NSD 225 1st Edition Exam 2 Study Guide Lectures 8 12 TEST QUESTIONS I Functions of vitamins a How many calories II Proteins a Amino acids b Food sources c Protein calorie malnutrition disease i Why do young children get it d Do people in US get enough protein III Athletes sports a Carb loading b What s best for pre game meal c What s the worst thing you can do to an athlete or anybody d What happens to athletes that are involved in an event before a game IV Nutritional status a Best method for all age groups V Basal metabolism VI How many calories do you use studying for this test VII For the average person what is the greatest number of calories or the greatest portion of their calories come from what VIII Best method of finding body fat BMI easiest Proteins complex high molecular weight substance Contain carbon hydrogen oxygen nitrogen Needed for growth and repair of tissue in the body Iron is present in hemoglobin in red blood cells Amino acids are the building blocks of proteins Thyrosine is an amino acid Protein containing foods casein in milk These notes represent a detailed interpretation of the professor s lecture GradeBuddy is best used as a supplement to your own notes not as a substitute ESSENTIAL AA indispensable to human nutrition which cannot be synthesized in the body or cannot be made in sufficient quantity 9 essential aa MTTVPHILL a is either essential or not 11 non essential Complete proteins foods that contain all essential amino acids in correct amounts and proportions high biological value foods builds muscle Incomplete proteins foods whose aa content is such that it is incapable of maintaining life supporting life Digestion stomach enzymes in small intestine breaks proteins down breaks down into single amino acids The end product of protein metabolism is urea FUNCTIONS OF PROTEINS 1 Build new tissue in growing children pregnancy athletic training injury 2 Upkeep of tissue already built replacement of regular hair skin nails 3 Regulates internal water and acid base balance 4 Milk formation for when mothers breastfeed 5 Proteins are burned for energy if there is not enough carbs or fat 6 Precursor for enzymes antibodies and some hormones Athletes need twice as much protein When heat or an acid is added to a protein they cannot function denaturation RDA 8g kg of body weight per day Factors affecting protein 1 Caloric intake 2 Pregnancy 3 Lactation 4 Menstruation 5 Exercise 6 Age 7 Disease injury No storage for protein mobilized from liver and muscle Protein in the body is not inert protein in live is resynthesized every 7 days NITROGEN EQUILIBRIUM amount of N excreted equals amount eaten To be in this equilibrium all essential aa must be present in amounts must have enough nitrogen and calories for energy Positive nitrogen balance more N is being eaten than excreted Negative nitrogen balance more N is being excreted than taken in If food is high in protein it is 11 30 protein Meat fish poultry milk are excellent sources COMPLEMENTARY PROTEINS when aa composition complement each other so the missing essential aa are still supplied beans rice Alternate proteins sources seafood animals adding lysine to grain Phenylketonuria inherited inborn error of metabolism must tell child what they can and cannot eat use milk substance lofenalac Pcm is protein deficiency hair loses color scaly skin slow growth Lack of potassium is a huge problem Exercise builds muscle excess protein DOES NOT Single aa do not occur in food may cause probs Enzymes are proteins are digested as small bits of protein Soy has the same cals as skim milk but much less protein Soymilk is fortified with vitamins Soy 10 mg calcium reg 300 mg calcium ESSENTIAL AA histadine isoleucine lysine metholonine pheylalanine thereonine tryptophan valine CEREAL is low in lysine KWASHLORKOR is caused by protein deficiency DRIED BEANS PEAS ARE LEGUMES Sports Nutrition Athletes cannot be lumped together when discussing nutrition Athletes have more muscles and expend more energy Carb loading is an attempt to increase the amount of carbs stored as glycogen in the body the more stored the better Able to work 2 3 times longer when on high carb diet rather than fat Athletes w intense training may need 70 diet Marathon running fed carbs along the way Carbs help go longer not faster Eating simple sugars 30 60 mins before exercise decreases time we work More an athlete weighs more protein is needed 2 4g of protesin is lost during heavy sweat workout Need to stay in nitrogen balance Supplements are harmful lead to dehydration weight gain inadequate carb intake In moderate work energy comes from free fatty acids In prolonged exercise fat may supply 80 total energy Nutritionist worry about the high fat diet when athletes stop training Excess vitamins are hazardous vitamin supplements have no influence Megadoses of vitamin B 6 can cause neuromuscular damage Vitamin E is the most abused vitamin doesn t improve performance Athletes need iron to carry oxygen as part of hemoglobin and to form myoglobin in muscle Iron deficient cells lead to fatigue weakness poor performance Adequate iron if you consume 3 oz of animal protein a day After strenuous exercise may bleed in gut and lose iron Iron in beef is best absorbed iron in veggies and egg yolks is less absorbed Beef contains more iron than poultry or fish Vitamin c enhances iron absorption while tea coffee decreases it Milk is easiest way to furnish calcium 4 glasses of milk High phosphorus intake decreases calcium availability Zinc is most important for growth and healing injuries Beef and oysters have a lot of zinc Zinc is lost when you sweat Dehydration is dangerous 4 5 loss of body water will cause sharp decline in capability for hard work Marathon runners may lose 8 13 lbs of water during a race Sodium losses in sweat should not be replaced until water is Good sources of potassium potatoes bananas oranges Can live about 3 days without water Supplements do not work Caffeine does not improve performance Glandulars come from tissues from cows pigs sheep untrue that it helps Creatine is a naturally occurring substance in meat fish and animal products body makes it in live pancreas and kidney from arginine glycine and methionine Once limit of creatine is used its filtered through the kidney as waste Creatine supplementation increases body weight and will not increase muscle mass greater than natural limit Stress causes athletes to have slow digestion Moderate size meal should be