NUTR 2030 1 28 15 Protein Supplement Creatine Made in kidney and liver from arginine and glycine 95 is stored in the muscles and 5 is stored in the kidneys and the brain Metabolic Function storehouse for high energy phosphate for ATP regeneration in rapidly contracting muscle Creatine kinase enzyme that helps this process occur Takes extra phosphates and quickly regenerates the ATP so that people can rapidly continue to perform especially in activities that require multiple reps such as weigh training Provides endurance no bulk not a magical supplement using the muscle and the creatine stimulates the pathway that creates new muscle Buffers lactic acid production to reduce soreness produced in anaerobic non oxygenated environment Side effects weight gain water retention May cause stroke when combined with caffeine and ephedra Studies indicate that people should really only use it for a short period of time approximately 3 months Other protein supplements Protein powders Casein ate from milk works slowly Whey from milk the best source metabolized quickly Soy from soy flour vegan If using something like rice protein or pea protein it is important that they either have all of the essential amino acids or that you are consuming enough from other foods Considerations Cautions Does not create muscle alone you have to exercise Consider added kcals 4 kcal gram not calorie free Possibility of weight gain Possible benefits for athletes not for casual exercisers Moderation is fine but not a substitute for eating real food sources Taking individual amino acid supplements is not beneficial because you have to have all 9 essential amino acids in the right amounts in order for the body to be able to use them for any growth repair etc Lipids What does lipid fat do 1 Concentrated source of energy 9 kcal gram 2 Absorb transport and store fat soluble vitamins 3 Temperature regulation and insulation 4 Cushioning for internal organs and structures 5 Component of cellular structures 6 Precursor for hormones 7 Provides taste to foods and helps you feel full Low fat diets sometimes make you eat more food because if you reduce the fat content you reduce satiety Not necessarily healthier Also when people see labels such as low fat reduced fat etc they automatically assume it is healthier so they can eat more but that is often not the case Example Regular vs Reduced Fat Peanut Butter Reduced fat has 80mg more sodium 7g more carbohydrates 1g more sugar Reduces good fat Reading labels is very important Same number of calories per serving Classes of Lipids 1 Fatty acids chain of carbon hydrogen and oxygen carbohydrates are made up of the same elements but fatty acids have a different number of elements and a different structure hydrocarbon chain with carboxylic acid group common lengths 4 to 24 carbons saturated vs unsaturated saturated is typically solid as room temperature such as butter or vegetable shortening whereas unsaturated fats are liquids at room temperature such as oils configuration cis or trans nomenclature Omega has to do with where the double bond is located on the chain 2 Triaglycerols 3 Sterols and Steroids four ring structure predominant steroid found in food supply is cholesterol 4 Phospholipids glycerol backbone two fatty acids and a phosphate group Serve as emulsifiers allow fat and water to coexist in the same environment Not all fats are the same Bad fats promote heart disease 1 Saturated fats Good fats protect from heart disease when consumed in moderation 2 Trans fat 1 Monounsaturated fats 2 Polyunsaturated fats AMDR recommends 20 35 of calories should come from fat Most American adults should try to achieve under 30 of calories from fat and the majority of that 30 should come from the good fats Saturated Fatty Acids SFA Dietary Sources 1 Animal primary red meat dairy eggs 2 Vegetable cocoa butter palm oil coconut oil Identification solid at room temperature Concerns positive association with cardiovascular disease Recommended intake 6 kcal American Heart Association 10 kcal Dietary Guidelines
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