HUN 1201 STUDGY GUIDE Chpt 14 7 5 8 9 Chapter 14 Nutrition and Physical Activity Keys to Good Health Fuel for physical activity ATP Creatine phosphate CP Glucose Pyruvate Glucose metabolism Triglycerides ATP CP Glucose Pyruvate Cori cycle Glucose metabolism Anaerobic Aerobic Triglycerides Adenosine triphosphate ATP the energy carrying molecule in the body ATP must be generated continuously since muscles store only enough ATP for 1 3 seconds of activity ATP is generated from the breakdown of carbohydrate fat and protein Get energy by breaking phosphate bond After depleting ATP stores muscles turn to other sources Creatine phosphate CP stores some energy that can be used to regenerate ATP CP stores enough energy for 3 15 seconds of maximal physical effort Muscle has 4x as much CP than ATP After creatine phosphate glucose is the next source of energy for ATP production Glucose provides ATP through glycolysis fastest mode of production Next Glucose source during exercise muscle glycogen and blood glucose Glycogen stores are limited Used in exercise lasting 30sec to 3min With limited oxygen pyruvate is converted to lactic acid a by Primary glycolysis end product pyruvate product of intense activity Excess lactic acid goes back to the liver to be converted back into glucose gluconeognesis Anaerobic breakdown of glucose yields 2 ATP molecules Aerobic breakdown of glucose yields 36 38 molecules of ATP Process much slower but yield is far greater Fueling the body for 3 min 4 hours Far fewer acids produced vs anaerobic pathway Triglycerides fats can be metabolized to generate ATP For low intensity exercise For exercise of long duration think marathons Abundant energy source even in lean people 2x more energy per gram as carbohydrates Slowly metabolized Major disadvantage Primary energy source during rest sitting and standing in place also endurance events 1 Different types of Different fuel sources HUN 1201 STUDGY GUIDE Chpt 14 7 5 8 9 exercises High intensity exercise energy source Low intensity exercise energy source How do proteins fit into all this energy source Energy needs dependent on In terms of carbohydrates athletes need to Carbohydrate glycogen loading Training effects on fat metabolism Protein needs Carbohydrates Fats Proteins amino acids are not used as a fuel source for exercise Only for maintenance of blood glucose Vigorous exercise increases energy needs Higher for athletes Different energy needs for males females Needs depend on body size Needs depend on the type of physical activity So dependent on mode intensity gender size level of training Athletes should consume carbohydrate intakes 45 65 of total energy High or low end of range depends on your sport Optimize glycogen storage first 4 6 hours of recovery with consistent CHO consumption Complex less processed carbohydrates whole grains fruits and vegetables supply fiber vitamins and minerals Evidence suggesting high GI foods for glycogen storage immediately after High carb intake within 1st 24hrs is key Consume up to 12g kg bw CHO a day two before event Alter exercise duration and carbohydrate intake to maximize muscle glycogen Does not always improve performance Baseball football weight lifting shorter distance runs Side effects gastrointestinal distress feeling heavy bloated and sluggish Increased number and activity of enzymes involved in fat metabolism Improved ability of muscles to store fat Intramyocellular lipids content actual increases Improved ability to extract fat from the blood for use during exercise Spares carbohydrate for prolonged intense training or competition Increased protein needs for competitive endurance and resistance athletes 0 8g kg weight not enough Those who are already trained need less are initiating training Recreational endurance athletes protein need is equal to or slightly higher than the RDA protein than those who 2 HUN 1201 STUDGY GUIDE Chpt 14 7 5 8 9 Fluid needs function of water Heat syncope symptoms Heat cramps Heat exhaustion dizziness muscle spasms Heat stoke Proper fluid replacement Vitamins and minerals for athletes people who exercise Ergogenic aids Anabolic products for muscle and strength enhancers Products for increasing energy levels and optimizing fuel Inadequate intake is common Competitive endurance and resistance athletes often have greater protein needs Most non athletes and many athletes already consume more than adequate protein Lubricant that bathes tissues and cells Transportation of nutrients hormones waste products Component of chemical reactions hydrolysis Part of body tissues proteins and glycogen Temperature regulation evaporative cooling not in Tallahassee though Excessive sweating weakness nausea dizziness headache difficulty concentrating Cooling system fails and sweating stops body reaches temperatures 104 F rapid pulse WORST ONE Drink fluids before during and after exercise Thirst mechanism not reliable By the time you feel thirsty you re already dehydrated Drink enough to maintain body weight Requirements for some vitamins and minerals may be altered in athletes B vitamins Calcium and the female athlete triad Iron Iron supplementation may be required under proper medical supervision Substances used to improve exercise and athletic performance Most nutrient needs can be met with a healthy diet Many are not effective Most are expensive Many have not been adequately studied Some have harmful side effects Anabolic steroids Androstenedione andro Dehydroepiandrosterone DHEA Gamma hydroxybutyric acid GHB Creatine Protein and amino acid supplements Caffeine Ephedrine Carnitine Chromium Ribose 3 HUN 1201 STUDGY GUIDE Chpt 14 7 5 8 9 Chapter 7 5 Vitamins and Minerals Vitamins minerals vs Macronutrients Function of V M No energy Smaller amount Assist body functions Energy metabolism Formation and maintenance of healthy cells and Vitamins Fat soluble tissues Contain carbon Regulate a wide range of body processes Fat soluble vitamins A D E and K Vitamin A Vitamin D Vitamin E Vitamin K Water soluble Readily stored in the body s adipose tissue Can be toxic when taken in excess Megadosing 10 X recommended intake From supplements not food Vitamins D K can be synthesized Eyes healthy bones Blood calcium level Antioxidant Coenzyme Vitamin C ascorbic acid immune system B complex vitamins Thiamin B1 Riboflavin B2 Niacin B3 vitamin B6 vitamin B12 folate pantothenic acid B5 biotin hair nails All of these B vitamins are used for metabolism Not stored in large amounts need
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