NSD 225 1st EditionExam # 2 Study Guide Lectures: 8– 12TEST QUESTIONSI. Functions of vitaminsa. How many caloriesII. Proteinsa. Amino acidsb. Food sources c. Protein calorie malnutrition diseasei. Why do young children get it?d. Do people in US get enough protein III. Athletes sportsa. 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 gameIV. Nutritional statusa. Best method, for all age groupsV. Basal metabolism VI. How many calories do you use studying for this testVII. For the average person what is the greatest number of calories or the greatest portion of their calories come from whatVIII. Best method of finding body fat? BMI- easiestProteins- 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- ½ 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 LEGUMESSports 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, ½ 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