ࡱ> Z\Y cbjbj Ah,////4c/"E"G"G"G"G"G"G"$8'HG"]G""E"E"Vz'"m/^! 1""0"!T''"'"0G"G""' : Chapter 1 The Macro-Nutrients This chapter is a review of basic nutrition, with some new twists that provides you with a foundation to advance your understanding of nutrition Objectives of Chapter Carbohydrates, Fats, Proteins Know sources (quality and poor); Basic structures; Types; RDAs; Function (specifically during exercise); Misconceptions Carbohydrates All living cells contain carbs Primary food source comes from plants sugar, starch, fiber Small amount from animal sources lactose & glycogen Smallest units are: glucose, fructose, & galactose Role of Carbohydrates Primary energy source for nervous system under normal circumstances ONLY fuel body has back up system (ketones) only structure to NOT need insulin Primary energy during high intensity exercise (>60% VO2max) role in lower intensities as well only fuel used anaerobically & aerobically lifting, sprinting, high intensity exercise Protein sparing effect Metabolic primer - fats burn in flame of carbohydrates w/o adequate carbs, fat cant be completely metabolized producing ketones Limited stores will deplete quickly metabolic needs high intensity exercise low carb, low energy diets or skipping meals Practice/exercise day after day Should account for 55% of calories 4 kcals/gram Monosaccharide (eval. sugar intake in diet) Basic unit of all carbohydrates only these 3 forms are absorbed Glucose (dextrose or blood sugar) all carbs ultimately converted to this form can be formed endogenously (inside body) via amino acids, lactic acid, glycerol through a process called gluconeogenesis semi-essential (need approx. 50-100 grams to prevent ketosis) Galactose - occurs lactating animals Fructose (levulose) - fruit sugar (sweetest) absorbed slower into bloodstream causing less of a rise in blood sugar (lower insulin response) slowly converted to glucose by liver after absorption may cause gastro-intestinal distress Fate of Mono-Saccharides Disaccharides 2 monosaccharides together with monosaccharides (called simple sugars) glucose is principle component Sucrose - most common; glucose & fructose 25% of total caloric intake in U.S. (if carbs need to be reduced it is here) Lactose - milk, least sweet; glucose & galactose large % of world pop. lacks lactase enzyme needed to breakdown (lactose intolerant) Polysaccharides Many monosaccharide chains Classified into plant & animal categories complex carb Plant - starch & fiber Starch - storage form of carbs found in cytoplasm of cell energy source for plants veg., grains (bread, cereals, pasta, rice), peas, beans, etc. most important source of carbs in U.S. diet consumption has ( while simple sugar consumption ( Starches 2 forms of starch amount of each determines digestibility & thus insulin response Amylose - long straight chains; digested slowly Amylopectin - branched; digested & absorbed quickly **glycemic index Glycemic Index vs Glycemic Load GI numerical system measuring how quickly blood sugars rise b/c of a particular food e"70 is high; 56-69 medium; d"55 low if need blood sugar to ( quickly (during or recovery from exercise, diabetics who are hypoglycemic) high GI is good. if don t want blood sugar to rise quickly (diabetics, those sensitive to sugars, control