1
Q
What are the acceptable macronutrient ranges (AMDR)
A
- CHO - 45-65%
- Lipids - 20-35%
- protein - 10-35%
1
Q
In terms of carbohydrates, what are the three monosaccharides?
A
- monosaccharides have one sugar molecule
- examples of monosaccharides are glucose, fructose and galactose
1
Q
What are the three main macronutrients and their general functions
A
- CHOs, lipids and proteins
- functions: provide energy, maintain structure and provide functional integrity
2
Q
During intense training, how much % of total caloric intace should CHO be
A
- 70%
3
Q
what are the 2 other names for glucose
A
- blood sugar and dextrose
4
Q
what is the most critical function of glucose, especially for the central nervous system?
A
- It is used directly by the cell for energy
- It is the primary fuel source for the CNS
5
Q
How is glucose stored?
A
- stored as glycogen in muscle and liver
- converted to fat and stored for energy
6
Q
What are the 2 other names of fructose?
A
- levulose and fruit sugar
7
Q
What does the liver do to fructose once it’s absorbed into the body?
A
- The liver converts fructose to glucose
8
Q
What does the body do to galactose once its absorbed?
A
- The body converts galactose to glucose for energy metabolism
9
Q
What two monosaccharides combine to form sucrose?
A
- sucrose = glucose + fructose
10
Q
What two monosaccharides combine to form lactose?
A
lactose = glucose + galactose
11
Q
What two monosaccharides combine to form maltose?
A
maltose = glucose + glucose
12
Q
What monosaccharide did the lecture say was a principal component of every disaccharide?
A
glucose
13
Q
Into what two categories are polysaccharides classified?
A
plant and animal
14
Q
what’s the name of the bond that links monosaccharides together to form polysaccharides?
A
- glycosidic bonds
15
Q
What are 2 examples of plant polysaccharides
A
starch and fibre
16
Q
Starch is commonly referred to as what type of carbohydrate?
A
- complex carbohydrates
17
Q
What are the three properties used to group fiber?
A
- solubiltity, viscosity, fermentability
18
Q
what are the different starches
A
- amylose and amylopectin
19
Q
what is the key structural difference between those two starches
A
- amylose has straigh chains or glucose while amylopectin is branched
20
Q
which of those two types of starch has a higher digestibility, and why?
A
amylopectin
21
Q
How does the branched structure of amylopectin lead to its higher digestibility?
A
- because amylopectin has a larger surface area for digestive enzymes
22
Q
what are the two main types of fiber based on their solubility?
A
- water-soluble gums and pectin (to lower cholesterol)
- water insoluble cellulose, hemicellulose and lignin
23
A possible mechanism by which dietary fiber lowers blood cholesterol
dietary fibers delay gastric emptying which flatten the glucose curve, decreases insulin secretion and stimulates HMG-CoA reducing blood cholesterol
24
What is the key effect that dietary soluble fiber has on blood glucose levels?
- it decreases blood glucose
- by forming a gel in the stomach, it delays gastric emptiying which leads to more uniform levels of CHO to small intesting causing a flattened blood glucose curve and inturn decreasing insulin surge
25
Besides helping to lower cholesterol, what are three possible mechanisms by which fiber helps with gastrointestinal (GI) function?
- exerts a scraping mechanism on the walls of the GI to help elimate undigested foods in the GI
- binds or dilutes harmful chemical
- shortens trnasit time for food to pass through digestive track
26
What is the primary function of glycogen and where is it stored in the body?
- glycogen serves as a storage supply for glucose and provides a rapid supply when needed
- it is stored in muscles and liver
27
What are the two processes for synthesizing and breaking down glycogen, and which one provides a rapid extra muscular glucose supply?
- to synthesize the process is called glycogenesis
- To break down the process is called glycogenolysis; it provides a rapid extra-muscular glucose supply
28
What is the Glycemic Index (GI), and how is it measured?
- GI indicates how CHO-containing foods affect blood glucose levels
- it is measured by the % area under blood glucose response curve after 50g glucose ingestion
29
What is the key difference between how a low GI food and a high GI food affect your blood glucose levels?
