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Nutrition

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Process by which living organism assimilates food and uses it for growth and repair of tissues.

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Standards of Practice and Scope of Practice: Personal Trainers versus licensed Dieticians

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Should be familiar with concepts of nutrition. Professional, legally qualified to practice in the field of nutrition is Registered Dietician(RD). RD is specialized in food and nutrition expert with extensive training. Practice of nutrition is governed by national credentialing programs and state licensing laws. 46 states have specific laws that explicitly define scope and practice for nutrition and dietetics professionals, and performing these duties without a license could be considered illegal.

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Calorie

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amount of heat energy required to raise temp of 1 gram of water 1C. Calorie - Unit expression of energy equal to 1,000 calories. Amount of heat energy required to raise 1 KG or liter of water 1C or kilocalorie.

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Kilocalorie

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equal to 1,000 calories, raise 1kg of water 1 degree C. Estimated total energy expenditure(TEE) is defined as amount of energy(calories) spent, on average, in a typical day. TEE the sum of three different energy components: Resting metabolic rate(RMR) 70% of TEE., Thermic effect of food(TEF) amount of energy expended above RMR as a result of processing of food, TEF typically accounts for 6-10% of TEE. Energy expended during physical activity - Approx 20% of TEE.

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Resting metabolic rate

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Accounts for 70% of total daily energy expenditure in sedentary person. Affected by wide variety of factors including age, sex, genetics, hormonal changes, body size, body comp. 27 million Americans have thyroid related disorders. Cardiovascular meds can reduce RMR from 4 to 12%. Chemo can reduce RMR from 6 to 11%. Long term use of growth hormone increases RMR by 12%. Thyroid meds and hypothyroidism can increase RMR by 17%. Thermic effect of food - Process of digestion requires energy, increase in energy expenditure after meal is called thermic effect of food (TEF) 6-10% of total energy expenditure.

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Estimating Total Daily Energy Expenditure

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Weight(lbs) x 10 = RMR RMR x activity factor = TEE Even most commonly used formulas can have up to 20% variance in over or understimating resting metabolism and total energy expenditure.

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Protein

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Amino acids linked by peptide bonds. Build and repair body tissues and structures. Involved in synthesis of hormones, enzymes, and other regulatory peptides.

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Structure of Protein

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Made up of amino acids linked together by peptide bonds. Body uses approx 20 amino acids to build its many different proteins. Arranging amino acids in different sequences yields the body's myriad of proteins. Two general classes of amino acids: essential and nonessential. Essential amino acids cannot be manufactured in the body - therefore must be obtained from food supply or some other exogenous source. Nonessential - body can manufacture them from dietary nitrogen and fragments of carbs and fat. Arginine and histidine are semiessential amino acids.

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Digestion, Absorption, and Utilization (Protein)

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Proteins must be broken down into constitutent amino acids before body can use them or repair tissue or as energy substrate. Fate of amino acids after digestion depends on body's homeostatic needs, which can range from tissue replacement or tissue addition to need for energy. Proteins encounter HCL in stomach which uncoils(denatures) protein so that digestive enzymes can begin dismantling peptide bonds. The enzyme pepsin begins to cleave protein strand into smaller polypeptides(strands of several amino acids) and single amino acids. As protein fragments leave stomach and enter small intestine, pancreatic and intestinal proteases(protein enzymes) continue to dismantle the protein fragments. Resulting dipeptides, tripeptides, and single amino acids are then absorbed through the intestinal wall into enterocytes and released into the blood supply to the liver. Once in bloodstream, free-form amino acids have several possible fates: they can be used for protein synthesis(building and repairing tissues or structures), immediate energy, or potential energy(fat storage). Amino acids are first deaminated(stripped of amine group), allowing remaining carbon skeleton to be used for production of glucose or ketones to be used for energy. Removed amine group produces ammonia, which is converted to urea in the liver and excreted as urine by the kidneys. If intake exceeds need for synthesis, then proteins are deaminated, carbon fragments stored as fat.

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Protein in Foods

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If food supplies all essential amino acids in appropriate ratios it is called complete protein. If food source is low or lacking in one or more essential amino acids it is called incomplete protein. Biologic value (BV) measure frequently used when discussing protein sources, BV is measure of protein quality, how well it satisfies body's essential amino acid needs. Protein source with higher score provides amino acid profile that is more closely related to needs of the human body. Major sources of complete proteins are animal sources, dairy and meats. Sources of incomplete protein include grains, legumes, nuts, seeds, and other vegetables.