hunger cravings, most of time) low GI is good. GL  new way to asses impact of carbs GI tells us how quickly carbs are absorbed but nothing about total amount of carbs in food (limited info) GL tells us how much total ( blood sugars a food causes and how quickly e" 20 is high; 11-19 medium; d"10 is low Example  watermelon has a HIGH GI but a low GL. Not bad in terms of how much it raises total blood sugar Common Foods & Their Glycemic Load Diabetics Should Pay Careful Attention to Foods Affect on Blood Sugar Fiber Structural polysaccharide only in plants (cell wall) resists breakdown by digestive enzymes Cellulose (most common) Soluble oats, legumes, fruits delays gastric emptying creates satiety delays small intestine emptying lowers serum cholesterol (binds bile) Insoluble whole wheat, bran, vegetables normalizes transit time through large intestine risk of developing GI problems absorbs water colon cancer Fiber (evaluate in project) Health links (25-30 g/day; 3:1 insoluble to soluble ratio) occurrence of obesity maybe because of satiety good for snackers May help with diabetes *slows rate of carb. digestion/absorption may be high in Mg+, improving insulin sensitivity hypertension rates intestinal disorders/colon cancer heart disease rates cholesterol levels Sources: p. 9 (9 servings F/V; 6-10 servings whole grains) HMG-CoA reductase enzyme responsible for cholesterol synthesis Inhibiting this enzyme stimulates LDL receptors to uptake cholesterol from blood stream Statin medications work similarly just more potent Bacteria in large intestine feeding on fiber may ( HMG-CoA reductase Insulin ! s HMG-CoA reductase Animal Polysaccharides (Glycogen) Major source of energy during exercise Muscle glycogen is immediately available Liver glycogen - broken down to dump glucose into bloodstream which then used by cells (glycogenolysis) controlled by glucagon insulin reverses process Gluconeogenesis production of new glucose from non-carb sources: A.A., glycerol, lactate Glycogen Each gram of glycogen stores ( 2.7 g of water weight loss (~ 3 lbs of water weight) hydration for exercise carbohydrate overloading has potential to double glycogen storage (~ 6 lbs of water weight) Overnight fast greatly ( liver glycogen (by half) stores causing dehydration ~ 1-2 lbs of water weight loss overnight affect on morning exercise or practice? Misconceptions of Carbohydrate Carbohydrates cause obesity Carbohydrates cause diabetes Carbohydrates cause excessive insulin responses associated with heart disease Protein intake is more important than carbohydrate intake for athletes Reducing dietary carb intake allows one to rely more on fat, so you will burn more fat during exercise & lose more fat weight Eating carbohydrates makes you hungry Energy & Carbohydrate Requirements Resting energy expenditure Teenage Females (12.2 x kg) + 746 Teenage Males (17.5 x kg) + 651 College Females (14.7 x kg) + 496 College Males (15.3 x kg) + 659 Activity factor b/t 1.3 - 2.1 1.3 sedentary 1.6 light exercise 1.7 moderate exercise 2.1 heavy exercise Three Main Groups of Lipids Lipid is a general term for a group of compounds insoluble in water oils, fats, waxes, and related compounds Three Main Groups of Lipids Simple lipids Neutral fats consist primarily of triglycerides 98% of dietary