ESS 323- EXAM 1

carbohydrates

primary fuel for moderate-to-high intensity exercise

intense intermittent and/or endurance exercise significantly reduces _________ and liver _________ levels

muscle

glycogen

the time of and the type of carbohydrate can make a significant impact on

1. training quality

2. recovery

3. prevention of overtraining

carbohydrates are made up of units of _____

sugar

primarily in the diet from grains, fruits, beans, legumes, and diary products

glucose

The primary form of carbohydrate stored in the human body

lactose

the only plentiful animal-based carbohydrate and its primarily found in dairy products

sucrose

white sugar- sweetener

cellulose

found in vegetables

complex form of carbohydrate that is indigestible to humans

monosaccharides

final products of carbohydrate digestion

immediately absorbed into the portal blood

carbohydrates are broken down into _____________ and transported acrosse the intestinal lumen by ___________ proteins and taken up into the _______

glucose/fructose/galactose

transporter

blood

glycemic index

measures the rate of absorption and digestion of carbohydrates and their effect on blood sugar levels

hypoglycemia

if too much insulin is released resulting in an excessive reduction in blood glucose

can result in - lightheadedness, weakness, and tachycardia

GIVE THEM 15G of fast acting carbs

the sugars in sports drinks are

glucose, fructose, and/or sucrose

fructose is absorbed more _______ when compared to glucose and does not create excessive changes in blood sugar levels

slowly

HIGH GI-foods cause _______ increases in insulin, which promotes _______ storage of carbohydrates

Greater

Greater

excess can cause diabetes, obesity, heart disease

LOW GI-foods promote ____ of an insulin increase and can _______ weight loss and insulin sensitivity

less

improve

diet for athletes

iso-energetic diet consisting of high-carbohydrate, moderate protein, and low-fat

(5-8 grams/kg per day of carbs)

(1.2-2.0 grams/kg per day of protein)

(0.5-1.5 grams/kg per day of fat)

consume low-to-moderate GI carbohydrates during ___________ meals

pre-exercise

consume moderate-to-high GI carbohydrates ________ prolonged exercise depending on tolerance

during

consume moderate-to-high GI carbohydrates with protein during __________ meals

post-exercise

METS

Metabolic Equivalent of Task

equal to the oxygen consumption/energy expenditure at rest

carbohydrate needs _______ in relation of TEE and intensity of work

increase

__-__% of total daily calories should come from carbohydrates

45-55

athletes may require __-__% depending on intensity or length of practice

55-65

but athletes involved in multiple practices per day may need more

Calcium D-Glucarate

naturally occurring derivative of the sugar d-glucose

found in citrus fruits and vegetables

plays a key role in primary detoxification pathway

removes toxins, reduces cancer, and help modulate estrogen levels

chondroitin sulfate

found in joint health type supplements, which contain a cartilage matrix composed of collagen and proteoglycans

chondroitin is a natural substance found in cartilage that helps decrease enzyme activity associated with the breakdown of cartilage

reduces symptoms associated with osteoarthritis and the need for non-steroidal anti-inflammatory drugs

colosolic acid

a triterpene compound used for diabetes and obseity

activates glucose transport in cells, and may lower blood pressure, enhance glycogen storage, and assist diabetic populations

stimulates glucose uptake and facilitates GLUT4 translocation by enhancing insulin receptor

MORE RESEARCH IS NEEDED

Dihydroxyacetone Phosphate (DHAP)

carbohydrate intermediate that can enter glycolysis and enhance glycolytic and oxidative metabolism

increase muscle glycogen levels and reduced ratings or perceived exertion

increased reliance on blood glucose, this sparing muscle glycogen

fructose-1, 6-Biphosphate

carbohydrate intermediates that can enter glycolysis below the two ATP-requiring steps of converting glucose

increase blood ATP and 2,3 DPG levels and enhance the dissociation of oxygen from hemoglobin

intravenous administration

glucosamine

amino sugar that is formed by the combo of glucose and glutamine

improve the resiliency of joints, enhance the development of cartilage, and reduce joint pain and swelling

recommended for athletes in sports that have an increased likelihood of knee cartilage degeneration

