Nutrition and Sports Study guide 1 Tony Berardi 1 What are the basic structures of CHO Lipids and Proteins How is each classified Carbohydrates contain a carbon hydrogen and oxygen group these molecules are in a 1 2 1 ratio Lipids contain a carbon hydrogen and oxygen group just like CHO but they are in a methyl chain Proteins contain a carbon hydrogen oxygen nitrogen prosperous and sulfur group Carbohydrates are classified as glucose fructose or galactose and these are the monosaccharides the monosaccharide s veggie o Sucrose Maltose and lactose are the disaccharides and are formed from a mixture of o The oligosaccharides contain 3 9 of those monosaccharide s and these are usually in o Maltodextrines contain 10 20 monosaccharide s o The polysaccharides are the main storage form for CHO and these can contain up to thousands of monosaccharide s These are broken down to starch plant storage and as amylose or amylopectin glycogen storage in animals and fiber cellulose beta glucans soluble non soluble The proteins are classified as amino acids These are individual blocks that from in chains to make the different proteins need at least 100 amino acids Lipids are classified based on the triglycerides phospholipids lipoproteins steroids and FA s in the body 2 What are the functions storage and location of each of the macronutrients CHO is an important fuel used for exercise and it is stored in the liver as glycogen similar to amylopectin branched and 80 100g and also in the muscles 300 900g CHO is the main fuel for the brain Lipids fuel most of the cells and is our dominate fuel at rest It is stored in adipose tissue The functions of lipids are numerous and essential they serve as insulation shock absorber and vitamin carries hunger suppressors protect organs Protein is mostly in skeletal muscle and serves as enzymes tissue remodeling in parts of the membrane and as buffers 3 What is the difference between the glycemic index and the glycemic load And what affect does the glycemic load have Glycemic load is defined as the rate that the carbohydrate is absorbed or that it enters the blood With a high GL the food would enter the blood stream shortly after ingestion and this would spike the blood glucose level which would cause an acute increase in insulin in order to absorb that glucose The insulin stimulates fat synthesis and increase inflammation So foods high in GL are considered worse usually unless you need energy fast Glycemic index is a comparison of the blood sugar response between 50g CHO for the food and 50g of pure CHO Once you get this number you can multiply it by the g of CHO 100 to get the GL o So GL GI x g CHO 100 4 What determines the biological value of protein What types of food are considered as examples When looking at the value of the protein in the food the food is classified as a complete or an incomplete source o A complete source of protein contains all the essential amino acids there s 9 in decent proportions The classic example being egg whey or soy o An incomplete source of protein is missing some essential amino acids and eventually can make a person deficient in that AA Examples being rice soybeans and peanuts 5 What are the distributions and functions of water These are explained and reviewed on ever guide and were on every test so hopefully you know it by now 60 of the male body is water with 2 3 of this water being intracellular and 1 3 being extracellular then these breaks down to 80 interstitial and 20 in the plasma The functions are numerous such as transport temperature regulation waste transport protection it s a solvent THE ANSWER IS ALWAYS ALL OF THE ABOVE 6 What are the roles of the vitamins All the roles are explained in great detail on my 3rd study guide Look at that Can t have both 7 What are the components of the DRI The DRI contains the EAR RER AI and the UL 8 What are the general recommendations for a healthy diet One should strive to consume a diet with 45 65 of CHO 20 35 of lipids fat and 10 35 of PRO These ranges would provide adequate energy and help to reduce the risk of a chronic disease One would want to consume nutrient dense foods and limit their CHL sugar and alcohol They should aim for 2 5 cups veggies 3oz whole grains 3 cups of milk used 9 What is the deal with dietary supplements The purpose is to add a vitamin mineral and something that would could get from food It is NOT regulated by the FDA though so could be sketchy 10 What are the differences between the redox reactions Oxidation means a loss of elections while reduction means a gain of electrons An easy way to remember this is OIL RIG oxidation is loss reduction is gain 11 What is the energy production that takes place in the body and what determines which energy system is Energy production occurs in the mitochondria in all cells The mitochondrion is contained in the cytosol of the cell or the liquid An easy way to remember the layout of the cell is to compare it to a city The cell is the city the cytosol is the air in the city and the mitochondria are the power factory s Everything you need to know in a simple analogy o PCr anaerobic glycolysis glycerol breakdown and AA degradation all happen in the cytosol only mitochondria o Aerobic glycolysis B oxidation and AA degradation again all happen in the All these energy systems are like differents foods for the body and it will pick a different food depending on the situation The intensity of the exercise bout determines which energy system the body will use 12 What are the advantages and disadvantages of the ATP PC system The PC system is immediately available at the onset of exercise and it supplies the body with maximal force exercise for 6 8 sec The advantages are that It is immediately available there is a huge concentration of it and it can rapidly resynthesize ATP The disadvantage being that it can only fuel 6 8 sec of exercise When we looked at creatine this is what creatine worked on It increases the body s stores of PC thereby increasing maximal force 13 What is the capacity for glycolysis for energy production What is the preferred source of glucose for catabolism and why Glycolysis is the breaking down of glucose to yield energy The process starts with a glucose molecule reacting with a lot of enzymes with the end product being tow pyruvate molecules At this point the pyruvates can either into the TCA cycle to ultimately yield ATP at a slower rate or the molecules could form lactate In forming lactate one will