lipid Major storage form of fat in adipose cells Compound lipids Phospholipids and lipoproteins Derived lipids Formed from simple and compound lipids Fatty acids and steroids (ie cholesterol) Role of Lipids in Body Ideal fuel (9 kcals/g) Primary fuel at rest & light exercise (<50% VO2max) Protection of organs Insulation (subcutaneous fat) Key component creating cell membranes Transports fat soluble vitamins (A, D, E, K) Hunger depressor - 3.5 hrs to digest (satiation) Triglycerides Major lipid in body (& diet) storage form Glycerol Fatty acids Saturated primarily in animal products may ( cholesterol levels Unsaturated primarily plant sources Trans-fatty acids (hydrogenation) behaves as saturated Lipids in Diet Ideal <30% fat; but >20% <10% saturated <300 mg of cholesterol Essential fatty acids that must be obtained through food Omega 3s EPA & DHA cold water fish Linolenic acid plants, can be converted to EPA & DHA in body structural parts of cells, major part of lipids in brain, nerves, essential for normal growth & hormones Evaluate in Project Essential Fatty Acids Omega-6 type of fatty acid Linoleic acid is a part of vegetable oils, seeds, nuts, wheat germ & whole grains Omega-3 includes Linolenic acid, EPA, DHA fish (cold water): mackerel, salmon, bluefish, mullet, anchovy, herring, lake trout, sardine, *tuna, nuts (almonds/walnuts) & seeds (flax, mustard, pumpkin) important for brain function, heart & immune function, vision, ( risk for heart disease Lower total serum cholesterol & triglycerides Interfere with blood clotting & so interferes with atherogenesis smooth muscle relaxation blood vessel dilation (blood pressure) excessive inflammation more likely to be deficient (recommend 10 oz of fish/wk) Essential Fatty Acids DRI Omega 6 (Linoleic acid) 5% of total calorie intake (1-2% prevents deficiency) Young men: 17 g/day Young women: 12 g/day Omega 3 (Linolenic acid) 0.5%-1% of total calorie intake Men: 1.6 g/day Women: 1.1 g/day Salmon oil (1 tbsp) 4.4g; Herring 1.5g; Canola oil (tbsp) 1.1g; Shrimp (3oz) 1g; Walnuts (1 tbsp) .5g; Tuna (3 oz) .25g Fish Oil Supplements Taking fish oil supplements may not be recommended??? high doses may raise LDL cholesterol high omega-3 polyunsaturated fatty acid intake may increase bleeding time interfere with wound healing suppress immune function Lack other beneficial nutrients found in fish iodine & selenium Often made from fish skins and liver may have accumulated toxic concentrations of pesticides, heavy metals, such as mercury, other industrial contaminants Fish oil naturally contains high levels of two of the most potentially toxic vitamins Vitamin A & Vitamin D May be expensive Compound Lipids Lipoproteins transport lipids in blood Chylomicrons - carry lipids from small intestine to liver also carry fat soluble vitamins A, D, E, K HDL - carry lipids from cells to liver contain greatest amount of protein, least amount of lipid LDL - carry lipids from liver to cells (most lipid, least protein) Lipoproteins Protein Primarily found in skeletal muscle Similar to carbs & lipids (carbon, oxygen, & hydrogen), also nitrogen amine group (N), carboxyl group & side chain Amino acids (basic building blocks) 20 A.A., 8 essential sequence determines function held together by peptides bonds Transamination allows