Unit 1 Chapters 1-3 KINS 308

What are the 2 classes of nutrients?

macronutrients and micronutrients

Macronutrients

\-carbohydrates, proteins, and fats

\-used for energy

Micronutrients

\-vitamins, minerals, water

\-compounds not catabolized for energy

Intake of macronutrients serve to...

\-maintain blood glucose levels

\-replenish liver and muscle glycogen post-exercise

\-replenish triglyceride stores (stored form of fat)

\-maintain cell membrane integrity

\-maintain or increase muscle protein

What does less muscle mass mean for CHO and glucose?

They turn into fat and are then stored as fat

What are the 3 nutritional needs for the 3 exercise stages?

\-pre-exercise: beginning 1 week prior to the event through warm-up

\-during exercise

\-post exercise: up to 48 hours post-exercise

Pre-exercise calls for...

fueling and hydration

During exercise calls for...

fueling and rehydration

Post-exercise calls for...

recovery, fueling, and rehydration

Should you eat during a marathon?

Ideally, yes

What number are glycogen levels near at exhaustion?

near zero

Time to exhaustion is related to...

initial muscle glycogen store

Carbohydrate goal and process for pre-exercise

\-maximize muscle glycogen

\-5-7 days prior to event

\-up CHO intake and downtake exercise

Is carb loading (supercompensation) necessary for short-term exercise?

no

How many carbs should a moderately active person consume per day?

5-7 g/kg/day

How many carbs should an endurance athlete consume per day?

8-10 g/kg/day

How many carbs should a person in extreme training consume in a day?

10-12 g/kg/day

What is the purpose of CHO loading?

to replenish glycogen

Should non-endurance sports be concerned with CHO-loading strategy?

no

Carbohydrate goal and process during exercise

\-goal is to protect against hypoglycemia

\-anything more than 90 minutes should include water and snacks

Hypoglycemia

abnormally low level of sugar in the blood

Who normally seems to do better during a marathon: those who are hydrated or those who are dehydrated?

dehydrated

During performance, you should use what you \____ with leading up to the event

trained

You should use solutions that leave your stomach \____ when exercising. This includes \____ to \____ of CHO solutions with low \____

faster, 6%, 8%, fructose

Carbohydrate goal and process post-exercise

-goal is to replenish liver and muscle stores and rehydrate with CHO and electrolyte balance solution

Your friend is training for the Ironman, WI and is curious about CHO ingestion during exercise. What advice would you give?

\-eat something with high sugar (glucose) often

\-begin eating within 1st hour

\-train the way you’d officially perform

Steps to optimizing glycogen synthesis

1. optimal CHO ingestion: 6-1.2 g/kg
2. passive recovery (rest)
3. CHO source: glucose
4. train the muscle
5. nutrient timing
6. minimize muscle damage

What are the factors that are related to the optimization of glycogen following exercise?

timing, CHO ingestion, muscle training, recovery, CHO source, and minimize muscle damage

What should your dietary intake include?

all 9 essential amino acids

What are some examples of complete proteins?

casein, whey, egg, soy, meat

Metabolism

total of all chemical reactions that occur in the body

Anabolism

synthesis of molecules

Catabolism

breakdown of molecules

Bioenergenetics

process of converting foods (fats, CHO, protein) into a usable form of energy

What is energy in the body?

ATP, the energy currency of the body

What does glucose convert into?

ATP, energy

Why do we need ATP?

build tissue, muscle contractions, circulation, nerve transmission, digestion, secretory glands (all of these are active processes)

Resting ATP should not be thought of as an \____ \____

energy store

What happens when ATP is restored?

used instantly

How much can muscle contractions increase cellular demand for ATP?

by 500-1000 times

Where is the energy stored in ATP?

in the bonds between the phosphates

ATP hydrolysis

Breaks a phosphate bond, releases energy, and leaves ADP, an inorganic phosphate (Pi), and a hydrogen ion (H+)

ATP/ADP cycle

ATP (high energy) loses phosphate (energy released), creating ADP (low energy). Then, the ADP gains phosphate (energy gained), turning back into ATP. The cycle continues.

