Nutrition Notes

4.7.08 Fat loss/ Behavior Modification

2008-04-16T19:56:00.000-07:00

Isocaloric /energy balance:
When caloric intake=caloric expenditure

Positive energy balance:
When caloric intake is greater than caloric expenditure.
3500 kcals = 1 lb. of fat
Leads to weight gain

Negative energy balance
When caloric intake is less than caloric expenditure
Leads to weight lostt

Assess body composition before starting a weight loss program

Identify ideal body weight
IDEAL BW= Present FFM (lbs.)/ Goal FFM (%)

Example male:
42 years old
223 lbs.
5'11"
% BF=30% (70% FFM)
Goal is 15% (85% FFM)

Ideal BW= 156.1 lb./ .85 = 183.65 lbs.
must lose 40 lbs. of fat mass

Identify what their diet is like.

RMR=Resting metabolic rate
REE=Resting energy expenditure
BMR=different, but for our purposes, they are the same.

The minimum amount of kcals required to sustain the vital functions of the body
Accounts for 50-70% of total daily caloric expenditure
For sedentary ppl (70%)
For active ppl (50%)
Harris-Benedict equations (given on the test)

DIT=Dietary induced thermogenesis
Involves the caloric requirements of digestion and absorption
Accounts for ~10% of total energy consumed from meals
Included in RMR
AKA TEF (Thermal effect of food)

Eat a lot of small meals frequently to increase DIT

Caloric requirements of their job.
(PDL) Based on 8 hr. work week 5 days per week (40 hr. work week)

Fat Loss Program:

Negative Caloric Balance
Aerobic Exercise
Behavior Modification

1 lbs. per week= 3500 kcals
3500/7 = 500
will take 40 weeks for example male to lose his 40 lbs.

2 lbs. per week= 7000
1000 kcals per day expenditure

kcals/min= [(METs)(3.5)(BWkg)]/200

Aerobic exercise-karvonen formula

Behavior Modification:
Technique used to elicit a desirable behavior that will last

May involve learning new behaviors or unlearning/modifying old behaviors

Cue/stimulus ---> behavior----> consequenses

The behavior of overeating which leads to getting fat (consequence) is due to some cue or stimulus.

So is the behavior of inactivity

The goal of behavior modification in terms of fat loss are:
1. to eliminate the stimulus
2. engage in more appropriate behaviors
3. emphasize the consequences- 87% of people of people who lose weight via low kcal, quick wt. loss program will gain wt. back and more within 2 years.

What is the cue or stimulus?

time
environment
feelings
people/social
tv
car, etc.
buffett
holidays
vacations
cost
vending machines
eat what's left on child's plate

Behavior?

instead of eating...
drink water
walk
have breakfast
make all foods yourself
keep busy
no on eats at the tv
not while reading
spousal help

Focus on Consequences:
fat pictures up around the house
bikini sitting out in site

Weight Gain Programs
Muscle gain
very difficult to do
very little research

3 reasons
performance
appearance
health

author suggests: 5-10

3.31.08 Body Composition

2008-04-01T18:35:00.000-07:00

Describes the makeup of the human body into 2 components: FM and FFM.

FM
Must have a certain amount of fat on the body-essential fat: for the brain, mylin sheath, cells, etc. And stored fat.

FFM
Protein/muscle (21%)

Water (72%)
Mineral (7%)

The nutrient and health status of an individual can be estimated by the individual's body composition.

Obesity

1. A body wt. that exceeds by more than 20% the desirable level for a given age, gender, and skeletal frame. (NIH, 1985).

2. Overfat: An excess of body fat at which health risks begin to increase (HHS, 1988).
No #s associated with this definition.

3. Males > or = 25%
Females > or = 32%

Overweight

Body wt. above some standard of acceptable weight (10-20%) that is usually defined by relations to height, age, gender, and skeletal frame.

Obesity and Health Risks

1. Inc. risk of CVD (Heart disease and stroke)
2. Inc. risk of HBP (2.9 X more likely)
3. Inc. risk for High blood cholesterol (2.1 X)
4. Inc. risk of Type II diabetes (2.9 X)
5. Inc. risk of obstructive pulmonary disease (COPD, asthma, etc.)
6. Inc. risk of osteoarthritis in weight bearing and non-weight bearing parts.
7. Inc. risk of certain cancers.

Types of Obesity

1. Hyperplastic: creating additional fat cells.
2. Hypertrophic: existing fat cells get bigger.

1 function of a fat cell-store more fat/get bigger.

5 pts. that we see #1.

Infancy 0-1 year (F&M)
Puberty (F&M)
Pregnancy (F)
Menopause (F)
Morbid obesity (>70%) (F&M)
*Genetic potential of a fat cell to hold a certain amount of fat
*Cells split off and then get bigger.