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Negative Energy Balance

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During negative energy balance amino acids are used to assist in energy production, a term called gluconeogenesis. Depleted glycogen increases gluconeogenesis. Supported by released of amino acids from structural proteins to maintain glucose homeostasis.

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Protein's Effect on Satiety

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More satiating than fat or carbs. Studies indicate protein has direct effect on satiety.

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Protein Intake Recommendations

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Recommended Daily Allowance(RDA) for protein is 0.8 g/kg/day. 10 to 35% of total caloric intake. High protein diet defined as higher than 35%. Risk factor for heart disease and some types of cancer.

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Carbohydrates

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Neutral compounds of carbon, hydrogen, and oxygen(such as sugars, starches, and celluloses), which makes up a large portion of animal foods.

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Sugars (simple)

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starches(complex), and fiber. Monosaccharide is single unit of sugar, many of which are connected to make starches. Monosaccharides include glucose, fructose, and galactose.

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Disaccharides(two sugar units)

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include sucrose(or common sugar), latose(or milk sugar), and maltose.

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Polysaccharides

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are long chains of monosaccharide units linked together and found in foods that contain starch and fiber. Called complex carbohydrates and include starch found in plants, seed, and roots.

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Dietary Fiber

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is part of plant that cannot be digested by human gut enzymes and passes through small intestine and colon.

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Digestion, Absorption, and Utilization (Sugars)

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Simple sugars are very easily digested. Double sugars such as table sugar require some digestive action but are not nearly as complex as starches. Starches require prolonged enzymatic action to be broken down into simple sugars. Rate at which ingested carbs raise blood sugar and its accompanying effect on insulin release is referred to as the glycemic index(GI). Mixed meals or protein, carbs, and fat can alter the glycemic effect of single foods. All carbs are eventually converted into simple sugars such as glucose or fructose.

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Role of Fiber in Health

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Higher fiber intake is associated with lower incidence of heart disease and certain types of cancer. Insoluble fiber does not absorb or dissolve in water. It passes through the digestive tract close to its original form. Insoluble fiber offers many benefits to intestinal health, including a reduction in the risk and occurrence of colorectal cancer, hemmrrhoids, and constipation.

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Carbs and Performance

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As duration of activity increases, available glucose and glycogen diminish. Increasing reliance on fat as fuel source.

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Carbohydrate Intake Performance

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6 and 10g/kg/day of carbs is recommended. 45 to 65% of total caloric intake. Complex carbs constitute majority of calories. Before exercise consume high carb meal 2 to 4 hours. Glycogen stores are lowered by as much as 80% in the mornings. Endurance athletes consume between 30 and 60g of carbs every hour to maintain blood glucose levels. One hour of intense cycling was improved by 12% with consumption of 53 ounces of water containing 79g of carbs. Timing of carbs important for maximizing recovery, recommended consuming 1.5g per KG of carbs within 30 mins of completing exercise to maximize glycogen replenishment. Delaying intake by even 2 hours can decrease total muscle glycogen synthesis by 66%. PWO environment hasten glycogen repletion as a result of increased blood flow to muscles and increased sensitivity of cells to effects of insulin.

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Lipids

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Group of compounds that includes triglycerides(fats and oils), phospholipids, and sterols.

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Fatty Acids

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Saturated or unsaturated. Unsaturated classified as monounsaturated or polyunsaturated. Polyunsaturated provide important essential fatty acids(fats that cannot be manufactured by the body but are essential for proper health and functioning).

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Function of Lipids

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Lipids(or fats) are most concentrated source of energy in the diet. One gram of fat yields approximately 9 calories when oxidized. Fats act as carries for fat-soluble vitamins A, D, E, and K. Vitamin D aids in absorption of calcium. Fats are also important for conversion of carotene to vitamin A. Fats are involved in: cellular membrane structure and function, precursors to hormones, cellular signals, regulation and excretion of nutrients in cells, surrounding protecting and holding in place organs, insulating body from environmental temp changes, prolonging digestive process by slowing stomach's secretion of HCL, longer lasting feeling of satiety, initiating release of hormone cholecystokinin(CCK) which contributes to satiety.