Glucose ELectrolyte solutions

maintain blood glucose availability

minimize dehydration

improve time-to-exhaustion in moderately intese exercise bouts lsting 3-4 hours

lessen exercise-indused immunosuppression

but higher concentration drinks actually- slow gastric emptying, produce stomach cramps, impede fluid absorption(dehydration)

pinitol

insulin-like, anti-inflammatory, and anti-tumor properties

improved cardiovascular risk profiles in type 2 diabetics by enhancing insulin sensitivity

no influence on whole-body insulin-mediated glucose metabolism and muscle insulin receptor content

polylactate

amino acid/lactate salt

easily converted to pyruvate for entrance into the TCA and enhances carbohydrate availability during endurance exercise

did not affect physiological responses to exercise or performance

pyruvate

3-carbon carbohydrate

last intermediated during glycolysis before lactate

does not appear to be cost-effective means of promoting fat loss during training

Ribose

naturally occurring carbohydrate synthesize nucleotides like ATP as well as making DNA and RNA

some ergogenic benefit in clinal and less fit individuals but trained individuals may not observe significant benefits

Vitamin B2

constituent of riboflavin

Vitargo

patented high molecular weight carbohydrate

research says athletes engaged in intense training should consume this form of carbohydrate

Waxy Maize Starch

native starch

increase in blood glucose and insulin levels were greater with maltodextrin

greater fat breakdown

not as impressive as vitargo

Beta-D- Glucans

non-digestible polysaccharides widely found in nature

shown to improve the pattern of lipids in humans with elevated serum cholesterol

helps athletes prevent exercise-induced immunosuppression and upper-respiratory tract infections

chitosan

polysaccharide

binds to fat and thereby increases fecal fat content and lowers blood lipids in humans

may promote greater fat loss

glucomannan

polysaccharide dietary fiber

absorb up to 200x its weight in water and forms a gel in the stomach when consumed

slows blood glucose release from a meal as well as its ability to lower cholesterol levels

insulin

soluble fiber

has a GI of 0 and used in low-fat yogurt as a fat replacement to improve bother taste and feel

may lower blood lipids and help manage weight

pectin

soluble fiber obtained from citrus peels (apples, plums, oranges)

management of elevated cholesterol

reduction in BMI and body fat

needs more research

psyllium

soluble fiber

laxatives or as dietary fiber ingredient

lower blood lipids, improve blood sugar levels in people with diabetes, improve cardio-metabolic risk profiles

protein

essential for promoting cell growth, repairing damaged cells and tissue, and metabolic and hormonal activities

protein intake = protein ______

degradation

negative protein balance leads to protein loss/insufficiency

recommended dietary allowance

daily intake level of nutrients that is expected to meet the needs of nearly all healthy people in a given age and sex group

athlete sufficient amount of quality protein

1.2-2.2 grams/kg per day

essential amino acids

9 of them

must be obtained from your diet because the body cannot make them

conditionally essential amino acids

7 of them

the body has difficulty making them so they are needed in the diet

non-essential amino acids

5 of them

acids that the body can easily synthesize

complete sources of protein

Animal sources of proteins that contain all essential amino acids

incomplete source of protein

plant sources of protein are missing some of the essential amino acids

athletes who ingest higher quality proteins would be _______ susceptible to depletion of essential amino acids and therefore have _____ amino acids available to build and repair tissue

less

more

protein efficiency ratio (PER)

determines the weight gain of growing rats fed a particular protein in comparison to a standard protein

the HIGHER the per the BETTER the protein

Protein digestibility corrected amino acid score )PDCAAS

compaires the amino acid profile of a protein to the essential amino acids requirements in humans established by the Food and Agriculture Organization

digestible indispensable amino acid score (DIAAS)