Only lose fat by cells getting smaller-you keep the same # of fat cells.

Methods of Body Fatness &/or Health Risks

1. Weight-for-height tables
* Metropolitan Life Insurance Co. Tables
* 1959; revised 1983
*based on gender, height, weight, and skeletal frame size.
*frame size via
a. elbow breadth
b. ht.-wrist circumference ratio

r= height (cm)/ wrist cir. (cm)

ht. inches x 2.54

See Met Life table

Actual weight/upper # on your range = % you are over

<10% is normal risk

2. Body Mass Index:
(NOT % BF!!)

BMI: Weight (kg)/(height m)^2

Associated health risk:

BMI Vs. Health risk
<18.5% / Malnutrition, serious disease
18.5-24.9 / Healthy
25-30 / Overweight
>30 / Obese
>35-40 / Morbid Obesity

*Inc. risk for CVD
if:
Males: > or = 25
Females: > or = 25

Not accurate w/athletes
- muscle mass
-but for average American it is a good indicator of health

3. Waist to Hip Ratio (WHR)
Identify whether you tend to carry fat androidally or gynoidally

a. android
*male pattern
*apple
*abdominal fat
*assoc. with diabetes, CVD, HBP

b. gynoid
*female pattern
*pear shape
*hip, buttock, thigh fat
*No additional risk associated that android does
*very stable fat stores

Waist measured @ smallest circumferance
hip measured @ greatest circ. including buttocks
WHR: Waist/hip
*Inc. risk
Males: > or = .86
Females: > or = .95

4. Hydrostatic/Underwater weighing
*"Gold Standard" of BC

Assumed: Density of FFM= 1.1g/ml (not true)
Density of FM= .901g/ml (true)
Density of Water= 1 g/ml (true except in temperature changes)
Standard error= +/- 2-2.5%

5.BIA (Bioelectrical Impedence Analysis)
*Introduces electrical current through body from hand to foot, foot to foot, or hand to hand.

Muscle= 70% water (faster current, electrolyte full)
Adipose = 10% water (slower current, electrolyte empty)

Can estimate % BF based on speed of conduction
*Standard error = +/- 3-4% only if you adhere to the following:

No food or drink (including water) within 4 hours
No mod or vig exercise within 12 hours
No alcohol within 48 hours
No diuretics/caffine prior

6. Skinfold Measurements (SKF)
Estimates subcutaneous fat to extrapolate visceral stores
33% subcu
67% visceral
SKF formulas are specific to gender, ethnicity, and age
*Standard error = +/- 3%

Contraindications: Bloated female, pregnant female, after aggressive exercise.

7. Near infrared Reactance (NIR)
Introduce NI light to different body sites.

This light is absorbed differently depending on chemical composition (muscle vs. fat) can estimate % BF

All 9 sites used
*bicept was found to be most representative for both males and females
*correction factor for skin color (color wheel to match to bicept color)
*Standard error of >5%
Pg. 68 pkt. Body comp norms - KNOW THESE!!

Prevalence of Obesity:

35% of female adults
31% of male adults

~60% of US adults >25% BMI
33.4% of US adults are >20% ideal wt. (obese)

1962= 24.4%

Classified as Obese:
Anglo women: 32%
Hispanic: 47%
Black: 49%
This phenomenon is not seen in males

Causes of Obesity:

1. Genetics- 80% chance of being obese if both parents are (even in adopted children)
40% chance if one is obese
<10% chance if neither are

2. Energy Imbalance

Isocaloric diet
then + 100kcals of extra fat
97% will be stored as fat
3 used to convert dietary fat to adipose

+ 100kcals of extra CHO
74% stored as fat
26% used to convert dietary to adipose

+ 100kcals of extra Protein
24% used for digestion and absorption
? used to convert dietary protein into adipose
Rest stored

3.23.08 Food Guides

2008-03-24T20:37:00.000-07:00

Illegal for PFT to give specific nutritional advice. Can make very general recommendations.

Nutrition for Optimal Health and Physical Performance:

-Diet guidelines are the same for health and performance
-WHO (World Health Organization)
studied dietary practices of 42 industrialized nations. US "nutritional content" was 38 out of 42 (1 being the best).
-US Women's Cycling Team
averaged 6000 kcals/day but diet was deficient in Ca, Zn, Vit. C, and a few B vitamins.

Six Dietary Planning Principles (ABCDMV)

1. Adequacy: The diet should provide all the essential nutrients, fiber, and energy in amounts sufficient to maintain health.
-47% of Americans do not consume one fruit serving per day (2-4).

-95% do not eat 5-9 servings of fruit (2-4) and vegetables (3-5).

-21% do not consume one milk serving (2-3).

