Nutrition & Fitness Exam 1

Energy-yielding nutrients

CHO - 4 kcal/g

Protein - 4 kcal/g

Fat - 9 kcal/g

Acceptable Macronutrient Distribution Ranges (AMDR)

CHO - 45-65%

Protein - 10-35%

Fat - 20-35%

CHO intake recommendation for strength training?

3-5 g/kg/day (moderate) -, up to 5-7+ g/kg/day (higher)

Protein intake for strength training?

1.6-1.7 g/kg/day

Sweat loss calculation

pre-wight - post-weight (± fluid intake/output)

Type 1 diabetes

Autoimmune destruction of beta cells → no insulin production

Type 2 Diabetes

Insulin resistance ± reduced insulin production

Normal fasting blood glucose

<100 mg/dL

Prediabetes blood glucose

100-126 mg/dL

Diabetes blood glucose

>126 mg/dL

Crossover concept

As exercise intensity ↑ → CHO use ↑, fat use ↓

Main CHO sources durign exercise

Muscle glycogen (#1)

• Higher intensity

Blood glucose (#4)

• Low intensity

Main fat sources during exercise

Intramuscular TGs (#2)

• Higher intensity

Plasma FFA (#3)

• Lower intensity

PCr (ATP-PC) system duration

• 8-10 seconds of energy

• Does not require O2

• Recovered in 60-120 sec

Anaerobic glycolysis

• Short-term energy

• Produces lactate

• Does not require O2

• 2-3 ATP made (2 for glucose, 3 for glycogen)

• Produces pyruvate/lactate and NADH

Krebs Cycle

• Aerobic metabolism

• produces 6 NADH, 2 FADH2, and 2 ATP

ETC

Produces most ATP using oxygen (28)

3 drivers of MPS

1. Resistance training

2. Protein intake (especially leucine)

3. Energy availability/Exercise

Hyponatremia

Low blood sodium from excess water intake

• Happens because of overdrinking hypotonic fluids, longer duration events, or large sweat Na+ loss

Euhydration

Normal hydration state

Post-exercise hydration recommendation

1.25-1.5 L per kg body weight lost

What helps fluid retention?

Sodium + CHO

Insulin function

Stored in pancreas, released to elevated blood glucose

• ↓ blood glucose (storage hormone)

Glucagon function

Stimulates liver to convert glycogen to glucose

• ↑ blood glucose (mobilizes energy)

Lactose intolerance cause

Lack of lactase enzyme

• GI distress from undigested lactose

Components of Total Energy Expenditure (TDEE)

• 10% Consumption of food

• 15-30% Exercise

• 60-75% Keeping you alive

CHO DRI

45-65%

Protein DRI

10-35%

Fat DRI

20-35%

Essential AAs

Must be obtained from diet

Non-essential AAs

Can be synthesized by body

Vegetarian diet types

• Vegan (NO animal products)

• Lacto (dairy)

• Ovo (eggs)

• Lacto-ovo (both dairy and eggs)

Enzyme stimulating lipolysis (Breakdown of lipids)

Hormone-sensitive lipase

Acetyl-CoA

Central molecule entering Krebs Cycle

What does %DV mean?

% of daily intake based on 2,000 kcal diet

Low vs high DV

<5% low

>20% high

Creatine function

Increases phosphocreatine → improve short burst performance

ALA Omega-3

No specific functions in the body other than serving as a precursor to EPA & DHA

EPA omega-3

Protective against MI & strokes

DHA omega-3

Brain development & function

Recommended Dietary Allowance for CHO

130 g/day

Recommended Daily Allowance for protein

0.8 g/kg/day

Gluconeogenesis

Making glucose from non-CHO sources

Glycogenolysis

Breakdown of glycogen → glucose

Beta-oxidation

Breakdown of fatty acids → Aceetyl-CoA

Calcium & Phosporus

Bone and tooth structure

Sodium

Fluid balance and retention

Iron

Components of Hb/myoglobin, oxygen transport

Zinc

Immune function; first line of defense against pathogens

Flouride

Tooth health

Fat-soluble vitamins

A, D, K, and E

Vitamin C

Antioxidant (protects cells from free radical damage)

Vitamin A

Promote vision; night and color

Vitamin D

↑ absorption of calcium and phosporus

Vitamin E

Antioxidant (protects cells from free radical damage)

Vitamin K

Blood-clotting

Choline (Vitamin B4)

Part of acetylcholine

Folic Acid (Vitamin B9)

Form new red blood cells

Cobalamin (B12)

Converts folate to its active form (helps form new RBCs); maintains myelin sheaths to insulate neurons and maintain nerve function

• Only Water Soluble vitamin that can be toxic when too much is taken

Nutrition Facts Label includes

• # of servings total

• Serving sizes

• Calories