Nutrition Study Guide Identify the essential amino acids for adults Essential amino acids for adults cannot be synthesized in the body 9 essential amino acids MATT V PHILL arginine used to be considered essential not now o methionine o threonine o tryptophan o valine o phenylalanine o Histadine o isoleucine o Leucine o Lysine Name the prime function of proteins a build new tissue during growth or after injury b upkeep and replacement of skin hair intestinal cells and blood cells Proteins are needed for the growth and repair of all tissues in the body Functions of Proteins For building new tissues in growing children during pregnancy in athletic training and after injury For upkeep of tissues already built and replacement of regular losses such as skin hair and nails Regulates internal water and acid base balance As a precursor for enzymes antibodies some hormones and one of the B vitamins For milk formation when mothers breastfeed If the diet doesn t provide enough carbs and fats to meet the energy needs proteins are burned for energy What food provides all the essential amino acids Milk provides all essential a a Calculate protein needs on a per kg basis RDA is based on 0 8 g kg of body weight per day Take your weight in pounds and divide by 2 2 to get kg Name 3 important substances synthesized by amino acids within the cell a Enzymes b Antibodies c Hormones Cereal grains are low in which amino acid low in lysine not a complete protein Give an example of 2 foods that when eaten together make a complete protein to make complete protein you need all the essential amino acids and enough calories Complementary proteins 2 or more protein foods whose amino acid composition complement each other so that the essential amino acids missing from each are supplied by the other Ex Beans and rice Name the legume that contains the most complete protein dried beans and peas Nitrogen equilibrium Describe positive negative nitrogen balance and nitrogen equilibrium the amount of nitrogen excreted equals the amount of nitrogen eaten in protein The diet contains enough or more to meet body needs for protein o All essential amino acids must be present in adequate amounts Positive nitrogen balance nitrogen being excreted nitrogen intake in food is more than the amount of o happens during growth periods and recovery from a disease Negative nitrogen balance more nitrogen is being excreted than is being taken in from food o Happens during starvation untreated diabetes fever restricted diets Give the rule about making a complete protein in the body Complete proteins are those foods that contain all the essential amino acids in the correct amounts and in the correct proportions to maintain life and support growth when used as the sole source of protein food All animal proteins are complete All of the essential amino acids must be present at about the same time with enough calories to make a complete protein Have to have enough calories Name the cause of kwashiorkor Kwashiorkor is malnutrition caused by protein deficiency Growth slows hair loses color and skin is scaly and had sores body swells with edema easily gets diseases o found in kids ages 2 5 who are malnourished PKU is an inborn error of metabolism Defect must be found close to birth can start low phenylalanine diet 1 or under child will usually be ok The child needs to know what to eat can never grow out of it Discuss carbohydrate loading for athletes Carbo loading is the increase of carbs stored as glycogen in muscle During hard work carbohydrate is the fuel used Subjects are able to work 2 3 times as long on a high carbohydrate diet as on a fat diet If continuous work or sport lasts for 60 min then the glycogen stored in muscle is enough energy for short events If sport doesn t last for 60 min then you don t need to carbo load Carbs won t make you go faster just longer List concerns for planning a pre event meal Since athletes are under emotional stress before an event they may be 2 3 hours slower digesting food A moderate size meal should be served 3 4 hours before the competition Avoid sweets raw fruits and veggies dried fruit nuts high fat spicy food and caffeine Important for athletes to have 2 to 3 cups of fluid pre event Name a disadvantage of feeding athletes sugar before an event the fat slows digestion rate and the sugar can cause an insulin overreaction causing decreased performances Best source of potassium for athletes are potatoes Calculate protein needs on a per kg basis for athletes The RDA for protein is given on a body weight basis The more the athlete weighs the more protein needed It is based on 0 8 kg So called reference adult male needs 58 grams of protein List 3 reasons protein supplements would not benefit trained athletes Protein supplements are unnecessary and may do harm Excessive protein supplements may lead to dehydration inadequate carbohydrate intake weight gain and perhaps increased calcium excretion Discuss water needs for athletes Dehydration limits the capacity to work and severe water restriction is dangerous A 4 5 loss of body water will cause a sharp decline in the capability for hard work and will decrease the attention span Athletes should be well hydrated and drink cooled liquid at frequent intervals Chilled liquids help bring down the body temperature and seem to be absorbed faster List a reason why athletes may need more iron than the RDA The RDA has been established to be adequate in iron for those consuming diets containing 3 ounces of animal protein per day o Athletes need dietary iron to carry oxygen as part of hemoglobin and to form myoglobin in muscle o Physical performance is reduced in iron deficiency even before anemia is present Should salt tablets routinely be given to an athlete Why No salt tablets are no longer recommended o The intake of salt tablets may also increase potassium losses Discuss ergogenic supplements for athletes Ergogenic supplements increased ability to do work Supplements are not needed and may do harm Caffeine will not improve performance in events lasting less than 30 minutes Glandulars are preparations of glands and tissues from cows pigs and sheep and come in tablet or liquid form The promoters are totally unaware of biochemistry since these products are just digested as pieces of meat Chromium picolinate is an undesirable form of chromium since it interferes with niacin in the body and is potentially toxic in large amounts It is too tightly combined Discuss creatine