO diets = greater CHO use (not greater fat gain) increased RER, lactate)

net fat gain or loss determined by calorie intake

carb intake and fat intake do not matter, low carb diets vs low carb diets, no difference in fat loss, when calories and protein intake are equal, “insulin is the driver of obesity” hypothesis (not true), whatever your client prefers and can sustain