Module 07 - Nutrition and Metabolism

nutrition

the science of how nutrients are ingested and utilized by the body.

They are molecules within food that the body utilizes for growth, maintenance, and repair of the body’s cells.

nutrient

a substance/molecule within food that our body utilizes to allow for growth, maintenance, repair of our body’s cells and production of various molecules in our body

macronutrient

carbohydrates, lipids, proteins, water

micronutrients

vitamins and minerals

essential nutrients

about 50 molecules that our body cannot produce fast enough to meet the demand for them

• Must get them through our diet

carbohydrates

AKA: SUGARS

broken down into three types of molecules within the body: monosaccharides, disaccharides, and polysaccharides

majority we consume are from plants

monosaccharides

individual sugar molecules, absorbed in the small intestine.

Glucose, galactose, and fructose

disaccharides

made of two sugar molecules linked together, and they cannot be absorbed by the small intestine.

include lactose = glucose + galactose.

polysaccharides

made of molecular chains linked together to form starches. Similar to disaccharides, the small intestine cannot absorb

glucose

The cellular-level fuel used by the body to produce ATP (adenosine triphosphate), the molecule that powers nearly all cellular activity.

body breaks carbohydrates into this!

carbohydrates

glucose is the main monosaccharide utilized in the body

used in the production of ATP; the body’s energy source

Excess intake is stored in fat cells

simple carbohydrates

found in more processed foods like candy, soda, and table sugar (also known as sucrose)

composed of monosaccharides and disaccharides.

digested quickly and absorbed by the body quickly

raise blood sugar quickly

complex carbohydrates

slower to digest, as they are made of polysaccharides. Common carbs include whole grain breads, cereal, pasta, rice, beans, and potatoes

vary in digestibility based on fiber content.

fiber

an indigestible carbohydrate that has health benefits

soluble and insoluble

soluble fiber

soluble within water and slows the digestibe process down

helps to limit the absoption of colesterol

insoluble fiber

Healthy for the bacterial flora in large intestine

does not break down in water, so it is eliminated as fecal matter. Adds bulk to fecal matter and helps prevent constipation

lipids

known as fats—serve in energy storage, slowing digestion to promote satiety, aiding hormone production (testosterone and estrogen), supporting absorption of fat-soluble vitamins (A, D, E, K), and maintaining axon myelination for nervous system function.

made up of triglycerides

saturated fats

can be identified by their solid state at room temperature. Examples include animal fat, dairy fats, and coconut oil.

Can increase CVD risk and raise the bad cholesterol levels

unsaturated fats

can be identified by their liquid state at room temperature. Most plant-based oils are unsaturated fats.

Can help lower cholesterol to contribute to lower CVD risk

two types: monounsaturated fats and polyunsaturated fats

monounsaturated fats

• avocado, nuts, peanut oil and olive oil.

• may help to lower risk of CVD

polyunsaturated fats

• Common in vegetable oils; corn, soy, sunflower

further subdivided into Omega-3 and Omega-6 subtypes.

Omega-3 Fatty acids

• further subdivided into EPA and DHA.

• Found in walnuts, flaxseed and certain fish like salmon

Omega-6 Fatty Acids

• Common in corn, soybean oils

cholesterol

in food it’s a fat-like substance in animal products such as meat, eggs, and dairy.

Has vital role in the body; assists in the production of hormones, cell membranes, and nervous tissue

liver makes majority from saturated fats

Medical providers screen blood work for cholesterol levels, with ideal numbers being triglycerides < 150 mg/dL, LDL < 100 mg/dL, and HDL > 30 mg/dL.

“good cholesterol”

HDL, high density lipoproteins

“bad cholesterol”

LDL, low density lipoproteins

trans fat

also goes by the terms hydrogenated and partially hydrogenated oils; these fats are artificially synthesized and often used in fried food production

Cheaper to make and have a longer shelf life

Banned from foods as of 2021

Very inflammatory

Blood work for lipids

Triglyceride levels

• 150 mg/dl or lower

LDL cholesterol levels

• 100 mg/dl or lower

HDL cholesterol levels

• 30 mg/dl or higher

proteins

composed of 20 amino acids.

• Of these, 9 are considered essential because the body cannot synthesize them. We must obtain these 9 essential amino acids through food or supplementation.

serve many roles in the body, including making up hormones, cell receptors, contractile elements of muscle cells, cell transport, and structural support.

minerals

inorganic compounds,

• there are 7 major minerals that are needed in higher quantities

  • calcium, chlorine, magnesium, phosphorus, potassium, sodium, and sulfur. There are 10 trace minerals, with some of the most common being iron, iodine, and zinc.

• Can make up approximately 5% of the body’s weight.

• do not add energy but rather support the body’s processes to sustain health

  • calcium is needed for bone tissue, muscle, and nerve physiology

  • iron is essential to heme function

  • act as cofactors

vitamins

vital organic compounds needed to sustain life, provide growth and maintain overall good health

• not used as energy or a building block, but are critical for the function of other nutrients and processes

Some vitamins, like B and C, are water soluble. Conversely, vitamins A, D, E, and K are fat soluble (need fat to be absorbed)

metabolism

all of the chemical reactions that occur in the body

Two classifications of reactions (catabolic vs. anabolic)

Cells need to break substances down and build other substances

catabolic reactions

break down stored carbohydrates and fats to produce ATP during fasting or exercise.

The major nutrition-related catabolic reactions include digestion of protein, carbohydrates, and fats—breaking them into amino acids, glucose, and glycerol or free fatty acids.

anabolic reactions

rebuild and store energy, such as replenishing glycogen and repairing muscle.

The major anabolic reactions occur when food intake is insufficient to meet energy demand. In these cases, stored carbohydrates, fats, and amino acids can be converted to glucose to produce cellular energy.

ATP

cell’s energy

Lisa’s bloodwork revealed elevated LDL and reduced HDL levels. Based on the information about lipids, what dietary pattern likely contributed to this?

High intake of trans fats and saturated fats from fried and processed foods.

After training, Jordan’s muscles use stored glycogen for energy and then rebuild tissue. Which two types of metabolism are represented here?

Catabolic during glycogen breakdown and anabolic during muscle repair.

why is it important to eat after workouts. What’s the best explanation?

Post-exercise nutrition fuels anabolic repair and restores energy balance.

Consuming nutrients after exercise activates anabolic repair and replenishes glycogen stores.

Jordan eats meals with whole grains, protein, and unsaturated fats like avocado and olive oil. Based on the lecture, which of the following explains how his nutrition choices affect his metabolism?

They promote efficient catabolic breakdown and support anabolic repair processes.

aerobic respiration

the breakdown of glucose with oxygen

30 ATP molecules are the net result

anerobic reaction

the breakdown of glucose without oxygen

2 ATP molecules are the net result

not sufficient to sustain life

lipid metabolism

Occurs if glucose cannot get into cells or deficient within diet

Breakdown of stored lipids and results in ketone production

Can produce a fruity smell to breath and urine

Leads to a build up ketones in blood, lowers blood pH and can lead to ketoacidosis in rare and extreme circumstances

protein metabolism

Breakdown of proteins in the body; least effective method for producing ATP

Can result in dangerous urea and ammonia compounds that are difficult on the kidneys

What amino acid helps build collagen and elastin?

Threonine

Which amino acid helps regulate the sleep-wake cycle?

Tryptophan