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Definition
Meat (1 oz)...7gms Bread (1 slice) ...3gms vegetables.... 3gms (1/2 cup cooked veggies)....2 gms Fruit and Fat... 0gms Milk (1 cup) ...8 gms 1/2 cup legumes....7 g protein |
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the only source of nitrogen |
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building blocks for protein. Amino group contains the nitrogen 20 amino acids == countless proteins |
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cooking gently or moderate to low helps to uncoil protein molecule to increase sufrace area for enzyme action |
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cannot be made by the body there are 9 essential amino acids (20 total) non-essential amino acids made by the body using essential amino acids plus nitrogen |
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contain all 9 eseential amino acids in sufficent quantity to maintain body tissues and promote growth "high biological value" -eggs -meat -milk -soy |
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one of more essential amino acids are missing or in inadequate amounts--will maintain life but no growth -grains -vegetables -legumes (cept soy) -seeds and nuts |
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insoluble: won't dissolve in water -tendons -hair -collagen |
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soluble: dissolve in water-so they can move through blood stream -enzymes -hormones -blood -proteins |
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1. Maintenance and growth aminto acids for body cells (except bile and urine) positive nitrogen balance==growth 2. regulation of body processes, a. Hemoglobin--protein b. plasma proteins--control fluid balance c. antibodies == protein (lowers immunities) d. metabolic regulators: enzymes and hormones e. nutritent transport : HDLs protein makes HDLs soluble otherwise fat goes/says in liver 3. Energy needs a. CHO has "protein sparring" effect b. Energy needs come 1st c. provides 4 cal/g |
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Definition
protein is 16% ntirgoen proteins gms x .16 == nitrogen gms nitrogen in == nitrogen out (balance) nitrogen in > nitrogen out (+ nitrogen balance) needed for growth, and prengancy nitrogen in < nitrogen out (- nitrogen balance) inadequate calories, poor quality protein, illness) |
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.8gms protein/kg body weight # / 2.2 == x .8 0-6 months: 2.2 gm/kg 6months-1yr: 2.0 1-10yr 1.8-1.2 10-15% total calories |
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| All or none theory for protein synthesis |
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Definition
| When an essential amino acid is missing, protein synthesis stops; other amino acids are deaminated (broken down) and the nitrogen is excreted |
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Why? ethical religious healtheir $ enviornmental taste Types Vegan-plant foods only lacto-milk ovo-eggs pesco- + fish pollo- + poultry Vegetarian nutrient concerns vitamin B12-only in animal foods (vegan) calcium iron *spinach* zinc protein (only slight concern in vegans) |
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| Protein combinations to create complete amino acids |
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Definition
legumes (includes peanuts) + grains legumes (peanuts) + hummus/nuts and seeds vegetables + grains vegetables + hummus/nuts and seeds |
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| Protein equivalents for 1 oz |
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Definition
1 egg 1/2-3/4 cup legumes 2 T peanut butter 1/4-1/2 cup nuts and seeds 1 cup milk 1 cup soy milk 4 oz. tofu |
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60-70% CHOs 10-15% protein 20-25% fat 1500 cal-3000 cal fruit 5-9 dairy 3-4 veg 3-5 *grain 7-18 (changes the most) fat 2-6 meat 5 oz. (stays the same) |
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varies for different sports too lean: may not have peak peformance minimum body fat males 7-8% females 10-12 % body weight changes -done during off seasons why? chornic glycogen depletion can compromise peformance to grain weight: increase calories and muscular work 1 Lbm=2000 calories using glucose to fuel activity at rest > 50% fatty acids 50% glucose CHO preferred fuel for muscles |
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major fuel for exercise stored in liver and muscle muscle glycogen-only release for exercise not other glucose needs |
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heart/lungs cannot meet oxygen demands for muscles (fat cannot be used--needs oxygen) muscles are using glycogen stores -oxygen debt building up-deficit partial breakdown of glucose lactic acid-accumulates in blood and tissues -burning muscle pain and fatigue only liver can return lactic acid into glucose -relax muscles at intervals -breathe deeply allows blood to carry LA to liver and supply oxygen high intensity==high glucose use, increased lactic acid and oxygen debt |
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Definition
low to moderate intensity required if oxygen debt occurs--no fat burning submaximal ex-fat cells shrink and empty out fat stores duration--the longer, the greater % energy burned from fat not trained-20-25 minutes start burning fat trained muscles burn fat sooner |
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not a major fuel source for muscles needed for synthesis of muscle tissue can only occur during resting hours is suppressed during exercise |
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| Tissue formation in muscle |
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repetetive exercise signals DNA/RNA to synthesize new tissues-specifically related to type of muscle work done tissue made from available amino acids-few hours after work out |
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7-28gm per day or 1/4 to 1 oz RDA -1 to 1.5 g/kg |
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3% decrease in dehydration, decrease muscle performance rapid weight losss dark, concentrated urine small amounts of urine elevated hearte rate, headaches, dizziness two hours prior to exercise 500 ml approx. 16 oz. Immediately before 4-6 oz During exercise 16-32 oz per hour After exercise 16 oz per pound lost |