accounts for amino acids digestibility at the end of the small intestine rather than an estimate of the total digestive tract, which tends to overestimate AA absorption

best sources of complete protein

lean meats, fish, and low-fat dairy produced

best sources of incomplete sources of protein

plants, grains, and legumes

gelatin protein

obtained by boiling the skin, tendons, and ligament of animals

lacks tryptophan —> incomplete protein

has collagen, proteins and various amino acids

wheat protein

poor-quality incomplete protein

source of a small amount of amino acids from whole grain goods

starting material for glutamine peptides- protein hydrolysate

NO BENEFIT TO ADDING WHEAT PROTEIN TO POST-EXERCISE CARBOHYDRATE DRINKS

pea protein

lower end of quality

incomplete protein that lacks methionine

beef, poultry, and fish protein

good quality complete protein sources

soy protein

high quality protein that lacks the essential amino acid-methionine

low-fat/low-cholesterol vegetable that may help reduce cholesterol

great source of isoflavone phytoestrogens

better protein source for women

egg protein

high-quality protein

relatively expensive and not commonly added to nutritional supplements

just as effective as milk protein, casein, and whey- promote nitrogen retention

milk protein

fairly good source of essential and conditionally essential amino acids- high PER

small amounts of growth factors and immunoglobins

whey protein

most popular source of protein used in nutritional supplements- increases protein synthesis as well a contains immune-enhancing and anti-carcinogenic properties

concentrates

80% protein

produced from liquid whey by clarification, ultrafication, difiltration and drying techniques

isolates

90% protein

produced through ion-exchange or cross-flow microfiltration techniques

hydrolysate

90% protein

produced by hearing with acid or treatment with proteolytic enzymes, processed by purification and filtration

casein

from skim milk by separating the casein from the whey through resolubilizing and then drying

relatively inexpensive source of protein but doesn’t mis well in liquid

digested at a slower rate that promotes a smaller by more prolonged increase in amino acids

bovine colostrum

pre-milk liquid produced from mammary glands of cows durin ghte first 24-48 hours after giving birth

greater nutreint density and higher protein quality

HIGHEST RATED PROTEIN

peptide bonds

proteins derived from our diet are essentially a chain of amino acidsno pr joined together by special bonds

no protein digestion occurs in the _______

mouth

it only is for physical chewing

digestion begins in the _____

stomach

pepsin

stomach enzyme that works best in acidic environment to break down large proteins into protein fragments

responsible for 10-20% of protein digestion

trypsin & chymotrypsin

responsible for breaking down the protein produce from the stomach into small polypeptide chains

peptidase enzymes

located in microvilli of the cells of the small intestine

break down peptide chains into dipeptide and tripeptide chains which can then be easily transported inside the intestinal cell and out of the digestive tract

ingesting BCAAs alone _________ post-exercise stimulation of muscle protein synthesis and phosphorylation status mTORC signaling

increases

Essential Amino Acids stimulate muscle protein _____

synthesis

Branched- Chain Amino Acids

readily enter several location within the TCA and serve as a fuel source during prolonged exercise when carbohydrate availability is limited

BCAAs supplementation _____ resistance to fatigue and enhanced lipid oxidation during prolonged exercise in glycogen-depleted subjects

increased

histidine

essential amino acids

comes from beef and lamb

precursor to histamine - have immunomodulatory and antioxidant activity

catabolized —> glutamine

lysine

tissue repair and growth

calcium absorption

found in meat, poultry, and dairy products

helps form collagen and aids in the production of antibodies, hormones, and enzymes

no evidence of it improving exercise performance or training adaptations

methionine

essential amino acid found in nuts, beef, lamb, cheese, turkey, pork, fish, shellfish, soy, eggs, dairy, and beans

incorporated into polypeptide chains or used to synthesize cysteine and alpha-ketoglutarate

phenylalanine

essential amino acid obtained milk, dairy products, meat, fish, chicken, eggs, beans, and nuts

