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Nutrition

Luca Elice Inglés 98 fichas

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1Monosacharides list 3 ?1) Glucose
2)Fructose
3)Galactose
2Disacharides list 3 and what monosacharides are comprised in each, and how are they linked?1)Maltose =Glucose+Glucose
2)Sucrose = Glucose + fructose
3)Lactose = Glucose + Galactose
Glycsidic Links (-0-) or oxygen brides, by the process of condesnation.
3Name the uses of carbohydrate in the body ?1) Energy source - generation of ATP
2) Pretien Sparer
3) Metabolic Primer
4) Fuel for brain
4What are the Dietary Reference Value (DRV) ?1) Total Carbohydrate 50%
2)Complex Carbohydrate 39%
4) Simple carbohydrate 11%
5) Equivalent to approx 300g in 2400 kcal diet
NSP recommendations 30/40g per day
5what is The Glycaemic index (GI)?1) Glycemic index rank system for carb based on their effect on blood glucose levels in 2 hours (glycaemia)
2)Defined by the area under the 2 hour blood glucose response curve (AUC) following the ingestion of a fixed portion of carbohydrate (usually 50 g).
6Factors affecting GI?1) type of starch (amylose vs. amylopectin)
2)physical entrapment of the starch molecules within the food
3)fat content of the food
4) fat or soluble dietary fibre can inhibit carbohydrate absorption, thus lowering the GI.
7How does GI impact health ?1) lower risk for developing both type 2 diabetes and coronary heart disease than others
2) High blood glucose levels or repeated glycaemic "spikes" following a meal may promote these diseases by increasing oxidative damage to the vasculature
8How does GI benefit athletes?1) In the hours before a competition athletes will want to consume foods with a lower value so that they will break down more slowly and provide energy when it is needed.
2)During a competition, the athlete will try to balance the consumption of high and low glycaemic foods to maintain a constant energy level rather that having spikes of energy.
9Explain what happens to CHO in the small intestinesPancreatic amylase
Starch -------- Maltose
Maltase
Maltose -------- Glucose
Lactase
Lactose --------- Glucose + Galactose Sucrase
Sucrose --------- Glucose + fructose
10Explain the process of Glucose Absorption?1)Glucose crosses the plasma membrane of the intestinal cells using a Na+/glucose transporter which allows sodium ions and glucose to enter the cell together
2)The sodium ions flow down their concentration gradient while the glucose molecules are pumped up theirs.
3)The sodium ions are pumped back out of the cell by the Na+/K+ ATPase. Glucose is then released into the bloodstream
11What is Glocogenises?1) The biosynthesis of new glucose
2)Synthesis of glucose from three and four carbon precursors is essentially a reversal of glycolysis.
12what is Gluconeogenesis?
13Describe Glucose from Lactate
14Where is CHO stored ?1) Liver (glycogen)
2) Skeletal muscle (glycogen)
3) Blood (glucose)
15What are CHO recommendations for athletes ?1) 7 – 10g CHO per Kg/BM
*Maximise recovery
*Muscle loading
*Prolonged exercise
2)1.4g CHO per Kg/BM
*1- 4 hours prior to exercise
3) 30-60g CHO per hour
*During high intensity prolonged
4)1g CHO per Kg /BM
*Within 30 minutes of exercise completion
exercise and to replenish glycogen stores.
16What are Proteins?1) The building blocks of protein are amino acids.
2) Amino acids are compounds containing carbon, hydrogen, oxygen, nitrogen and, in some cases, sulphur.
17Why are they called amino acids ?
18give information about The Variable Group R and peptide bonds?1)R is different for every amino acid.
2) There are about twenty different amino acids commonly found in plant and animal proteins.
3) The amino group of one amino acid can link with the acid group of another amino acid to form a chain of amino acids.
4) The link is called a peptide bond.
5) When two amino acids are joined together, a dipeptide is formed;
when many amino acids join together, a polypeptide is formed.
19Name the functions of amino acids/ protiens.1) Structural, e.g. skin, hair, muscle tissue
2) Transport, e.g. lipoproteins
3) Enzymes. e.g. cytochromes
4) Hormones & neurotransmitters
5) Source of energy
6) Acid-base balance function (buffer)
7) Fluid balance function (osmotic pressure)
8) Antibodies
9) Movement function, e.g muscle
10)Amino Acids may delay fatigue (?)
