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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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calorie (lower case c)

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A unit of energy, and is the amount of heat energy required to raise the temperature of 1 gram of water 1 degree Celsius.

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Calorie (upper case C) or kilocalorie (kcal)

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Equal to 1,000 calories. The amount of heat energy required to raise the temperature of 1 kilogram or liter of water 1 degree Celsius.

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Total Daily Energy Expenditure (TDEE)

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The amount of energy (calories) spent, on average, in a typical day. TDEE is the sum total of 3 different energy components.

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Resting Metabolic Rate (RMR)

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Amount of energy expended while at rest (blood circulation, respiration, and temperature regulation). Accounts for 70% of TDEE.

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Thermic effect of food (TEF)

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The amount of energy expended as the result of the processing of food (digestion) for storage and use. Accounts for 6-10% of TDEE.

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Energy expended during physical activity

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The amount of energy expended with physical activity. Accounts for 20% of TDEE.

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Protein

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Amino acids linked by peptide bonds. Primary function is to build and repair body tissues.

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Essential Amino Acids

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Cannot be manufactured in the body. • Isoleucine • Leucine • Lysine • Methionine • Phenylalanine • Threonine • Tryptophan • Valine

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Nonessential Amino Acids

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Can be manufactured in 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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• Arginine • Histidine

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Protein digestion, absorption, and endogenous synthesis

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• Mouth and Esophagus - chew and swallow whole proteins • Stomach - opes up protein strands (denatures them) and cleaves strands into peptide chains (strands of several amino acids) • Small Intestines - The Enzyme Pepsin further splits peptide chains into tripeptides, dipeptides, and amino acids. • Small Intestines Lining (absorptive cells) - splits tripeptides and dipeptides into amino acids and absorbs them.

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Complete Protein

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When a food supplies all of the essential amino acids in appropriate ratios.

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Incomplete Protein

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When a food source is low or lacking in one or more essential amino acids. Incomplete proteins can be combined to make available all of the essential amino acids and 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.

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Biologic Value (BV)

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Protein quality

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Complete Protein Food Sources

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• Whole egg • Yogurt and Granola • Milk and milk products • Oatmeal with milk • Meat and Poultry • Lentils and Bread • Fish • Tortillas with beans or bean burritos • Rice and beans • Macaroni and cheese • Peanut butter on whole wheat bread • Hummus with bread • Sunflower seeds and peanuts • Bean soup with whole grain crackers

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How much Protein is required to build muscle?

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• Skeletal muscle is approx. 72% water, 22% protein, and 6% fat, glycogen, and minerals. 1 lb of muscle = 100 g of protein • An athlete would have to ingest an extra 14 g of protein per day • Consume an additional 200-400 calories daily (1.5-2.5 calories per lb) in addition to consuming a little extra protein (2 oz of lean meat)

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Recommended Protein Intakes

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Grams of Protein per kg Body Weight per Day- • Sedentary (Adult): 0.8 (0.4 g/lb) • Strength Athletes: 1.2-1.7 (o.5-0.8g/lb) • Endurance Athletes: 1.2-1.4 (0.5-0.6 g/lb)

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Recommended Dietary Allowance (RDA) for Protein

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• 0.8g/kg/day • 10 to 35% of total caloric intake

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Review of Properties of Protein

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• 1g protein = 4 calories • 1.2-1.7 g of protein per kg for athletes and exercisers • " " falls in a range of 10-35% of total caloric intake

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Carbohydrates

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Compounds containing carbon, hydrogen, and oxygen (generally classified as sugars (simple), starches (complex), and celluloses).

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Sugar

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Any monosaccharide or disaccharide.

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Monosaccharide

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A single sugar unit, many of which are connected to make starches (the storage form of carbs in plants) and glycogen (the storage form of carbs in humans). Monosaccharides include glucose (blood sugar), fructose (fruit sugar), and galactose.

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Disaccharide

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Two sugar units, including sucrose (common sugar), lactose (milk sugar), and maltose.

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Polysaccharide

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Long chains of monosaccharide units linked together and found in foods that contain starch and fiber. These foods are often called complex carbs found in plants, seed and roots. The starch in these complex carbs are digested to glucose.

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Glycemic Index (GI)

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The rate at which ingested carbohydrate raises blood sugar and its accompanying effect on insulin release. High GI = > 70 Moderate GI = 56-69 Low GI = < 55

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Role of Fiber in Health

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Fiber - Made by dietary complex carbohydrate. Higher intakes of dietary fiber are associated with lower incidence of heart disease and certain types of cancer. Fiber is an indigestible carbohydrate. There are two types of dietary fiber, soluble and insoluble.