A.A. to be converted to other A.A. Deamination removal of nitrogen group in order to use protein for energy, carb or fat formation Function of Proteins Enzymes; Antibodies; Transport molecules; Fluid & acid base balance; Hormones; Oxygen carriers Structural proteins building tissues tendons, muscles, hair, other tissues Energy ?? **we DONT store protein, use it or convert it Proteins Complete contains all essential A.A. meat, dairy, fish, poultry, eggs Biological Value completeness for supplying essential amino acids Getting all essential A.A. not problem for those regularly eating complete proteins, but.. Incomplete proteins (grains, greens, legumes) Complementary Proteins Quality of Protein Recommended Intake for Protein RDA = 17n   / 0  E e .Kjl|񷨷yly]yh6h6CJOJQJaJPh6>*CJOJQJaJXh6h6>*CJOJQJaJXh6h6CJOJQJaJ0h6h6>*CJOJQJaJ@h6h6CJOJQJaJ@h6h6CJOJQJaJHh6CJOJQJaJXh6h6CJOJQJ]aJ8h6h6CJOJQJaJ8h6h6CJOJQJaJX_ ` n / d7$8$H$gd6 & Fd7$8$H$gd6d7$8$H$gd6hd7$8$H$^hgd6 & Fd7$8$H$gd6$hd7$8$H$^ha$gd6$d7$8$H$a$gd6/ 0 F o  7 b - R b z  & Fd7$8$H$gd6 & Fd7$8$H$gd6 & Fd7$8$H$gd6d7$8$H$gd6 % E e .l!W| 6 & Fd7$8$H$gd6 & Fd7$8$H$gd6d7$8$H$gd6d7$8$H$gd6|  bqVWwxyzLltv@`bָwg]gg]֚wQh6CJOJQJaJP jh6h6h6h6>*CJOJQJaJ0h6h6CJOJQJaJP jh6h6 jh6h6h6h6CJOJQJaJ0h6h6CJOJQJaJ@h6h6CJOJQJaJHh6h6CJOJQJaJ8h6h6CJOJQJaJXh6CJOJQJaJXh6h6CJOJQJaJ`  8bqFyz9KLl & Fd7$8$H$gd6d7$8$H$gd6d7$8$H$gd6 & Fd7$8$H$gd6F0@b@`b3Zrd7$8$H$^gd6d7$8$H$gd6d7$8$H$gd6 & Fd7$8$H$gd6 & Fd7$8$H$gd6 & Fd7$8$H$gd6bZij*YZ[zG<=O~xz!!!!h"ĚӋӁuӸka jh6h6 j~h6h6h6CJOJQJaJ0 jh6h6h6h6CJOJQJaJ(h6h6CJOJQJaJHh6h6CJOJQJaJ@h6CJOJQJaJXh6h6CJOJQJaJ8h6h6CJOJQJaJ0h6h6CJOJQJaJXh6h6CJOJQJaJP&r*[z0Gq & Fd7$8$H$gd6d7$8$H$gd6 & Fd7$8$H$gd6 & Fd7$8$H$gd6 & Fd7$8$H$gd6<=O~$rL e  & Fd7$8$H$gd6d7$8$H$gd6d7$8$H$^gd6 & Fd7$8$H$gd6 & Fd7$8$H$gd6 !7!N!!! "H"I"h""""6####$ & Fd7$8$H$gd6 & Fd7$8$H$gd6d7$8$H$gd6d7$8$H$gd6 & Fd7$8$H$gd6h"##$$$%%1%%%%&<&L&k&z&&&&''5(a(b(((((n)~)))$*&*:*;*Q****+++F,ӵӥv jh6h6 jh6h6h6CJOJQJaJXh6h6CJOJQJaJPh6h6CJOJQJ\aJXh6h6CJOJQJaJ,h6h6CJOJQJaJ(h6h6CJOJQJaJ0h6h6CJOJQJaJXh6h6CJOJQJaJ8,$:$]$$$$$$$%%1%u%%%%%&<&L& & Fd7$8$H$gd6d7$8$H$gd6d7$8$H$^gd6 & Fd7$8$H$gd6 & Fd7$8$H$gd6L&k&z&&&&&&.'C'a''''''(()(5( & Fd7$8$H$gd6d7$8$H$gd6d7$8$H$^gd6 & Fd7$8$H$gd6 & Fd7$8$H$gd65(@(](v((((((((( ) )Z)d)n)~)))&*:*d7$8$H$gd6 & Fd7$8$H$gd6 & Fd7$8$H$gd6 & Fd7$8$H$gd6:*;*Q****++,T,n,,,,,,-- & Fd7$8$H$gd6 & Fd7$8$H$gd6 & Fd7$8$H$gd6 & Fd7$8$H$gd6 & Fd7$8$H$gd6d7$8$H$gd6F,T,l,n,,,,,,--x---H.I.d..?/m///0p000111Z222233#4Z4444456`6`Z````6a¶˜˜јј˜~Uh6CJOJQJaJ8h6CJOJQJaJXh6h6CJOJQJaJ8h6h6CJOJQJaJPh6CJOJQJaJPh6h6CJOJQJaJ0h6h6CJOJQJaJ(h6h6CJOJQJaJXh6h6>*CJOJQJaJX1-N-b-x-----N.O.d.... /&/?/m////d7$8$H$gd6d7$8$H$gd6 & Fd7$8$H$gd6 & Fd7$8$H$gd6 & Fd7$8$H$gd6/0p0000000 141[1111112Z222 & Fd7$8$H$gd6d7$8$H$gd6d7$8$H$gd6 & Fd7$8$H$gd6 & Fd7$8$H$gd6222263333 4#444Z4d4444444'5555d7$8$H$gd6d7$8$H$gd6 & Fd7$8$H$gd6 & Fd7$8$H$gd655556`Z`````a6aUaaaaaabMbZbnbb & Fd7$8$H$gd6d7$8$H$gd6d7$8$H$gd6 & Fd7$8$H$gd6.8 grams/kg: covers 98% of population (~.4 grams/lb) 160 lb sedentary person= ~ 64 grams Includes 25% reserve for differences Infants, children, pregnant (nursing) higher Vegetarian needs higher must also make sure protein is complete or complementary What about athletes? 