people who lack the enzyme phenylaniline hydroxylase develop phenylketonuria and mist avoid these types of food

catabolized by the liver and converted to tyrosine

synthesis of neurotransmitters

threonine

beef, soy, pork, chicken, liver, cottage cheese, shellfish, nuts, seeds, beans, and lentils

metabolized into alpha-ketoglutarate for entry to TCA cycle

helps with digestion of fats and the production of antibodies(immune function)

tryptophan

egg whites, spirulina, cod, soybeans, cheese, seeds, pork, turkey, beef

synthesized into serotonin

synthesis of niacin

arginine

conditionally essential amino acids

synthesized by glutamine and citrulline

found in turkey, pork loin, chicken, pumpkin seeds, soybeans, peanuts, spirulina, and dairy products

cell division, wound healing, immunity, and removing ammonia

cysteine

conditionally essential amino acid

synthesized by homocystein and serine

soybeans, beef, lamb, sunflower seeds, chicken, oats, pork, fish, cheese, eggs, and legumes

precursor to the antioxidant glutathione

glutamine

most plentiful amino acids in the blood

non essential amino acid

beef, chicken, fish, diary products, eggs, legumes, beans, green leafy vegetables

affects cell hydration status as well as plays an active

role in muscle protein synthesis

immune function- primary fuel source for white blood cells

intense exercises decreases plasma glutamine levels- may contribute to some aspects of overtraining

glycine

simplest amino acids

found in meat,fish, dairy products, and legumes

sysnthesis of proteins, peptides, ATP, nucleic acids, creatine, glucose, glycogen

no study was found that evaluated glycine along on exercise metabolism, performance , or training adaptations

ornithine

conditionally essential amino acid

involved in the urea cycle

has to be supplemented with arginine and/or BCAA may provide some benefit to exercise performance

Proline

conditionally essential amino acid

found in meat, jelly, and shark cartilage

involved in protein synthesis and formation of collagen

Taurine

conditionally essential amino aicds

essential amino acids for infants

shellfish, dark turkey meat, chicken, and dairy products

synthesized by cysteine and homocysteine

involved in formation of bile salts needed for fat digestion, controlling fluid balance, antioxidant, cell membrane structure, and control of muscular contractions

IT CAN CROSS THE BLOOD_BRAIN BARRIER AND THERFORE INFLUENCE BRAIN FUNCTION AND NEUROTRANSMISSION

Serine

conditionally essential amino aicd

found in dairy products, pork, beef, veal, lamb, chicken, turkey, and duck

synthesis of purine and pyrimidines, catalyst for many enzymes, cell signaling

metabolism of fat, tissue growth, immune system (antibodies)

phosphatidylserine supplementation may affect cognitive function and/or recovery from exercise

Tyrosine

conditionally essential amino acid

chicken, turkey, fish, milk, yogurt, cottage cheese, cheese, peanuts, almonds, pumpkin seeds, sesame seeds, soy products, lima beans, avocados, and banana

ANTIDEPRESSENT- shows minimal to no effects of tyrosine supplementation on depression

alanine

synthesized by pyruvate and BCAAs and plays an important role as glycogenic substrate

maintain blood glucose and provides glucose to activate muscle during prolonged exercise

may increase muscular endurance, lean body mass during training, knee extension torque, and training volume

asparagine

nonessential amino acid

used for the synthesis of proteins and the development and functions of the brain

asparagus, dairy, whey, beef, poultry, eggs, fish, seafood, potatoes, legumes, nuts, seeds, soy, and whole greans

oxidized by entering the TCA cycle at the oxaloacetate point

more research needed

aspartic acid

nonessential amino acid- Aspartate

milk, dairy products, milk protein-based supplements, eggs, beef, chicken, pork, fish, nuts, and whole grain cereals

synthesized- alanine, and glutamine

enters into metabolism through oxaloacetate

no benefit of aspartate supplementation-no research