GKIN 100 1st Edition Lecture 5Outline of Last Lecture I. Words of CautionII. BiomarkerIII. Locus of controla. Internalb. ExternalIV. Changing BehaviorV. Tools for ChangeVI. Theoretical Model of Behavioral ChangeOutline of Current Lecture II. MacronutrientrsIII. Food digestionIV. CarbsV. FatsVI. ProteinsVII. VitaminsVIII. MineralsIX. AntioxidantsX. WaterCurrent LectureNutrition - taking in and utilization of nutrients (substrates)1. Consumption2. Metabolism3. UtilizationMacronutrients These are used differently in the metabolism:Carbs - 4 CAL per 1 gProtein - 4 CAL per 1 gThese 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.Algohol - 7 CAL per 1 gFats - 9 CAL per 1 gFood Digestion1. Food is broken down in the stomach via acids in the stomach2. Food is absorbed then through the samll intenstines. Macro Intake for these foods should be 1-30% protein, 45-65% carbs, and 20-35% unsaturated fats (only 10% satruatedfats.Carbs ● Broken into glucose● Via the anaerobic metabolism● used during brief sustained bouts of moderate to high intensity activity (e.g. moderate duration running, strength training)● these are an exhaustible resourceLow Carb DIet - a low carb diet increases insulin levels which leads to an uptake in burning fat. This is not always a good idea since carbs are necessary for brain, liver, and muscle function. Youalso run the risk of hypoglycemia ketoacidosis. Refined Carbs V. Whole Grains (unrefined)Whole grains take longer to digest and therefore enter the bloodstream more slowly.REfined carbs lead to sharp spikes in glucose levels. Glycemic Index: a high GI can cause quick and dramatic rise in blood sugar. Unrefined have LOWGI.Fats: are stored as triglycerides which are then broken into Free Fatty acids. ● Unsaturated fats are GOOD, can be mono and poly, such as Omega 3, 6, and are less dense. ● saturated fats are BAD, or really just not AS good as unsaturated fats. ● and trans fats are REALLY BAD. These solidify liquids in an unnatural process called hydrogenation which elevates LDL and elevates the risk of heart disease. This makes the fats packed closer together.Protein - a compound of carbon, hydrogen, and nitrogen. A Complete protein is made up of the 9 essential amino acids. Incomplete has most but not all of the 9 essentials, such as nuts.Complementary proteins you must mix two of them together to add up to a complete protein (this would be like yogurt, legumes, cottage cheese, 2 tbsp of peanut butter. You should generally get .8 grams per kg of body fat and 30 g/mealProtein supplementation should be evenly distributed, you should get 20-30 g per meal of protein. Vitamins: organic fat soluble vs. water soluble. Fruit, vegetables grains all naturally produce vitamins.Minerals: inorganic, and there are 17 essential minerals. Major minerals mean you need a lot (more than 100 mg), and trace minerals you only need a small amount.Water: Your body is 60% water. Water is used to absorb food, and support chemical processes. Antioxidants: protect you from free radicals that damage your body, and also prevent disease. Water and macro nutrients are the most important focuses for