20What is the recommended daily intake (RNI) for protein, and the dietary reference values ?1) The average daily intake of protein in the UK is 88g for men and 64g for women
2) For adults on average:0.6g of protein per kilogram bodyweight per day is estimated.
3) The Reference Nutrient Intake (RNI) is set at 0.75g of protein per kilogram bodyweight per day in adults.
21How much energy can Protein give and on average how much ?1 )1 gram provides 17 kJ (4 kcal).
2) protein provides around 16% of energy in the average British diet.
22How are amino groups of an amino acid to another molecule ?1) process called transamination. In this way the human body is able to make some amino acids for itself = non-essential or dispensable amino acids.
23name the 9 Essential (diet) Amino Acids?Leucine Isoleucine
Valine Threonine
Methionine Phenylalanine
Tryptophan Lysine.
Histidine
24How does Water move passively across cell membranes to equalise solute concentration on either side of the membrane?1) Water moves from an area of LOW solute to HIGH area of Osmalarity
25Describe the daily fluid balance (fluid loss fluid intake)Fluid Loss
Respiration 200 ml
Skin 600 ml
Faeces 100 ml
Urine 1300 ml
Total 2200 ml
•
Fluid Intake
Drink 1200 ml
Food 700 ml
Metabolic 300 ml
Total 2200 ml
26Describe how heat removal works in the body?For every L of O2 consumed during
exercise ~5 kcal is produced but only
1 kcal is used for mechanical work – the
rest is heat.
•Increases in core temperature:
–Increase blood flow to the skin
–Initiate sweating
27What are the 2 ways body controls water content and osmolality?1) Osmoreceptors that sense osmolarity of blood control release of Antidiuretic Hormone (ADH).
•
2) Blood volume and pressure controlled by Renin-angiotensin-aldosterone system (RAAS).
28Control of Plasma Osmolality (mol\kg) or ADH $Control of Plasma Osmolality (mol\kg) or ADH$
29Control of Plasma Osmolality (mol\kg) or ADH what are the 4 triggers? $Control of Plasma Osmolality (mol\kg) or ADH what are the 4 triggers?$
30What is an effective hydration strategy ?1) balanced diet + adequate fluid prior to achieve eudration
2) slowly drink around 5 - 7 ml.kg/bw at least 4 hours prior, if urine dark drink more (3 - 5)
3) Consume sodium (20-30 meq.l) or a small salty snack to retain water.
31Describe RAAS.
32What are the 3 models of body composition?1 ) Whole body 2 compartment model:
– Fat mass
– Fat-free mass
2) Chemical 4 compartment model
– Fat
– Water
–Protein
– Mineral
3) Anatomic 4 compartment model
– Adipose
4) Non-skeletal muscle soft tissue
– Skeletal muscle
– Bone
33How do you calculate BMI ?BMI = Wt (kg) / Ht2 (m)
Underweight = <18.5 Ideal = 18.5-24.9 Overweight = 25-29.9 Obesity = ≥ 30
34What is the SIRI EQUATION?BF% = (495/Db) - 450
35Whats the differences between gender doing skin fold caliper test ?male athletes (Σ7 skinfolds: all 6 upper body plus thigh)
•Women athletes (Σ4 skinfolds: tri, suprailiac, abdomen and thigh)
36why is Waist:Hip Ratio effective ?1) WHR is an effective way to examine regional fat distribution and Type 2 diabetes and CV disease risk.
2) Central body fat distribution associates with higher cholesterol, triglyceride, BP and left ventricular wall thickness, and lower HDL.
37Underwater Weighing (Hydrodensitometry) equation?1) Body Density (Db) = BM (g)
((BM – BM in water)/water density)– RV – 0.1)
2) Apply Siri equation (based on assumptions about density of fat: 0.9 g•cc-1 and muscle: 1.10 g•cc-1 to determine BF%):
BF% = (495/Db) - 450
38what are the Sources of error in underwater weighing?1) Residual lung volume - uses adult equations
2) Intestinal gas
3) Water density / temperature of water
4) Variability in density of lean tissue and bone mineral
- African Americans: Higher
- Children and elderly: Lower
Using the Siri equation:
BF% underestimated in African Americans
BF% overestimated in children and elderly.
