Nutrition and Sports PET3361 Study Guide Exam I 1 Know basic structural composition of CHO Lipid and Protein How is each type of macronutrient classified a CHO CH2O n in a ratio of C H O 1 2 1 i Monosaccharides Glucose Fructose Galactose ii Disaccharides 2 monosaccarides 1 Sucrose 2 Lactose 3 Maltose iii Oligosaccharides 3 9Monosaccharides iv Polysaccharides 10 or more Monosaccharides b Lipid Fats C H O Ratio H O is greater than CHO i Simple 1 Neutral fats 2 Triacylglycerol storage form of fat ii Compound 1 Phospholipids lipoproteins a Chlyomicrons transport vit A D E K b VLDL transport triacylglycerol to muscle adipose c LDL Cholesterol to arterial tissuse d HDL reverse transport of cholesterol iii Derived 1 Fatty acids Steriods a Saturated Fatty Acids Holds as many H as possible b Unsaturated Fatty Acids Double Bond in Chain i Monounsaturated 1 Double Bond Chain liquid at room temp ii Polyunsaturated many double bond c Protein C H O N P S chain i Amino Acids linked buy peptide bonds ii 20 Amino Acids NH2 Side Chain COOH 1 11 non essential manufactured by body 2 9 essential must be ingested 2 Know the functions storage content and location of various CHO lipids and a Complete Protein Contains all Essential AA b Incomplete Protein missing at least 1 AA proteins within the body a CHO i Starch 50 of daily intake 1 Amylose Long Chain digest slowly 2 Amylopectin Branched Chain digest quickly more surface area ii Glycogen Storage form Major Source of energy for active muscles 1 Liver 80 100g 2 Skeletal muscles 300 900g b Lipids c Protein i Energy Source and Reserve 80 90 at rest ii Protection and Insulation iii Vitamin Carrier and Hunger Suppressor 3 5hrs to digest iv Cholesterol is precursor to hormones and bile formation i Integral part of cell membrane cytoplasm and organelles ii Enzymes metabolic ractions iii Buffering iv Muscle contraction v Tissue remodeling 1 Anabolism building 2 Catabolism break down 3 What is the difference between glycemic index and glycemic load What effect does the GL of different foods have on the body a Glycemic Index rate of absorption of starches and sugars b Glycemic Load comparison of Glycemic Index with amount of CHO i GI x g of CHO serving 100 1 High 20 2 Med 11 19 3 Low less than 10 c Affects Blood Sugar response High GL spikes blood sugar faster 4 What determines the biologic value of proteins What types of food typically contain high biological value proteins a Biologic Value Complete vs Incomplete protein i Amount of essential AA in food ii Complete Eggs Whey Soy Protein iii Incomplete Rice Soybeans peanuts 5 Know the distribution functions and average content of body water a 60 body weight b Blood 90 Muscle 75 Bone 25 Adipose Tissue 5 c Intracellular 2 3 inside cell Extracellular 1 3 outside cell d Fuctions i Transport Nutrients and waste ii Regulate body temp iii Biochemical reactions iv Protection lubrication cleansing and cushioning v Solvent in body vi Structure and body form 6 What role do vitamins and minerals play in the body How are vitamins and minerals classified What factors influence mineral bioavailability a Role Regulates process of energy release from food b Vitamin 13 vitamin i Water Soluble B Niacin Pantothenic and not stored ii Fat Soluble A D E K Stored in liver and fatty tissue c Minerals i Macrominerals major minerals 100mg or more daily intake 1 Calcium Magnesium Potassium ii Microminerals trace minerals less than 100mg 1 Iron zinc selenium d Mineral Bioavailability Capacity to absorb and use minerals in food i Type of food Animal plant ii Mineral Mineral interaction iii Vitamin Mineral interaction Vit D and Ca Vit C and Fe iv Fiber Mineral interaction binds and blocks absorption 7 What are the components of DRI Define each component a Estimated average requirement EAR meets 50 of people in life stage group b Recommended dietary allowance RDA meets 98 of people in life stage group EAR 2 Standard deviations c Adequate Intake AI average amount consumed by healthy people when RDA EAR can t be determine d Tolerable Upper intake Level UL Maximum amount that appears safe 8 General recommendations from the 2010 Dietary Guidelines including macronutrient intake of daily intake and MyPlate guidelines i Fiber rich fruits and vegetables and whole grains a CHO 45 65 kcal b FAT 20 35 kcal i Less than 10 sat fat ii Oils to replace solid fats c PRO 10 35 kcal d My Plate i Exercise 30minutes a day weight loss 60 90minutes ii Avoid oversized portions iii Increase fruit veg whole grains water fat free of 1 dairy iv Decrease Sodium Cholesterol added sugars 9 Define dietary supplement and the government s role in their regulation a Dietary supplement product intended to supplement the diet b Loosely regulated by Government and be marketed without FDA approval unless supplement is inherently dangerous 10 Know the difference between oxidation and reduction reactions a Oxidation Reaction loss of elections b Reduction Reaction Gain of electrons 11 Where does energy production take place What determines which energy system will be utilized a Anaerobic Glycolysis b Aerobic Citric Acid Cycle B odication respiratory chain i Occurs in Cytosol ii PCr Glu Glycogen Glycerol AA i Occurs in Mitochondria ii Fatty Acids Pyruvate AA c Energy System dependent on intensity duration of exercise 12 What are the advantages and disadvantages of the ATP PC PCR phosphagen energy system a ATP PC PCR Phosphagen Energy System i Pros Immediate large energy system ii Cons not long lasting 15sec max 13 What is the capacity of glycolysis for energy production What is the preferred source of Glu for catabolism and why is it superior a 2 3 ATP energy for 90s b Muscle Uptake phosphorylation loses 1 atp 2ATP total c Glycogenolysis Cleave Glucose and form G6P 3ATP Total and 14 What is the connection between glycolysis and TCA oxidative superior phosphorylation a Glycolysis creates 2 Pyruvate end product that is used in the TCA Oxidative phosphorylation Pyruvate is converted into Acetyl Coa and is oxidized to Co2 in TCA cycle 15 Know the contributions of each component of Glu catabolism to net energy production a Glycolysis 2 or 3 ATP b TCA 2 GTP c Electron Transport Chain 28 ATP d Glycolysis in Oxidative Phosphorylation 4 6ATP from NADH FADH e Total Production 36 39 ATP 16 What factors affect HSL and ultimately fat mobilization a HSL Hormone Sensitive Lipase activated by cAMP NE E GH and Glucagon FFA b Exercise increases NE E glucagon GH Decreases intracellular c cAMP