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UW-Madison KINES 100 - Protein and lipids

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Kines100: Exercise, health and nutritionLast Lecture Outline Lecture 16 1. Macronutrients1. Carbs2. fibers 3. digestion4. refined sugars Current Lecture 1. Recap of last lecture2. Proteins 3. Lipids Recap of last lecture• Sugar has a high energy density• Cause dental carries◦ CHO → bacteria → acid, dissolves tooth enamel ◦ stickiness (stays on teeth)◦ Frequency• CHO are mostly complex and gives us starches and fibers ◦ whole grains, veggies, fruit, legumes◦ Reduce sugars and refined carbs ▪ white flour and sugar (less than 10% of total calories) Proteins• 20 Amino acids (AA) • short string is a peptide chain, long peptide chain with 100-1000 amino acids called polypeptide • Genes specify proteins (blueprint for AA sequence) • Functions◦ structure: muscle, connective tissue, bone matrix, cell membranes◦ Constituents: blood clotting factors, blood transport proteins (lipoproteins, transport lipid)◦ maintain fluid balance▪ attract and retain fluid (bloodstream) ▪ osmotic pressure • deficiency of protein- Edema◦ Acid base balance ▪ proteins act as a buffer (stabilizers) ◦ Regulation ▪ enzymes- catalysts▪ peptide hormones ◦ Neurotransmitters ▪ 3 AA are transmitters or precursors ◦ Immune system▪ recognize foreign proteins (antigens) ▪ Antibodies (immune system proteins) attack antigens ▪ Deficiency decreases immune response ◦ Energy ▪ 10% of calories come from here ▪ The brain only uses glucose, no major need for constant protein intake • Gluconeogenisis: AA convert to glucose • Requirement ◦ RDA: 0.8 grams per kilogram of body weight per day for adults ◦ Adequate calories → adequate protein ◦ High needs in children, pregnant women, and athletes/ highly active people ◦ female: 44g (average intake: 70g) ◦ Male: 63 g (average intake: 90g) • Protein quality:◦ 9 essential AA- necessary and cant be synthesized by the body• Biological value◦ Limiting AA stops protein synthesis when it runs out • Chemical analysis/score◦ All based on the egg◦ Egg (100), Milk (93), Fish (76), beef (74), soy (73), peas (64), peanuts (55), gelatin (11) • Animal protein: ◦ meat, fish, poultry, milk◦ high in quality, high in fat/saturated fat ◦ as you increase the amount of protein, you increase the amount of fat • Plant proteins◦ grains, veggies, legumes, nuts, seeds◦ lower in quality, lower in fat/saturated fat, heart healthy • Protein complimentarity◦ combine 2 incomplete proteins to get a completer protein (grains/legumes) Lipids • Fatty acids: ◦ saturated fats▪ all carbon carbon bonds have single bonds, complete saturated with hydrogens ▪ usually solid at room tempurature▪ most animal fats▪ Leads to heart disease ◦ Monounsaturated fats▪ one point of unsaturation▪ olive oil, canola oil, cloud in the refrigerator◦ Polyunsaturated fats ▪ 2 or more points of unsaturation ▪ won't solidify ▪ Omega 6: veggie oilds ▪ Omega 3: fish oil, flax seed oil • Triglyceride◦ glycerol (alcohol backbone) with 3 fatty acids attached (98%)• Sterols◦ Cholesterol → builds in arteries ◦ Synthesized in animals ◦ Steroid hormones: estrogen and testosterone • Functions◦ energy nutrient (9 kcal/g) ◦ Storage form of energy ◦ “light weight” form ◦ Shock absorption to protect organs◦ Thermal insulation◦ Regular menstruation in women (estrogen), deficiency can lead to bone loss ◦ Cell membrane ◦ Cholesterol:▪ steroid hormones ▪ cell membrane▪ bile • Sources◦ ground beef, dairy products, veggies oils◦ Consumption of fats decreases over the decades due to the overall view of the diet: added refined carbs makes the intake percentage go


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