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6-8% carbs < 6% will not help > 10% cause cramping Gatorade = 6% and Powerade = 8% How to calculate: divide gms of CHO by ml serving sze Gatorade: 14 CHO/240 ml ==5.8% |
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dont try new foods 3-4 hour before competition high in fluids light and easy to digest CO familiar, well tolerated foods avoid bulky, high fiber foods ex: bread, pasta, potatoes, fruit juice |
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Iron-some females early in training hgb usually harmless due to increase in fluid in blood magnesium-deficency reduces by half the gain in muscles from training sodium, potassium, chloride-lost in sweat trained athletes lose much less than beginners essential, organic substances needed in very tiny amounts to preform metabolic functions -co-enzymes and catalysts food best source -absorption -bioavailability (amount left after digestion etc.) |
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Term
| Primary vs. Seconday defiencies...and special conditions with vitamins/minerals |
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Definition
smoking lose vit. c drinking-thiamin birth control-B6 and B12 cooking in water-lose water soluble nutrients stress-increase needs for B vits. primary-not eating it (decreased intake) secondary-eating it, but something blocking absorption, or increased loss, or something blockign utilization |
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| Chornic effects of excessive vit ingestion |
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Definition
tests; high doses for several months vit A .... 10x RDA ...headache....hair loss and enlarged spleen vit D...4x RDA...hypercademia...calcificaiton of soft tissue and kidney failure vit C....1000mg (RDA 75mg)....dirrahea...bladder and kidney stones, and rebound scurvy niacin...100-300 mg (RDA 14-16mg)....flushing...liver damage B6...2000mg (RDA 180-200mg)...lose sense of balance, numbness in hands and feet.....severe sensory nueropathy, and perioval numbness |
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Definition
beta-carotene (precursor)-plant foods retinol (active)-animal foods-milk, butter, cheese
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| Retinal Equivalents (REs) for vit A |
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Definition
balances out different potency levels of forms not lost in cooking but in wilting |
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Definition
1. vision-rhodopsin-see in the dark nightblindness if deficent 2. growth-bone remodeling (growth failure) 3. epithelial tissues healthy -skin -GIs -respitory tract protect from sickness 4. antioxidants beta-carotene protect against damage to cell-membrane, lipids, proteins, and alterations to DNA |
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unprocessed foods -no toxiciity "functional" foods-fortified foods-can get toxicity |
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| Vitamin C (name and fragility) |
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Definition
ascorbic acid fragile-handle with care can be destroyed by water-highly soluble heat light acids metals |
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Definition
collagen-cartilage and bloodvessel walls-strong and elastic calcium absorption up (some) iron absorption up ( a lot)-reduces to more absorbable form immunity up |
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Definition
use least amount of wter possible cook shortest amount of time "tender crisps" do not cut into tiny pieces storage: in fridge |
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| Inorganic element needed by the body |
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Definition
1. calcium (greatest quantityt in body) 2 1/2 pounds 2. phosphereous -macro minerals micro minerals (less than 5 grams) -iron -magnesium |
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Term
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Definition
1. hemoglobin (70% iron) 2. myoglobin (5%)-muscle hemoglobin 3. in transport (5%) called transferrin 4. storage (20%) -ferratin red blood cells live 120 days and iron is then recycled |
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Term
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heme iron vs non heme iron animal food: absorb 10-30% non heme iron: plants spinach, raisins, whole grains absorb 2-8% rich in vit C absorption rate up or if eat with heme iron, non heme goes up |
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| factors decreasing iron absorption |
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Definition
coffee-polyphonols tea-(not herbal) tennins |
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Definition
1. skeletal frame work and teeth 99% 2. 1% blood and fluids -nerve transmission -muscle contraction workis with magnesium to tense/relax -blood clotting |
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| Absorption of calcium and sources |
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Definition
determined by our bodys need for it about 30-40% acidic gut increases absorption good sources -low-fat milk soy milk moderate sources broccoli and other deep greens 80mg/serving salmon and sardines 120mg serving |
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Term
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Definition
symptoms: weak bones stress fractures stooped posture and loss of height(vertebrae collapse) usually less than 2 inches, sometimes up to 8 dowagers hump abdomen protruding dentures causes being a woman -less bone density -pregnancy -menopause -weight-losss diets amenorrhea-lose bone low calcium diet lack of physical activity msoking alcohol caffeine high protein diet or supplements |
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Term
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Definition
1000 mg women before menopause 1200-1500 after food is best for absorption do not have more than 2000mg from supplements or fortified food can only absorb 600mg at a time take with vitamin D do not take bone meals or dolomites |
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