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Soluble Fiber

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Soluble fiber is dissolved by water and has many benefits including moderating blood glucose levels and lowering cholesterol. Soluble fiber is found in oats and oatmeal, legumes (peas, beans, lentils), barley, and many uncooked fruits and vegetables (oranges, apples and carrots).

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Insoluble Fiber

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Insoluble fiber does not absorb or dissolve in water. It passes through the digestive tract. Most of insoluble fibers come from the bran layers of cereal grains.

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Additional benefits of fiber

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• Provides bulk in diet, thus increasing the satiety value of foods • Some fibers also delay the emptying of the stomach, further increasing satiety • Prevents constipation and establishes regular bowel movements • May reduce the risks of heart and artery disease by lowering blood cholesterol

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Carbohydrate and Performance

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Carb availability is vital for maximal sports performance. When performing high-intensity, short-duration activity (anaerobic), muscular demand for energy is provided for and dependent on muscle glycogen. During endurance exercise (aerobic) performed at a moderate intensity, muscle glycogen provides approximately 50% of energy needs. During high-intensity aerobic exercise, it yields nearly all of the energy needs. As duration of activity increases, available glucose and glycogen diminish, increasing the reliance on fat as a fuel source, however there must be a decrease in intensity, which will decrease the use of glycogen.

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"Fat burns in a carbohydrate flame"

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Maximal fat utilization cannot occur without sufficient carbohydrate to continue Krebs Cycle activity. When an endurance athlete "hits the wall", it is the result of fatigue caused by severely lowered liver and muscle glycogen. This occurs even though there is sufficient oxygen being delivered to the muscles and an abundance of potential energy from fat stores.

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Carbohydrate-intake Recommendations

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• 2.7-4.5 g of carbs per 1 lb of bodyweight • Carb intake for an adult is 45-65% of TDEE • Complex carbs (whole grains, fresh fruits, and vegetables) should account for the majority of calories because of their nutrient-dense (providing B vitamins, iron, and fiber) nature.

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Before exercise

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It is recommended that the individual consume a high-carbohydrate meal 2-4 hours before exercising for an hour or more. This is helpful for morning workouts when glycogen stores are lowered by 80%. 1-4.5 g of carbs per kg of body weight is recommended between 1 and 4 hours before exercise.

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Carb Loading

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A technique used to increase muscle glycogen before an endurance event. This practice can nearly double muscle glycogen stores, increasing endurance potential. In endurance exercise of greater than a 90 min duration (marathon running), muscle glycogen stores become depleted. This depletion limits the performance of endurance exercise.

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During Exercise

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For exercise lasting more than 1 hr, carb feedings during exercise can help supply glucose to working muscles. This technique maintains blood glucose levels, increasing time to exhaustion by 20-60 mins. It is recommended that endurance athletes consume between 30 and 60 g of carb every hour to accomplish this.

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After Exercise

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It is recommended to consume 1.5 g of carbs per kg of body weight within 30 minutes of completing exercise is recommended to maximize glycogen replenishment. Delaying carb intake by even 2 hours can decrease total muscle glycogen synthesis by 66%.

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Altering Body Compisition

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Carbs should generally make up the highest percentage of macronutrient calories when attempting fat loss or muscle gain. For most active adults a carb intake of 45-65% is recommended.

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Popularity of low carb diets

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There is no need to reduce carb percentage to lose fat. Weight loss or gain is primarily related to total caloric intake, not the macronutrient profile of the diet. If an individual begins dropping carb-rich foods from their diet, it is inevitable that caloric intake will drop as a result. Along with the caloric reduction is dwindling glycogen stores. For every gram of glucose taken out of glycogen, it brings with it 2.7 g of water. This loss of muscle glycogen (including water) can be quite significant in the first week of a low-carb diet, and adds to the pounds lost on the scale. This is how low-carb fad diets can promise dramatic weight loss in little time. Long-term success in weight loss is associated with a realistic eating style, not one that severely limits or omits one of the macronutrients.

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Review of Properties of Carbohydrates

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• 1g of carb = 4 calories • Carbs provide - the body with nutrition that fat and protein cannot (from complex carbs) - satiety by keeping glycogen stores full • The body needs carbs - because they are the perfect and preferred form of energy - they constantly need to be replaced - they efficiently burn and use fat and protein • recommended carb intake - daily diet should include 25-35g of fiber - carb intake should be between 45 and 65% of total caloric intake - fruits, whole grains, and vegetables are excellent sources of fiber

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Lipids (fats)

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A group of compounds that includes triglycerides (fats and oils), phospholipids, and sterols. They are either saturated or unsaturated.