-3% meet 4 of 5 Food Guide Pyramid serving recommendations.

2. Balance: the diet should provide foods of all types in proportion to each other such that foods high in some nutrients do not "crowd out" foods high in other nutrients.

3. (k)Caloric Control: manage food energy intake.

4. (Nutrient) Density: select foods that deliver the most nutrients for the least food energy. "High nutrient Density."

5. Moderation

6. Variety

Plans To Achieve- The 6 Diet Planning Principles:

1. The food group Plans
a. mypyramid.gov (2005)
- Food Guide pyramid (1992)
- Four Food Groups plan (1956)
b. The target concept
c. various ethnic diet pyramid
D. Vegetarian diet pyramid

2. Food Exchange System
3. Key-Nutrient Concept- the 7 key nutrients

Get overheads from Tom and see pkt. 38 and on. Nutrition book pg. 47

Quackery: (as defined by the FDA)

-Fake practitioner
-Worthless product
-Deceitful promotion of product
-Untrue or misleading claims that are deliberately or fraudulently made for any product.

3.17.08 Water

2008-03-24T20:08:00.000-07:00

Most important essential nutrient
no kcal value-although w/o it you cannot make energy.
approximately 55-60% of body weight (72% of FFM)
muscle is 70% water and 10% fat

Water Requirements:
1.0-1.5 ml per kcal intake
(.03 oz. = 1 ml)
based on an isocaloric diet, sedentary day vs. active day

eg 3000 kcal expended per day
3000-4500 ml water needed

Intracellular vs. extracellular

Intra: water located within cells
65% of total body water
cytoplasm

Extra: 35% of total body water
1. Intercellular: water between and around cells
2. Vascular: lymph system, ceribral spinal fluid, etc.

Basic Functions of Water:

1. Majority of cell protoplasm is water
2. shock absorber
3. controls [osmotic pressure of body
-maintains balance with electrolytes
-serves as solvent for aa, CHO, vit./min.
(solution it moves in)
4. majority of blood is water
5. important for proper functioning of senses. Taste, balance, etc.
6. actively participates in many chemical reactions
7. solvent for all reactions in the body
8. critical in regulation of body temp (37 C or 98.6 F)

Regulation of Body Temp During Exercise:

1. Optimal physiological functioning between 97-104 F (36.1-40 C) (Internal-rectal temp)
2. Maintenance of homeostasis 4 ways:
a. conduction-heat is transferred from the body by direct physical contact.
b. convection-heat is transferred by movement of air/water over body (fluid).
c. radiation-heat energy radiats from body into space
d. evaporation-heat is lost from body when it is used to convert sweat into vapor. Sweat is 99% water.

At rest, convection and radiation are the major 2 ways we gain/lose heat. At exercise, evaporation is the most critical. Highly effective, but may cause dehydration.
1 lb. wt. loss = 15 oz dehydration
drink 20-24 oz per lb. of wt. loss

Dehydration and Performance:

% BW loss/Effects
3%/decreased (d) aerobic performance, increased (i) body temp.

3-5%/i thirst sensation, sleepiness, lethargy, d thermoregulation, d cardiac function

5-6%/ d muscle strength/endurance, d anaerobic performance, d appetite

>10%/d plasma volume, i health hazard

Techniques to Minimize Dehydration:

1. Rehydration: involves consuming water during exercise to replete losses, most effective.
* Recommendations for rehydration:
a. drink cold water (40-50 F)
b. if event is >90 min 5-10% CHO concentration drink
c. little, if any, electrolytes
d. should be tasty so that you drink it
e. carbonated vs. uncarbonated - no effect on usage
f. 6-8 oz. every 10-15 min. up to 1 liter an hour. Cheekful is 1 oz.
g. begin rehydration early in event-water seen in plasma and sweat within 20 min. (to be usable)

2. Hyperhydration/Superhydration:
Attempt to hydrate total body water (TBW) levels above normal prior to exercise.
ACSM recommends 16 oz. water 30 min. before < or = 60 min. event.
Always consume enough water to keep urine clear and non-pungent

3. Skin Wetting:
during event, spray/sponge head, arms, hands, stomach, wrists w/cold water.
decreases sweating
psychological relief
wet clothing

4. Acclimation:

"The ability of the body to undergo specific physiological adaptations so that the stress of a given environment is less severe." (from book)
Progressively increase duration then intensity of exercise over 7-14 day period.
Physiological adaptations:
a. increased blood volume (sports anemia)
b. decreased muscle glycogen requirement/utilization
c. sweat gland hypertrophy
-produces 30% more sweat
d. sweat earlier

Clothing in Heat:
keep head covered
minimize clothing
keep wet shirt on
light color clothing

