NASM Section 3 Chapter 9: Nutrition

Nutrition

a process of obtaining nutrients through food and/or food products to support energy requirements and cellular processes including growth, repair and maintenance of tissues, reproduction, digestive processes, and respiration

Describe the difference between a Registered Dietitian and a Nutritionist

RD: has a masters degree in nutrition/dietetics. Completes min 1,000 hours of supervised practice. Must pass the national RD exam. Can provide medical nutrition therapy (MNT) for conditions like diabetes etc.

Nutritionist: no standard ed requirement. No national cert. May not be regulated depending on the state (inc CA). Cannot give MNT. Credentialing varies by organization.

Macronutrients

food substrates required in large amounts to supply energy: proteins, fats, carbs

Micronutrients

vitamins, minerals, and phytonutrients. These are nonenergy yielding nutrients that have important regulatory functions in metabolic pathways.

Vitamins

group of organic compounds required in small quantities in the diet to support growth and metabolic processes. Made by plants and animals (which we eat). Ex C, B2, B6, B12, Folic acid.

Minerals

inorganic, natural substances, some of which are essential in human nutrition. Two kinds: major minerals (macrominerals) and trace minerals. Found in the soil and water. Ex calcium, phosphorus, magnesium, zinc, iodine.

Protein

amino acids linked by peptide bonds; the building blocks of body tissues

Amino acids

organic building blocks of protein containing both a carboxyl and an amino group

Peptide bond

a chemical bond that connects two amino acids

Protein turnover

a process in which the body breaks down existing protein and recycles the component amino acids for incorporation into new proteins or other nitrogen-containing compounds

List the complete proteins

meat

poultry

fish

seafood

eggs

dairy

soy

hemp

quinoa

buckwheat

amaranth

Mutual supplementation

combination of two incomplete protein sources that together provide all of the essential amino acids. Ex rice and beans. Can be eaten in the same day, doesn’t need to be the same meal.

Protein quality

refers to the amino acid profile and the digestibility of a protein sourcepro

Protein efficiency ration (PER)

a value assigned to a protein based on the amount of weight gained divided by the amount of protein ingested

Biological value

a measure of the digestion and absorption of the amino acids provided by a protein source

Protein digestibility-connected-amino acid score (PDCAAS)

a measure for evaluating a protein source (out of 100) based on the composition of amino acids and its digestibilityN

Net protein utilization (NPU)

the ratio of amino acids turned into protein compared to the total amino acid mass

Recommended dietary allowance (RDA)

the recommended amount of a nutrient that meets the needs of most healthy individuals within specific age and gender groups (.8g/kg for protein)

Carbohydrates

compounds composed of carbon, hydrogen, and oxygen molecules that include simple sugars, complex carbs, glycogen and fiber. Has 4 calories per gram

Simple sugars

monosacc. and dissacc. easily absorbed into the blood stream

Monosaccharides

simplest form of carb, single sugar molecule ex glucose, fructose, galactose

Disaccharides

two monosaccharides joined together ex sucrose, maltose, lactose

Polysaccharides (complex carbs)

a type of carb composed of long chains of glucose units ex starch and glycogen

Starch

storage form of carb in plants (veggies, fruit, grains, seeds)Fi

Fiber

an indigestible carb present in plant foods, such as fruit, vegetables and legumes. Two types: soluble and insoluble

Soluble fiber

dissolves in water to form a gel, feeding the gut microbiome and softening stool

Insoluble fiber

does not dissolve in water, stays largely intact and helps push food through the bowels

Adipose tissue

another term for fat, used primarily to store energy. Excess carbs become this

Glycemic Index (GI)

number 0-100 assigned to a food source that represents the rise in blood sugar after consuming the food.

Glycemic load (GL)

takes both the glycemic index and amount of food (carb) eaten into account

Lipids (fats)

group of fats/fatty acids and their derivations inc triglycerides, phospholipids and sterols. Has 9 calories per gram.

Triglycerides

the chemical or substrate form in which most fats exist in food (95%) as well as in the body (98%).

Consists of one glycerol and three fatty acid chains.

Found in solid fats and oils.

Function: long term energy storage

Phospholipids

type of lipid comprised of glycerol, two fatty acid chains and a phosphate group.

Found in egg yolks, lean meats, fish, soybeans etc

Function: cell membrane structure

Sterols

a group of lipids with a ringlike structure. Cholesterol is a type of sterol.

Composed of 4 fused rings.

Found in dietary cholesterol in animal fats

Function:hormones, signaling

Saturated fats

a type of triglyceride; chemical structure has no double bonds; usually solid at room temp (ex butter). Its recommended to limit excess in the diet. Ex butter, animal fats, full fat dairy, coconut oil, palm oil

Unsaturated fats

fatty acids with one or more points of unsaturation (double bond) in their chemical structure/ Three types: monounsaturated, polyunsaturated, trans fats.

Monounsaturated fat

has only one double bond. Heart healthy ex olives, olive oil, avocado, peanuts

Polyunsaturated fat

two or more bonds along a fatty acid chains. Improves HDL levels, heart healthy. Ex fatty fish, walnuts green veggies

Trans fats

has trans double bonds. Natural are less harmful than artificial. Ex hydrogenated oils and processed foods

Lingual lipase

an enzyme in saliva that begins the process of lipid digestion in the mouth

Lipase

enzyme that digests lipids

Chylomicrons

molecules of fat containing triglycerides, phospholipids, cholesterol, fat-soluble vitamins, and proteins. They are formed by the intestinal cells after the digestion of lipid-containing foods.

Lipoprotein

a group of soluble proteins that combine with and transport fat or other lipids in the blood plasma

Lipoprotein lipase (LPL)

an enzyme that breaks down triglycerides into fatty acids

metabolites

the formation of a substance required for metabolism