- low GI results in a slow rise in blood glucose and fall over a period of time
- High GI results are digested quickly, causing your blood glucose levels to spike and then crash
30
Why doesn't a high GI rating necessarily indicate poor nutritional quality?
- because some foods like carrots, brown rice and corn have high GI but are rich in protective micronutrients, phytochemicals and dietary fiber
31
What is the definition of hypoglycemia, and what specific blood glucose concentration defines it?
- it is low concentration of glucose
- 5.5 mM
32
What are some of the immediate symptoms of hypoglycemia
- weakness
- hunger
- dizziness
33
What is a major consequence of prolonged and profound hypoglycemia?
- loss of consciousness
- irreversible brain damage
34
What are the three main classifications of lipids?
- simple lipids
- compound lipids
- derived lipids
35
What is the key difference between simple lipids and compound lipids?
- Simple lipids are mostly triglycerides that are the major storage form of fat in adipose tissue, while compound lipids are triglyceride molecules combined with other chemicals
36
what type of lipid contain hydrocarbon rings
- derived lipids
37
Give an example for the 3 types of lipids
- simple lipids: tryglycerides
- compound lipids: chylomicrons
- derived lipids: oleic acid
38
What is the key difference in the chemical bonds between saturated and unsaturated fatty acids?
- saturated FAs contain one single covalent bonds
- unsaturated FAs contain one or more double bonds
39
What is the effect of these different bonds on the physical arrangement of the fatty acid chains?
- With no double bonds, the fatty acid chains fit closer together, while when double bonds are present, they do not fit closer together
40
What is the definition of an essential fatty acid?
- it is a fatty acid the body can't synthesize
41
Can you name an example of an omega-3 fatty acid, an omega-6 fatty acid and omega 9 fatty acid?
- omega-3: alpha-linolenic acid
- omega 6: linoleic acid
- omega 9: oleic acid
42
What effect do fish oils have on myocardial tissue?
- they have an antiarythmatic effect on myocardial tisse
43
What two molecules combine to form a triacylglycerol?
- 3 fatty acids and a glycerol molecule
44
what type of chemical reaction is involved in forming a triacylglycerol?
dehydration synthesis
45
What is the major storage form of fat in adipose cells?
- The major storage form of fat is triglycerides
46
What is a compound lipid, and can you name the three examples given on the slide?
- they are triglycerides combined with other chemicals
- phospholipids, glycolipids and lipoproteins
47
What is the primary function of High-density lipoprotein (HDL)?
- it is involved in reverse transport of cholestrol to the liver
48
Which lipoprotein contains the highest percentage of cholesterol, and what does it transport?
- low density lipoprotein (LDL)
- it transports cholestrol to arterial tissue
49
Which lipoprotein contains the highest percentage of lipids, and what does it transport?
- very low density lipoprotein (VLDL)
- it transports TGs to muscle and adipose tissue
50
what are chylomicrons
- they are emulsified lipid droplets in blood and lymph
51
What is the primary function of Chylomicrons?
they carry lipids from small intestine to liver
52
What is the role of VLDL & LDL
VLDL and LDL transport triacylglycerols (TGs) to muscle and adipose tissue
53
What is the basic building block of a protein?
amino acids
54
What are the three main components that make up the structure of an amino acid?
- amine group (NH2)
- acid group (COOH)
- side chain
55
What is the name of the bond that links amino acids together to form proteins?
peptide bonds
56
What is the key difference between essential and conditionally essential amino acids?
- essential: the body cannot synthesize on its own must obtain from food
- conditionally: body can't synthesize conditionally essential amino acids in sufficient amounts during certain physiological periods of growth, such as pregnancy, adolescent growth, or recovery from trauma.
57
What are the roles of protein
- incorporate nitrogen in ribonucleic acid (RNA) and deoxyribonucleic acid (DNA)
- form coenzymes such as NAD and FAD
- form hemoglobin, myoglobin and hormones such as epinephrine and norepinephrine
- Amino acid (alanine) provides a carbohydrate fuel source via gluconeogenesis during prolonged exercise
58
What is the purpose of the transamination reaction?