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Digestion, Absorption, and Utilization (Fat)

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Fat becomes emulsified in intestine so that pancreatic enzymes can break triglycerides down into two fatty acids and a monoglyceride. These are absorbed through intestinal walls into blood. In intestinal wall they are reassembled into triglycerides that are then released into the lympth in the form of lipoprotein called chylomicron. Chylomicrons from the lymph move to the blood. Triglyceride content of chylomicron is removed by action of the enzyme lipoprotein lipase (LPL), and the released fatty acids are taken up by the tissues. Throughout the day triglycerides are constantly cycled in and out of tissues, including muscles, organs, and adipose

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Recommendations (Fat)

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20 to 35% of total calories from fat. Dietary fats stimulate release of CCK, hormone that signals satiety. Fat slow digestion of foods and thus nutrient content in the bloodstream. Medium chain triglycerides are more rapidly absorbed, they do not require incorporation into chylomicrons for transport but can enter systemic circulation directly providing readily available, concentrated source of energy. MCT could benefit endurance performance by suppling exogenous energy source in addition to carbohydrates during exercise and increase plasma free acids(FFA), sparing muscle glycogen.

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Water Recommendations

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Sedentary men and women should consume 3L (13 cups) and 2.2L(9 cups) of water per day. Those in fat loss programs should drink additional 8 ounces of water for every 25 pounds they carry above their ideal weight. Water intake should be increased if individual is exercising briskly or residing in a hot climate. 60% of adult human body by weight. Benefits of consuming adequate water: endocrine gland function improves, fluid retention is alleviated, liver functions improve, natural thirst returns, metabolic functions improve, nutrients are distributed throughout body, body-temperature regulation improves, blood volume is maintained. Fluid loss of 2% of body weight will adversely affect circulatory functions and decrease performance levels. Thirst alone is poor indicator of how much water is needed. Athletes consistently consume inadequate fluid volume, managing to replace only 50% of sweat losses. Do not being practice session or endurance comp until body is at or slightly above standard weight. Drink 1.75 to 2.75 cups 2 hours before exercise. Drink 6 to 12 ounces of fluid every 15 to 20 minutes. Fluids should be cold because of more rapid gastric emptying. If exercise exceeds 60 mins use sports drink(containing up to 8% carbohydrate). When exercising for less than 60 minutes, water is experts' choice for fluid replacement Ingest 16 to 24 ounces of fluid for every pound of body weight lost after an exercise bout, especially if rapid rehydration is necessary, as in twice-a-day training.

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Basic nutritional guidelines for altering body composition for fat loss

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Small decreases in food and beverage calories and increase physical activity. Distribute protein, carbs, and fat throughout day. Consume less than 10% of cals from saturated fat. Choose whole grains and fiber rich fruits and veggies over refined grains and simple sugars. Limit alcohol. Schedule no fewer than four and as many as six meals a day. Avoid empty calories and highly processed foods. Drink plenty of water(minimum 9 to 13 cups a day) Have clients weigh and measure food at least 1 week. Make them more aware of caloric values and serving sizes.

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For Lean Body Mass Gain

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4-6 meals a day. Spread protein intake throughout day. Post workout window of opportunity, ingestion of protein and carbs within 90 mins of a workout will increase recovery and protein synthesis, maximizing gains. Do not neglect importance of carbs and fat.

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Risk of Starvation (low cal) Diets

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Nutrition experts do not recommend energy intake lower than 1,200 calories. Increased risk of malnutrition, poor energy and inability to complete essential fitness program, behavioral pendulum swing, minor side effects as fatigue, constipation, nausea, diarrhea. Gallstone formation.