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Monounsaturated fatty acids

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• Has one double bond in its carbon chain • 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 • found in olive oil, peanut oil, avocados, peanuts, almonds and pistachios

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Polyunsaturated fatty acids

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• provide fatty acids that cannot be manufactured by the body • 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 • found in vegetable oils: safflower, soy, corn and sunflower oils. • found in omega-3 fatty acids: herring, mackerel, salmon, sardines, flaxseeds • found in most nuts and seeds

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Saturated fatty acids

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• implicated as a risk factor for heart disease because they raise bad cholesterol levels (low density lipoproteins LDL) • found in meat, poultry, lard, butter, cheese, cream, eggs, whole milk • found in tropical oils: coconut oil, palm, and palm kernel oil • found in many baked goods

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Unsaturated fatty acids

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• associated with increased good cholesterol (high-density lipoproteins HDL) • decrease risk of heart disease

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Trans fatty acids

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• result of hydrogenation (the process of adding hydrogen to unsaturated fatty acids to make them harder at room temperature and increase food shelf-life) • increase LDL cholesterol and decrease HDL cholesterol, like saturated fatty acids • found in stick margarine, shortening • found in fried foods: fried chicken, doughnuts • found in fast food • found in baked goods and pastries

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Function of Lipids

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• 1g of fat = 9 calories • fats act as carriers for the fat-soluble vitamins A, D, E, and K. • Vitamin D aids in the absorption of calcium

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Fat Recommendations

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• fat intake for an adult is 20-35% of total caloric intake • athletes are recommended to consume 20-25%

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Review of Properties of Lipids

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• 1g of fat = 9 calories • The body needs fats for energy • Fat intake for an adult is 20-35% of total caloric intake (20-25% for athletes) • a high polyunsaturated-to-saturated fat ratio is desirable

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Water

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Men and women should consume on average 3.0 L of water (approx. 13 cups) and 2.2 L (approx. 9 cups) of water per day respectively.

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The Importance of Water

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• Endocrine gland function improves • Fluid retention is alleviated • Liver functions improve, increasing the percentage of fat used for energy • Natural thirst returns • Metabolic functions improve • Nutrients are distributed throughout the body • Body temp regulation improves • Blood volume is maintained

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Water and Performance

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• Consume 14 to 22 ounces (1.75-2.75 cups) of fluid 2 hours before exercise • Drink 6-12 ounces of fluid for every 15-20 mins of exercise • Fluids should be cold because of more rapid gastric emptying • If exercise exceeds 60 mins, use of a sports drink (containing up to 8% carbs) can replace both fluid and dwindling muscle glycogen stores • When exercising for less than 60 mins, water is the experts choice for fluid replacement • The goal is to replace sweat and urine losses

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Effects of Dehydration

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• Decreased blood volume • Decreased performance • Decreased blood pressure • Decreased sweat rate • Increased core temp • Water retention • Increased heart rate • Sodium retention • Decreased cardiac output • Decreased blood flow to the skin • Increased perceived exertion • Increased use of muscle glycogen

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Basic Nutritional Guidelines for Fat Loss

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• Make small decreases in food and beverage calories and increase physical activity • Distribute protein, carbs, and fat throughout the day and at each meal • Consume less than 10% of calories from saturated fat • Choose whole grains and fiber-rich fruits and vegetables over refined grains and simple sugars (as the fiber and complexity of the starch will aid in hunger control) • Limit alcohol consumption • Schedule no fewer than four and as many as sic meals a day. This helps to control hunger, minimize blood sugar fluctuations, and increase energy levels throughout the day • Avoid empty calories and highly processed foods, which contain many calories and do little to provide satiety • Drink plenty of water (minimum of 9-13 cups per day) • Have clients weigh and measure food for at least 1 week. This will make them more aware of caloric values and serving sizes, as well as decrease the likelihood of under-reporting calories

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Basic Nutritional Guidelines for Lean Body Mass

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• Eat 4-6 meals a day. Insulin response to a meal stimulates protein synthesis • Spread protein intake throughout the day to take advantage of the previous tip • Keep in mind the post workout window of opportunity. Ingestion of protein and carbs within 90 mins of a workout will increase recovery and protein synthesis, maximizing gains. This may be most easily accomplished with a liquid meal replacement formula that can be absorbed quickly owing to being predigested. Food may take several hours to digest and absorb, missing the window. • Do not neglect the importance of carbs and fat. It takes more than protein to increase lean body mass.

NASM CPT 4 Ch 17 Nutrition – Flashcards

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