- to produce intramusclar synthesis of amino acids from non protein sources
59
What two molecules combine to form the new amino acid alanine?
- glutamate donates its amine group to pyruvate to give rise to alanine
60
What is the key enzyme that facilitates transamination?
- alanine or glutamine transaminase
61
What is the main purpose of the glucose-alanine cycle?
- to provide glucose to the working muscle during prolonged exercise
- The cycle amounts for 10-15% of total exercise energy requirement
62
what molecule is transported from the muscle to the liver in the glucose alanine cycle?
alanine where it is converted into glucose
63
Once alanine arrives in the liver, what is it converted into before being used to create new glucose
it is converted into pyruvate
64
What percent of the liver's total glucose release accounts for alanine-derived glucose?
- 45%
65
What are micronutrients, and what is their primary function in relation to macronutrients?
- micronutrients include vitamins and minerals
- they facilliate energy transfer from the 3 macronutrients
66
What is one vitamin that plays a role in bone health, and what is one mineral that functions in macronutrient catabolism?
- bone health: vitamin A, D, C
- catabolism: calcium
67
What does the acronym DRI stand for, and what is its purpose?
- dietary reference intakes
- it is a comprehensive approach to nutrional recommendation for individuals
68
What are the two main classifications of vitamins, and what vitamins are in each group?
1. fat soluble vitamins
- Vitamin A,D,E,K
2. water soluble vitamins
- Vitamin C and B-complex
69
Can you name three of the B-complex vitamins and their corresponding vitamin number?
Riboflavin (B2), niacin (B3), and folic acid (B9)
70
What are two key characteristics of fat-soluble vitamins?
- they are dissolved and stored in the body's fatty tissues
- They are not excreted easily
71
For Vitamin A, what is one major bodily function and a consequence of its deficiency?
- It is a constituent of rhodopsin
- blindness
72
Which fat-soluble vitamin is important for blood clotting?
vitamin k
73
For Vitamin D, what is its primary bodily function and a consequence of its deficiency in adults?
- promotes growth and bone mineralization
- Deficiency can cause rickets in children and osteamalacia in adults
74
What is the primary bodily function of Vitamin E, and what is a consequence of its deficiency?
- functions as an anti-oxidant
- a consequence of its deficiency can be anemia
75
What vitamin deficiency leads to the disease Scurvy, and what is a possible consequence of excess intake of that vitamin?
- vitamin C
- relatively non-toxic, possibility of kidney stones
76
What vitamin deficiency is related to the disease Pellagra?
Vitamin B3 - niacin
77
What vitamin deficiency leads to the disease Pernicious anemia?
- Vitamin B12 (folic acid)
78
What vitamin deficiency is related to the disease Beriberi?
- Vitamin B1 (thiamine)
79
What vitamin deficiency is related to reddened lips and cracks at the mouth corner?
- B2 (riboflavin)
80
How many minerals are essential to life, and what are the two main classifications based on the required daily intake?
- There are 22 essential minerals
- They are classified as major minerals (over 100 mg daily) and minor (less than 100 mg daily)
81
What are two minerals identified as nutritional ergogenic aids
phosphorus and chronium
82
What is osteoporosis, and how is it defined in terms of bone density?
- it is the loss of bone, with a density of 2.5 standard deviations below the average age and sex
83
What is oseteopenia?
- It is a midway condition where bones weaken with increased risk of fracture
84
What are the three interrelated components that make up the Female Triad?
- menstrual dysfunction
- low energy availability
- impaired bone health
85
What condition does the Female Triad usually begin with, and what two other conditions does it lead to?
- It usually begins with disordered eating
- then leads to amenorrhea
and then osteoperosis
86
Lists several traits that may be associated with the triad
- women who intensely cut calories below energy requirements
- women who train intensively
- depression
- being a perfectionist
87
The total daily intake and output are shown as being balanced at
2500ml/day
BPK 312
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