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*Nutrition

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The process by which a living organism assimilates food and uses it for growth and repair of tissues

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Nutritional Topics of Discussion for the Fitness Professional

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1. food preparation methods 2. healthy snacks, 3.Statistical information on the relationship between chronic disease and the excesses or deficiencies of specific nutrients 4. Vitamins and minerals as essential nutrients 5. Food guidance systems, i.e., food guide pyramid, MyPlate 6. Carbohydrate, protein, and fat basics 7. Nutrients contained in foods or supplements 8. Importance of water and hydration status

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Thyroid Hormones

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Influence metabolic functions throughout the body, including fat and carbohydrate metabolism and growth; Have a constant effect on energy expenditure and affect every cell in the body; High concentrations tend to increase RMR, Low concentrations decrease RMR;

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Basal Metabolic Rate (BMR)

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The amount of energy expended while at rest and fasting in a metabolic ward or chamber for 12 hours; Usually differs from RMR by < 10%;

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Resting Metabolic Rate (RMR)

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The amount of energy expended while at rest; represents the minimal amount of energy required to sustain vital bodily functions such as blood circulation, respiration, and temperature regulation; Typically accounts for 70% of Total Energy Expenditure (TEE) in a sedentary individual; Varies due to a wide variety of factors;

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Impact of Medications on RMR

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Cardiovascular Medications can reduce RMR from 4%-12%; Chemotherapy can reduce RMR 6%-11%; Long-term HGH use can increase RMR by 12%; Thyroid Medications used in hypothyroidism can increase RMR as much as 17%;

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Variables of RMR

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A wide variety of factors impact Resting Metabolic Rate: age, sex, genetics, medications, chronic or acute illness, hormonal changes, body size, body composition, temperature, altitude, illness, medication, exercise, environmental temperature, altitude, food intake, caffeine intake, and cigarette smoking

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Effects of Exercise on RMR

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Energy expenditure can be elevated between 10 and 90 minutes after exercise depending on intensity and duration; Regular chronic exercise may affect RMR slightly; Changes in FFM from exercise training can increase or decrease RMR

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Total Energy Expenditure (TEE)

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Estimated; The amount of energy spent, on average, in a typical day; Is the sum of Resting Metabolic Rate, Thermic Effect of Food, and Exercise Energy Expenditure; Also referred to as total daily energy expenditure (TDEE);

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Exercise Energy Expenditure

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The amount of energy expended above Resting Metabolic Rate (RMR) and Thermic Effect of Food (TEF) associated with physical activity; Accounts for approximately 20% of TEE; Factor of TEE most easily manipulated with highest impact;

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Calculating Total Energy Eexpenditure

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Step 1 (Find RMR) RMR = Weight (lbs.) X 10

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Step 2 (Find TEE) TEE = RMR X activity factor

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https://o.quizlet.com/ENZVfnlBMcRTkP1UnUzOjQ_m.png

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*Protein

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Amino acids linked by peptide bonds. Primary function is to build and repair body tissues and structures; Involved in the synthesis of hormones, enzymes, and other regulatory peptides; Can be used for energy if calories or carbohydrate intake in the diet is insufficient.

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*Essential Amino Acids

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Cannot be manufactured in the body sufficiently or at all; There are 8 of these: Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine

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Nonessential Amino Acids

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Manufactured sufficiently within the body; Alanine, Asparagine, Aspartic acid, Cysteine, Glutamic acid, Glutamine, Glycine, Proline, Serine, Tyrosine

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Semiessential Amino Acids

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Appear to be synthesized to slowly in the body to be Nonessential; Especially important for children; Needed to support growth; Arginine and Histidine;

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Complete Protein

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A food that supplies all of the essential amino acids in appropriate ratios; Predominately animal sources such as meat and dairy https://o.quizlet.com/AKNsnEFuvlR1BZMEu9ag0w_m.png

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Incomplete Protein

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A food source that is low or lacking in one or more essential amino acids; Include grains, legumes, nuts, seeds, and other vegetables; Can be combined to provide all essential amino acids to form a complete protein

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Limiting Factor

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The essential amino acid that is missing or present in the smallest amount of a protein source;

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All-Or-None Principle

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All amino acids must be present at the site of protein manufacture, or synthesis will be reduced to the point at which cell runs out of the limiting amino acid;

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Biologic Value (BV)

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A measure of protein quality based on how well it satisfies the body's essential amino acid needs; A higher score provides an amino acid profile that is more closely related to the needs of the human body. Frequently used and misused when discussing protein sources in popular media and by supplement manufacturers; High BV proteins require less total protein intake to fulfill body needs;

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Factors Affecting Protein Requirements

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Daily exercise and physical activity leves; Daily caloric consumption; Body-Composition Goals; Sports-Performance Goals