Laws of Thermodynamics

1) energy can not be created or destroyed, only converted from one form to another, 2) each time you convert one form of energy to another, some energy is converted to a non-usable form (more energy efficient to consume plants because they exist very close to the initial source of energy)

Entropy

a measure of energy randomization or energy dispersal in a system and is unable to do work

Exergonic

\-release of free energy

\-breakdown of ATP and food fuels

\-ATP hydrolysis

\-output

Endergonic

\-energy is added

\-storage of fuels for muscular contraction

\-free energy is liberated to be added to myosin heads for muscular contraction

\-input

Coupled reactions

-the energy released by an exergonic reaction is used to drive an endergonic reaction (they happen in conjunction with one another)

Can endergonic reactions occur by themselves?

no

Endergonic characteristics

\-sign of +

\-consumption

Exergonic characteristics

* sign of -
* -releases

Redox

\-a combination of reduction and oxidation reactions

\-electrons are being moved

Oxidization

removing or losing electrons

Reduction

adding or gaining electrons

Electron transport chain

A sequence of electron carrier molecules (membrane proteins) that shuttle electrons during the redox reactions that release energy used to make ATP

OIL RIG

oxidation is loss, reduction is gain

What do enzymes do?

\-speed up chemical reactions by lowering activation energy

\-they dont cause the flow, but they facilitate it

The more enzymes....

the better and faster the reaction is facilitated

Catalyst

substance that speeds up the rate of a chemical reaction

What happens when there are no enzymes?

this will cause for an extremely slow reaction

Factors affecting enzyme activity

temperature, pH, enzyme concentration

Goal of energy systems

\-regenerate ATP

\-not make, build, or synthesize

Cytosol

Fluid portion of cytoplasm

Glycolysis happens in \____

cytoplasm

mitochondrial respiration happens in the \____

mitochondria

The electron transport chain is embedded throughout the \____

mitochondria

Will muscles add mitochondria if needed?

yes

The Phosphagen System

supplies energy very quickly and is the primary source of energy for very high-intensity exercise

What does the phosphagen system rely on?

CrP (creatine phosphate)

What is creatine kinase?

refers to the enzyme that facilitates the breakdown of PCr to creatine and P.

where is creatine kinase found?

\-where ATP is used and regenerated

\-near muscle contractile proteins

\-inner mitochondrial membrane

\-free in the muscle cell cytoplasm

What will help increase creatine phosphate stores?

training and creatine supplementation

draw out the phosphagen system

H+ + ADP + CrP

equilibrium reaction

a state in which the rate of the forward reaction equals the rate of the reverse reaction

phosphagen system at rest

H+ + ADP + CrP

phosphagen system at start of intense exercise

H+ + ADP + CrP

phosphagen system during fatigue and recovery

(increase) H+ + ADP + CrP

What does active recovery do?

\-decreases H+ concentration which leads to a faster reversal of reaction towards CrP and favors CrP formation

\-buffer helps to neutralize pH activity

Glycolysis

the breakdown of glucose by enzymes, releasing energy and pyruvic acid.

products of glycolysis

pyruvate, ATP, and NADH

primary function of glycolysis

degrade glucose/glycogen to pyruvate

other functions of glycolysis

\-ATP regeneration

\-produce NADH+H+ (1 NADH+H+ = 3 ATP)

\-nicotinamide adenine dinonucleotide

what are the products of glycolysis?

ATP, pyruvate, NADH+H+

what steps in glycolysis do we use ATP?

1,3,7,10

what allosteric enzyme do we use in step 1?

HK (hexokinase)

what allosteric enzyme do we use in step 3?

PFK (phosofructokinase)

what allosteric enzyme do we use in step 7?

PGK (phosphoglycerokinase)

what allosteric enzyme do we use in step 10?

pyruvatekinase

step 1 of glycolysis

starting with glucose, using ATP to turn into ADP, allosteric enzyme of HK

step 2 of glycolysis

G6P, we just “rearranged the furniture”

step 3 of glycolysis

F6P, using ATP to turn into ADP, allosteric enzyme of PFK

step 4 of glycolysis

FI6BP, aldolase splits DHAP and G3P (x2), which are steps 4 and 5

step 6 of glycolysis

G3P, NAD+ turns into NADH+H+ (redox)

step 7 of glycolysis

I3BPG, turning ADP into ATP, allosteric enzyme of PGK

step 8 of glycolysis

3PG

step 9 of glycolysis

2PG

step 10 of glycolysis

PEP, turning ADP into ATP, then pyruvate

which of the following does not affect enzyme function?

a. free energy release

b. temperature

c. concentration of enzyme

d. pH

a

what is the main source of metabolic acidosis during exercise?

a. creatine kinase reaction

b. lactic acid accumulation

c. NADH+H+

d. hydrogen ions from ATP hydrolysis

d

what are the net products of glycolysis, using glucose as a substrate, for ATP, NADH+H+, and pyruvate

2, 2, 2