39what are Bioelectric Impedence based on and what are the errors ?Based on resistance to current flow
–Lean tissue has more water - less resistance
–Fat tissue has less water - more resistance
Sources of error
–Hydration status (hyperydration – under estimate %BF)
–Temp. (higher skin temp – underestimate of %BF)

40What is the FFM for a 75.1 kg person with 23.6% body fat?FM = BM x BF%(in decimal form)
FFM = BM - FM
sooo...
fm = 17.7236
ffm = 57.3764
41how can you figure out Goal body weight = FFM?1.0 - desired body fat % in decimal form
e.g. an 80 kg man with a 20% body fat wants to know what weight he should be to attain a body fat % of 10%.
FM = 80 x 0.2 = 16 kg
FFM = 80 – 16 = 64 kg
Goal body weight = 64 kg/(1-0.1) = 71.1 kg
42What are the roles of Body fat?1 g has 9 kcal of energy
–How much energy does a typical man have in stored fat?
–70 kg and 10% BF = 7 kg fat,
–7000 g x 9 cal = 63,000 kcal).
Protection of vital organs.
Insulation from cold.
Produces hormones.
Carries fat soluble vitamins.
43what are the Principles of Weight Control ?1) If intake exceeds output by 100 kcal every day = yearly gain of 10.3 lb (4.7 kg).
2)Very low calorie diets (<1000 kcal/day) sometimes recommended for obese people who would lose ~20 kg (44 lb) in 12 weeks.
Prudent weight loss approach is to reduce energy intake by 500-1000 kcal below daily energy expenditure (weight loss of 1-2 lb/wk).

44What is Set point theory ?Control mechanism in hypothalamus keeping body weight and/or body fat at preset value (+/- 10%).
Adjustments to low body weight: lowering of resting metabolism (up to 45%), unable to control urge to eat, leads to weight loss plateau.
Regular exercise increases FFM raising resting metabolic rate.
45What are Macronutrients?are those nutrients that together provide the vast majority of metabolic energy to an organism:
CARBOHYDRATES
FATS
PROTEINS
46What is Bertrends Rule?is the decreased level increase with intake towards optimal platau , beyond which an increase of regulatory mechanisms become toxic.
although
assumtions have been made that berts rule does not apply to caloric macronutrients, because, all 3 can be converted to usable energy first phase, benefit increase with gain applies but 2nd phase does not.
in recent years rule has become more general.
47What is the element for CHO and how is it formedElements CH2O
Mono-, di-, oligo-, poly- saccharides
Monosaccharide : GLUCOSE
48describe Disaccharide: sucroseOne bridge chain
49describe Oligosaccharide: amyloseMore than 2 bridge chain.
50What is the role for CHO? and what is the RDA for CHO?The primary role of carbohydrates (sugars and starches) is to provide energy to the cells of the body, particularly the brain that is carbohydrate dependent.
RDA for carbohydrate is 130 g/day for adults and children
Pregnant and lactating women have higher RDAs set at 175 and 210 g/day, respectively.
51What is fibre, and what is its RDA ?Dietary Fibre - non-digestible carbohydrates and lignins that
are intrinsic and intact in plants.
Fibre
38g/day for men
25 g/day for women
52What is RDA for Protein ?RDA for adults = 0.8 g/kg body weight/day
Pregnant and lactating women have higher needs due to tissue deposition and milk production - 1.1 g/kg body weight/day or an additional 25 g/day.
53what are the Antioxidant Vitamins and what do they do?A
C
E
Exogenous
Mop up free radicals
54What are the fat soluble vitamins ?A (vision)
D (Ca2+ uptake)
E (immuno-regulatory)
K (blood clotting)
55Give information about mineralsInorganic
Ionic form in solution
Structural, e.g. Ca2+ in bone
Muscular contraction - Ca2+
Osmotic pressure/BP - Na+
56What are the BULK MINERALS?In Human nutrition, the dietary bulk mineral elements (RDA > 200 mg/day) are (in alphabetical order):
Calcium
Magnesium
Phosphorus
Potassium
Sodium
Sulphur
57What are the trace minerals ?The most important trace mineral elements (RDA < 200 mg/day) are (again, in alphabetical order):
Chromium
Cobalt
Copper
Fluorine
Iodine
Iron
Manganese
Molybdenum
Selenium
Zinc
58Give information about waterTemperature control - sweating
Hydro-cushioning – Cerebro Spinal Fluid
Excretion – removal of metabolic waste by kidneys
59What does energy represent?Energy represents “The capacity to do work”
•The energy in food is stored in the chemical bonds of various molecules.