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Exercise Affect on Protein Requirement

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Aerobic ; Anaerobic affect protein requirement differently; Exercise increases the oxidation of amino acids as well as the rate of protein turnover in lean body mass during recovery; An individual participating in both types of exercise may have a need for greater protein intake;

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Affect of Caloric Intake on Protein Requirement

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Protein requirements increase as total energy intake decreases; The goal is to satisfy the majority of energy needs with carbs and fat, saving protein for tissue repair and growth

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Negative Energy Balance (NEB)

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Body-fat loss goals require that a caloric deficit be maintained until the goal is reached; Amino acids are used to assist in energy production (gluconeogenesis); Amount of lean body mass lost in a negative energy balance can be reduced by increasing the amount of protein in the diet, leading to a more rapid return to nitrogen balance; A hypocaloric diet; Establishes decreased glycogen stores and is typically exacerbated by increased demand for glycogen through exercise - Leads to an increase in protein's energy utilization;

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Gluconeogenesis (of Protein)

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A process that occurs when the body is in a negative energy balance; The process of breaking down amino acids to assist in energy production

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Skeletal Muscle Composition

answer

72% water; 22% protein; 6% fat, glycogen and minerals; 1 pound of muscle tissue contains approximately 100g of protein;

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*Recommended Protein Intakes

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RDA for protein is .8 g/kg/day. The Acceptable Macronutrient Distribution Range for protein intake for an adult is 10% to 35% of total caloric intake. The table lists the appropriate recommendations for most athletes and exercisers. https://o.quizlet.com/xGSPqASZYlKfE8n-SaQYLA_m.jpg

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Protein Satiation

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Activates specific satiety mechanisms and may be more satiating than fat and carbohydrate; Protein-induced suppression of food is greater than its energy content alone suggesting that protein has a direct effect on satiety; Individuals seeking fat loss may benefit from these properties to feel full and energized

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High-Protein Diet

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Defined as more than 35% of total caloric intake from protein; Chronic consumption is generally associated with risk factors for heart disease and some types of cancer; Stresses kidneys through increased urea production (avoid for those with kidney problems); Causes increased need for fluid consumption; With low carb intake follows decreased glycogen sotres, inhibition of performance, and possible dehydration;

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How many calories does 1 gram of protein yield?

answer

4 calories

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*Carbohydrate

answer

Neutral compounds of carbon, hydrogen, and oxygen (such as sugars, starches, and celluloses), which make up a large portion of animal foods. Chief source of energy for all body functions and muscular exertion; Help regulate digestion and utilization of protein and fat; Rapidly depleted creating a continual craving;

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*Monosaccharide

answer

A single sugar unit; Include Glucose (Blood Sugar), Fructose (Fruit Sugar), and Galactose; Chains of which form starches in plants and glycogen in humans

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*Disaccharide

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A molecule of two sugar units; Include Sucrose (common sugar), lactose (milk sugar), and maltose.

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*Polysaccharides

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Long chains of monosaccharide units linked together and found in foods that contain starch and fiber; Often referred to as complex carbohydrates; Primarily starch and fiber;

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Fructose

answer

Converted to glucose in the liver before it can be used for energy

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Glycemic Index

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The rate at which ingested carbohydrates raise blood sugar and the accompanying effect on insulin release; High>70; Moderate: 56-69; Low<55; Foods lower on the GI are good sources of complex carbohydrates and high in fiber and overall nutritional value https://o.quizlet.com/WBnE9Y4H7jR4vO7EWoEbjg_m.jpg

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Dietary Fiber

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A part of a food source that cannot be digested by human gut enzymes; Passes through the small intestine and colon; Expelled as fecal material or fermented and used as food by gut bacterium

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*What is the recommended daily intake of fiber?

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38g/day for men and 25g/day forwomen

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Soluble Fiber

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Dissolved by water and forms a gel-like substance in the digestive tract; Moderates blood glucose levels and lowers cholesterol; Good Dietary sources include oats, legumes, barley, and many uncooked fruits and vegetables;

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Insoluble fiber

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Does not absorb or dissolve in water; Passes through the digestive tract in close to its original form; Reduces risk and occurrence of colorectal cancer, hemorrhoids, and constipation; Dietary Sources: Bran layers and cereal grains;

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Dietary Fiber Benefits

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-Provides bulk in the diet, thus increasing the satiety value of foods. -Regulates the body's absorption of glucose, (probably because it regulates the rate of digestion and assimilation of carbohydrates) -High-fiber meals have been shown to exert regulatory effects on blood glucose levels for up to 5 hrs. after eating.