1.2-1.8 grams/kg (.5-.8 grams/lb) 160 athlete = ~ 80 130 grams >2 grams/kg waste (>1 grams/lb waste = 160 grams) Role of Protein as Energy Source Anabolic build up muscle Catabolic break down muscle rest 2-5% of energy comes from muscle catabolism exercise can be up 10-15% in high intensity long duration deamination* urea dehydration* Nitrogen balance Positive N+ intake exceeds excretion Negative N+ excretion exceeds intake Protein Energy Malnutrition Alanine-Glucose Cycle 6aUaaaanbbcccch6h!CJOJQJh6h6CJOJQJaJh6h6CJOJQJaJ0h6h6CJOJQJaJX bbbbccccgd6d7$8$H$gd6hd7$8$H$^hgd6 & Fd7$8$H$gd6 & Fd7$8$H$gd6?0P1+:p6/ =!"#$% Dpj 666666666vvvvvvvvv666666>6666666666666666666666666666666666666666666666666hH6666666666666666666666666666666666666666666666666666666666666666662 0@P`p2( 0@P`p 0@P`p 0@P`p 0@P`p 0@P`p 0@P`p8XV~ OJPJQJ_HmH nH sH tH J`J !Normal dCJ_HaJmH sH tH DA D Default Paragraph FontRiR 0 Table Normal4 l4a (k ( 0No List D@D 6 List Paragraph ^m$PK![Content_Types].xmlj0Eжr(΢Iw},-j4 wP-t#bΙ{UTU^hd}㨫)*1P' ^W0)T9<l#$yi};~@(Hu* Dנz/0ǰ $ X3aZ,D0j~3߶b~i>3\`?/[G\!-Rk.sԻ..a濭?PK!֧6 _rels/.relsj0 }Q%v/C/}(h"O = C?hv=Ʌ%[xp{۵_Pѣ<1H0ORBdJE4b$q_6LR7`0̞O,En7Lib/SeеPK!kytheme/theme/themeManager.xml M @}w7c(EbˮCAǠҟ7՛K Y, e.|,H,lxɴIsQ}#Ր ֵ+!,^$j=GW)E+& 8PK!Ptheme/theme/theme1.xmlYOo6w toc'vuر-MniP@I}úama[إ4:lЯGRX^6؊>$ !)O^rC$y@/yH*񄴽)޵߻UDb`}"qۋJחX^)I`nEp)liV[]1M<OP6r=zgbIguSebORD۫qu gZo~ٺlAplxpT0+[}`jzAV2Fi@qv֬5\|ʜ̭NleXdsjcs7f W+Ն7`g ȘJj|h(KD- dXiJ؇(x$( :;˹! I_TS 1?E??ZBΪmU/?~xY'y5g&΋/ɋ>GMGeD3Vq%'#q$8K)fw9:ĵ x}rxwr:\TZaG*y8IjbRc|XŻǿI u3KGnD1NIBs RuK>V.EL+M2#'fi ~V vl{u8zH *:(W☕ ~JTe\O*tHGHY}KNP*ݾ˦TѼ9/#A7qZ$*c?qUnwN%Oi4 =3ڗP 1Pm \\9Mؓ2aD];Yt\[x]}Wr|]g- eW )6-rCSj id DЇAΜIqbJ#x꺃 6k#ASh&ʌt(Q%p%m&]caSl=X\P1Mh9MVdDAaVB[݈fJíP|8 քAV^f Hn- "d>znNJ ة>b&2vKyϼD:,AGm\nziÙ.uχYC6OMf3or$5NHT[XF64T,ќM0E)`#5XY`פ;%1U٥m;R>QD DcpU'&LE/pm%]8firS4d 7y\`JnίI R3U~7+׸#m qBiDi*L69mY&iHE=(K&N!V.KeLDĕ{D vEꦚdeNƟe(MN9ߜR6&3(a/DUz<{ˊYȳV)9Z[4^n5!J?Q3eBoCM m<.vpIYfZY_p[=al-Y}Nc͙ŋ4vfavl'SA8|*u{-ߟ0%M07%<ҍPK! ѐ'theme/theme/_rels/themeManager.xml.relsM 0wooӺ&݈Э5 6?$Q ,.aic21h:qm@RN;d`o7gK(M&$R(.1r'JЊT8V"AȻHu}|$b{P8g/]QAsم(#L[PK-![Content_Types].xmlPK-!֧6 +_rels/.relsPK-!kytheme/theme/themeManager.xmlPK-!Ptheme/theme/theme1.xmlPK-! ѐ' theme/theme/_rels/themeManager.xml.relsPK] , h|bh"F,6ac"&+2/ r $L&5(:*-/25bc !#$%'()*,-./38@0(  B S  ?%.FS$+~  ,lu^ck o 3 8   ; C L T [ ] ^ f   ! & W \ em $'(1 CRvz ~AJ19  D!M!$$%%&&&'E'I',,,,,  [ ] (&(B)D),3333333,,,,t{|t5Fٚ I-*^`OJQJo(hH^`OJQJ^Jo(hHop^p`OJQJo(hH@ ^@ `OJPJQJ^Jo(^`OJPJQJ^Jo(^`OJPJQJ^Jo(^`OJQJo(hH^`OJQJ^Jo(hHoP^P`OJQJo(hH^`OJQJo(hH^`OJQJ^Jo(hHop^p`OJQJo(hH@ ^@ `OJPJQJ^Jo(^`OJQJ^Jo(hHo^`OJQJo(hH^`OJQJo(hH^`OJQJ^Jo(hHoP^P`OJQJo(hHu@uHuPuXu`uhupuxuuuuut5 I R@CJ(OJQJ^Jo(" Ѝ R@CJ OJQJ^Jo(" `R@CJ0OJQJ^Jo(" ( @CJXOJQJ^Jo(" P @CJ8OJQJ^Jo("  @CJ0OJQJ^Jo("  @CJXOJQJ^Jo( Ў @CJXOJQJ^Jo("  @CJHOJQJ^Jo(" ( @CJ0OJQJo(P @CJXOJQJo( @CJ,OJQJ^Jo("  @CJ8OJQJ^Jo("    n:&^`      4     !692#]a1k?Y6,,@X ),P@PPP4@PP@@P@UnknownG* Times New Roman5Symbol3. * Arial7.{ @Calibri?= * Courier New;WingdingsA BCambria Math"qhIܦIܦ&Q&Q#n20,,2QHX $P62!xxBiren Greg Biren   Oh+'0l  ( 4 @LT\dBirenNormal Greg Biren2Microsoft Office Word@^в@6U@6U&՜.+,0 hp  Rowan UniversityQ,  Title  !"#$%&'()*+,-./012346789:;<=>?@ABCDEFGHJKLMNOPRSTUVWX[Root Entry F`m]1Table5'WordDocumentAhSummaryInformation(IDocumentSummaryInformation8QCompObjy  F'Microsoft Office Word 97-2003 Document MSWordDocWord.Document.89q