•Breaking these chemical bonds releases the energy.
60what is equation for Metabolic Rate?METABOLIC RATE = ENERGY EXPENDITURE PER UNIT TIME
•kcals/hour
61What is energy Balance?Energy In = Energy Out Stable Weight
Energy In < Energy Out Weight Loss
Energy In > Energy Out Weight Gain
62Where does energy come from?Each of these nutrients provides different amounts of energy:
1g CHO = 4kcals
1g FAT = 9kcals
1g PRO = 4kcals
1g ALC = 7kcals
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A meal containing:
• 100g CHO = 400kcals
• 20g FAT = 180kcals
• 20g PRO = 80kcals
• Total = 660kcals
63Describe Hydrolysis of ATP releases energy.ATP ---> ATPase ---> ADP + Pi + H+
64Describe PCr energy release?PCr + ADP + H+ --> Creatine Kinase --> ATP + Cr
PCr stores are used in ATP resynthesis.
•Capacity is 3-4 times greater than ATP alone (~10-12secs)
65How much ATP can we generate from food?•Carbohydrate (4 kcal.g)
•Muscle (300-400g) & Liver Glycogen (100g) + Plasma [Glucose] (3g)
•Fat (9 kcal.g)
•Adipose tissue (12kg), IMTG (300g), Plasma [TG & FFA] (4.5g)
•Protein (4 kcal.g)
•No stores – all structural or functional
66Rate of energy we use ?Maximal rate of ATP resynthesis:
•PCr system = 2.25 mmol ATP.kg ww.s-1.
•Glycogen = 0.7 mmol ATP.kg ww.s-1.
•Fat = 0.25 mmol ATP.kg ww.s-1.
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67How can we measure how much energy you need?The ‘Gold Standard’ way is to do Direct Calorimetry.
68How does Direct Calorimetry work ?•This involves getting a person to live or do exercise in an airtight chamber.
•There are coils in the ceiling of the chamber that contain water circulating at a specific temperature.
•The person can breathe through a small tube in the side of the chamber.
•As the person exercises or lives, they give off heat which causes the temperature of the water in the coils to rise.
•The higher the rise in temperature of the water, the more calories the person is producing.
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69What is Indirect Calorimetry?Another method is Indirect Calorimetry.
•In this, the athlete’s oxygen consumption is measured whilst they exercise.
•All the reactions in the body require oxygen and so by calculating how much oxygen a person is consuming, we can work out how much energy they are using.
•1 litre of O2 consumed approximately equates to 4.82 kcal.
•If the RER is measured (respiratory exchange ratio) we can be even more accurate.
70what is An ergogenic aid defined as…improves physiological variables associated with exercise performance or removes subjective restraints
71How does Caffeine help?↑ Improved mental function: concentration, alertness, reaction time
↑ Diuresis
↑ Incidence of cardiac arrhythmias, headaches, insomnia
Stimulant to CNS
↑ lipolysis (fat metabolism)
Effect on heart and skeletal muscle
72Effects of Caffeine on Performance?•Prolonged endurance events (~2 hrs)
–Intensities ~ 70% VO2 peak
•Shorter endurance events (2 - 30 min) in running, cycling, swimming and rowing
–Intensities ~ 90 -100 % VO2 peak
•Repeated intermittent high intensity exercise
73What is the timing window for Caffeine?4 hours from the time you consume
74What is the appropriate dosage for caffeine?Optimal at approximately 3-5mg.kg-1
•75kg = 225-375mg
•Consumption of 5-13mg.kg-1 offers no additional advantage and risks side effects
75What are the effect of creatine on the performance ?↑ Muscle Cr & PCr concentration =
–↑ rate of ATP resynthesis
–Delayed onset of muscular fatigue
–Facilitated recovery
76What are the Adverse effects of Creatine ?•Increased body mass
–Protein synthesis?
–Water retention
•Muscle cramping, spasm, strains
•Gastrointestinal distress
•Kidney dysfunction
77How does Bicarbonate increase performance?•Sodium Bicarbonate (NaHCO3)
•Alkalizing agent
•Ingestion of sodium bicarbonate increases levels of bicarbonate (HCO3-) in the blood
•= ↑ Buffer capacity
78What are the effect of Bicarbonate ?Speed-endurance events lasting between 1 – 7 minute (Intensities ~ 90 – 125% peak maximal oxygen uptake)
79What is the Bicarbonate dosage & timing?Short term ingestion
•0.2 - 0.4g per kg body mass with 400–600 mL of water, 1-2 hrs pre-exercise
–For a 68kg athlete this translates to a dose of 5 teaspoons (21g) of bicarbonate of soda
•But acute loading associated with gastrointestinal upset
Long term ingestion
•3–5 days of 0.5g per kg body mass (split into 3 doses).