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Carbohydrate Intake Recommendations

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Complex Carbohydrates should constitute the majority of carb calories due to nutrient-dense nature; Recommended to be between 2.7 and 4.5 g/lb bodyweight daily; Acceptable Macronutrient Distribution Range is between 45%-65% of total caloric intake daily;

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Pre-Workout

answer

Individuals should consume a high-carbohydrate meal 2-4 hours before exercising for more than an hour; Especially helpful for morning workouts when glycogen stores are lowered by as much as 80% (liquid meal replacement is acceptable if time is a constraint);

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*Carbohydrate Loading

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Glycogen Supercompensation; A technique used to increase muscle glycogen before an endurance event; Can nearly double muscle glycogen stores, increasing endurance potential; Involves an increase in carbohydrate intake and decrease of exercise duration (not intensity) for a week; https://o.quizlet.com/fdF.KqJk5MgKzxvsC2tH-g_m.png

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*Carbohydrate Intake During Exercise

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Carbohydrate feedings during exercise lasting more than 1 hour help supply glucose to working muscles whose glycogen stores are dwindling; Technique maintains blood glucose levels and increases time to exhaustion by 20-60 minutes; Recommend 30-60g every hour; Replacement of water and carb have individual benefits that are additive; Drinks containing 6%-8% are recommended

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*Post-Workout

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Timing of carbohydrate ingestion is important to maximizing recovery; 1.5g/kg within 30 minutes of completing exercise is recommended to maximize glycogen replenishment; Delaying carb intake by even 2 hours can decrease total muscle glycogen stores by 66%; Additional meals of 1.5g/kg of carbs every 2 hours are recommended to completely restore muscle glycogen;

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Muscle-Sparing

answer

Carbohydrates; Post-workout nutrient intake should be .5g/lb of carbohydrate consumed within an hour (15 minutes) after heavy resistance training;

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Carbohydrate Intake Impact on Altering Body Composition

answer

Carbs should generally make up highest percentage of macronutrient calories when attempting to lose fat or gain muscle; Satiating valu of complex carbohydrate is especially important when one is in a caloric deficit for the goal of fat loss; No need for reduced carb percentage to lose fat; A diet centered around low glycemic index carbs may be useful in the prevention of obesity, coronary heart disease, colon cancer, and breast cancer; Low carbs is associated with muscle-wasting;

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How many calories are in a gram of carbohydrate?

answer

4

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*Lipids (Fat)

answer

A group of compounds that includes triglycerides (fats and oils), phospholipids, and sterols.

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*Monounsaturated Fatty Acids

answer

Fatty acids with one carbon to carbon double bond in the carbon chain; Increase HDL; Found in Olive oil, Canola oil, peanut oil, avocados, peanuts, almonds, pistachios; https://o.quizlet.com/tL3nH9mJXLGH4.Uqh6p99g_m.jpg

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*Polyunsaturated Fatty Acids

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Provide important essential fatty acids or fats that cannot be manufactured by the body but are essential for proper health and functioning; Omega-3 Fatty acids: Fish ; Flax; Vegetable Oils: Safflower, soy, corn, and sunflower oils; Most nuts and seeds; https://o.quizlet.com/i/VM1fcLvnMcUshBdOMHMjZw_m.jpg

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*Saturated Fats

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Lack any carbon double bonds; Implicated as a risk factor for heart disease because they raise bad cholesterol levels (LDL); https://o.quizlet.com/f-ZJQGHuvfa-D15x.qUMFg_m.jpg

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*Unsaturated Fatty Acids

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Have one or more carbon-carbon double bonds; Associated with increases in HDL (Good Cholesterol) and decreased risk of heart disease; Considered to have favorable effects on blood lipid profiles and may play a role in the treatment and prevention of heart disease, hypertension, arthritis, and cancer; https://o.quizlet.com/f-ZJQGHuvfa-D15x.qUMFg_m.jpg

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*Hydrogenation

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The process of adding hydrogen to unsaturated fatty acids to make them harder at room temperature and increase food shelf-life