•Performance enhancements remain for 2 days following the cessation of chronic bicarbonate supplementation
80Why Beetroot juice?Contains nitrates
•Nitrates supplementation:
↓ the oxygen cost of moderate intensity exercise (improves exercise efficiency) by ↓ the total ATP cost of muscle force production
Improve the tolerance of high-intensity exercise (~6min
81what are Beetroot / Nitrate dosage & timing?Acute ingestion
•500ml consumed 2.5 hr before completion of a 4- and 16.1-km time trial – practical?
Chronic ingestion
•6 days of 140ml of concentrated nitrate-rich beetroot juice
82Is combined intake even better ?Sodium bicarbonate + Caffeine
No additional benefit to 3km cycling TT (Kilding et al 2012), 2000m rowing performance (Carr et al 2011)
Improved repeated 200m freestyle performance (Pruscino et al 2008)
•Creatine + Caffeine
Improved intermittent high-intensity sprint (6 x 10s) performance (Lee et al 2011)
•Creatine + sodium bicarbonate
Improved intermittent high-intensity sprint (6 x 10s) performance (Barber et al 2013)
83What kind of event should each supplement be used for ?Caffeine - Short and long duration events
Creatine - Intermittent high-intensity exercise. - Strength/weight training
Sodium Bicarbonate - Speed-endurance events
Beetroot juice (nitrate) - High-intensity events
84What are simple Lipids?Fatty acids
Triacylglycerols (triglycerides)
Waxes
Sterol esters
Nonsterol esters
85What are the types of Fatty acids ?Saturated fatty acids (SFA)
Monounsaturated Fatty acids (MUFA)
Polyunsaturated fatty acids (PUFA)
86List the 3 types of Essential fatty acidsLinolenic acid (Omega 3)
Linoleic acid (Omega 6)
Arachidonic acid (produced from linoleic)
87list the types of Compound lipids?Phospholipids
Phosphatidic acids
Plasmologens
Sphingomyelins
Glycolipids
88What is the Functions of lipids?They provide energy reserves, predominantly in the form of triacylglycerols
Insulation from thermal stress and cold
They serve as structural components of biological membranes
Provide the raw material for hormone production
89Lipids are a source of energy how much ?9 kcal per gram low relative weight
147 molecules of ATP per molecule of fat
Oxygen hungry
90What are the different types of Metabolism of Lipids?Lipoproteins
Chylomicrons
Very low density lipoproteins (VLDL)
Low density lipoproteins (LDL)
High density lipoproteins (HDL)
91What are the types of Fat fuels ?1)Long chain Triacylglycerols
Only recommended for endurance events more than 4 hours
2)Medium chain triacylglycerols
More rapid digestion than LCTs
Do not require re-synthesis to TAG and chylomicron transportation
Can enter the liver as rapidly as glucose
92describe the Endogenous lipid transport and metabolism
93Describe the Exogenous lipid transport and metabolism
94How does Adipose Tissue fat Help?Breakdown of triacylglycerol (TAG) to free fatty acids (FFAs) and glycerol
Mobilisation and transport of FFA within fat cell
Transport of FFAs out of fat cell into blood
Transport of FFAs in blood
Transport of FFAs into muscle cell
Transport of FFAs to muscle mitochondria
95BLOOD LIPIDS (how does tag release ffa?)by the action of lipoprotein lipase
FFAs available for transport to muscle cells for energy
96What are the limitations to fat oxidation by muscle cells ?Reduce capacity to convert fatty acids to ATP
CHO ingestion prior to exercise results in elevated plasma insulin concentration – reduces lipolysis
Increase in circulating catecholamines
97What are the links between lipids and health ?High fat diets linked to CHD and cancers
Obesity linked to development of diabetes
Hypercholesterolaemia
Role of trans fatty acids
98What are the effect of a Low fat diets and impact on health?Reduced fat intake and immunosuppression
Insulin and the role of fatty acid storage
Fatty acid oxidation and storage
Fat intake and satiety