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*Trans-Fatty Acids

answer

Shown to increase LDL and decrease HDL; Stick margarine; Shortening; Fried Foods; Fast Food; Many baked goods and pastries

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Food Sources and Types of Fats (Read)

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https://o.quizlet.com/7H8hi2TwftBfW8CLa5qT-Q_m.png

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Functions of Lipids

answer

-Carriers for fat soluble vitamins Cellular membrane structure and function -Precursors to hormones -Regulation and excretion of nutrients in the cells -Cellular signals -Surrounding, protecting, an dholding in place organs, such as teh kidneys, heart, and liver -Initiating the release of the hormone cholecystokinin (CCK), which contributes to satiety -Insulating the body from environmental temperature changes and preserving body heat -Prolonging the digestive process by slowing the stomach's secretions of HCl, creating a longer-lasting sensation of fullness after a meal

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Hyperphagia

answer

Overeating

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Digestion of Lipids

answer

Starts in the mouth, moves to stomach, completed in the small intestine; In intestine fat interacts with bile to become emulsified so that pancreatic enzymes can break the triglycerides into two fatty acids and a monoglyceride; https://o.quizlet.com/i/d_tYE8vna9CXW1gW3oO0aQ_m.jpg

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Absorption of Lipids

answer

Occurs through the intestinal wall into the blood; Reassembled in the intestinal wall into triglycerides released into the lymph in the form of a lipoprotein called chylomicron; Chylomicrons from the lymph move to the blood; Triglyceride content of chylomicron is removed by the action of the enzyme lipoprotein lipase (LPL), and the released fatty acids are taken up by tissues; Triglycerides are consistently cycled throughout the day in and out of tissues (muscles, organs, and adipose);

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Lipid Intake

answer

Acceptable Macronutrient Distribution Range is 20%-35% of total caloric intake; Athletes recommended 20%-25% of total calories (though there is no apparent benefit to health or performance);

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Thermic Effect of Lipids

answer

The lowest thermic effect of macronutrients; Very metabolically inexpensive to convert dietary fat to body-fat stores; Only 3% of calories in fat are required to store it as fat;

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Thermic Effect of Food (TEF)

answer

The amount of energy expended above RMR as a result of the processing of food (digestion) for storage and use; Typically accounts for approximately 10% of Total Energy Expenditure (TEE).

question

Lipids and Satiety

answer

Dietary fats aid in satiety by stimulating the release of CCK (a hormone that signals satiety) and slow the digestion of foods which assists in blood sugar stabilization (Reducing blood sugar fluctuations can contribute to satiety_;

question

Hyperglycemia

answer

Chronically elevated levels of blood sugar; Results in increased insulin levels;

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Insulin Resistance

answer

A physiological condition in which cells fail to respond to the normal actions of the hormone insulin.

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High-Fat Diet

answer

Strongly associated with obesity, and thus insulin resistance and diabetes mellitus

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1 Pound of Body Fat

answer

3,500 kcals

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*Water

answer

Constitutes 60% of the adult human body; Recommended 13 cups (3L) for males and 9 cups (2.2L) for females per day; Fat-loss oriented diet should add an another 8 oz (1 cup) for every 25 pounds they carry above their ideal weight.

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*Benefits of Adequate Water Intake

answer

-Improved Endocrine Gland Function less fluid retention liver functions improve metabolic functions better nutrient distribution better temperature regulation

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Dehydration and Performance

answer

The body cannot adapt to dehydration, which impairs every physiologic function; Fluid loss of even 2% of body weight will adversely affect circulatory functions and decrease performance

question

Euhydrated

answer

Normal/Natural state of hydration

question

*Guidelines for Fluid Replacement in the Athlete

answer

-Consume 14 to 22 ounces of fluid 2 hours before exercise; -drink 6-12 ounces of fluid every 15-20 minutes of exercise -fluids should be cold because of more rapid gastric emptying -after exceeding 60 minutes of exercise, use a sports drink with 8 or less % to replace glycogen and fluid -goal is to replace sweat and urine losses

question

According to the Institute of Medicine's Acceptable Macronutrient Distribution Range, what is the proper % intake of calories from protein, carbohydrate, and fat?

answer

Protein =10-35%

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