Clothing in Cold:
dress is critical
shivering (acute)
increased body fat (chronic)
blood flow to core (acute)- away from limbs

keep head, hands, feet well insulated
dress in layers-act as insulation -moisture wicking bottom layer
...wool, polypropylene, drylete
shell should be environment in/ and let water out
...gortex

1996 ACSM Position Stand:

Exercise and Fluid Replacement

Drink 500 ml (17 oz) ~2 hours before event
-promotes hydration
-time for excretion

During exercise-early, often
-thirst mechanism is imperfect
-voluntary drinking replaces 67% of sweat loss (1/3)
-drink one pint per lb. water loss
-drink cold water (59-72 F)
-event <1 hour water only, >1 hour 4-8% CHO solution drink
-drink while exercising

8 oz = 1 cup
267 ml = 1 cup

3.10.08 Vitamins and Minerals

2008-03-17T14:32:00.000-07:00

pg. 17 pkt.

Organic compounds
essential for almost every metabolic process
one of the newest sciences
Have no caloric value-no direct energy from vitamins and minerals

Most are essential:
4 Fat Solubles (ADEK)
9 Water Solubles (C & 8Bs)

Fat Sol.
-absorbed in conjunction with fat, consumed with fattiest meal of the day.
-must have 10-20% of diet comprised of fat
-don't lose these with processing (cooking,etc.) (not significantly).

See packet pages for all of the vitamins and minerals named.

Supplements have not been shown to improve performance if a person gets enough from their diet.

Never suggest more than 100% of the RDA to clients.

Can recommend vit/min supplements:
-3 day recall
-pregnancy/lactation
* +300(preg)-500(lac) calories per day (more expensive to lactate than carry the baby)
-lactose intolerance
-antibiotics-also kill good bacterial
-low calorie diet (<1200 kcals per day) in order to meet RDA from natural sources, you must consume at least 1200 cal.

Antioxidants
-neutralize free radicals
*free radicals: compounds that have unpaired electrons and are thus unstable. To stabilize, they will steal electrons from other compounds usually damaging them and their function. Oxidation increases the risk of cancer.
-Vit C and E and Beta Carotene combine with the free radicals making them inactive.

Minerals pg. 26 pkt.

Inorganic compounds
-elements found in nature
-essential
-stable-cannot destroy them

More is not better

Ca & Fe
if you consume the recommended amounts of these from natural sources, there is a good chance that you are covered on all the rest. The foods with these in them tend to have the other essentials you need.

3.3.08 Proteins

2008-03-05T23:09:00.000-08:00

Organic compounds that contain C, H, & O but also carry nitrogen
Broken down into 20 amino acids (aa)

There are 9 essential aa and 11 non-essential aa
differs by how old you are.

Non-essential aa
11
can be manufactured in the body from CHO, fats, other aa, and some vitamins
critical to sustain life.

Essential aa
9
must be supplied in the diet
cannot be manufactured in the body

Complete Proteins
those foods that supply all 9 essential aa in the correct quantity.
"high quality" protein
animal products-gold standard is egg whites even when cooked
2nd best is milk- doesn't matter what %.

Incomplete Proteins
proteins lacking in 1 or more of the essential aa (lacking in quantity)
"low quality" protein
specific aa that are lacking in sufficient quantity are the "limiting aa"
plant proteins
"complementary proteins" by combining 2 incomplete proteins to get a complete one.
add wheat (high in lysine, low in methionine) and legumes (low in lysine, high in methionine
within 12 hours of each other (6-12), ideally within the same meal

RDA for proteins
4kcals/g of protein daily

For adults
.8g/ kg BW per day

egg quality
.34 g/kg BW per day

animal source
.64g/kg BW per day

plant source
.93 g/kg BW per day

DO extra aa and protein build bigger muscles?
experts cannot agree

ACSM/ADA/DC
.8 g/kg BW for the sedentary
1.4g/kg BW for endurance athlete to support increased protein use for energy (recommended for people in a fat loss program- increase kcals from protein)
1.7g/kg BW for strength athletes- support increase in muscle gain, very small usable and transient body stores of protein therefore diet is important

AMDR

Pro 10-35%
CHO 45-65%
fats 20-35%

General Findings
1. The amount of aa needed to stimulate muscle growth during rest and after exercise is very small (< 10g).
2. more is NOT better
a little difference between 10 vs. 20 vs. 40 g after exercise-all had same effect. 10g did the job.
3. Better to deliver small amounts periodically rather than all together. 2-3 hours.
4. Essential aa seem to be better than mixed aa (both essential and non-essential).
Branch Chain (BCAA)
Vast majority of muscle mass are BCAA
5. Ideal to feed immediately after exercise and then within 2-3 hours. 10 within the hour. low fat content
-not true with CHO-sooner the better
6. After exercise, muscle synthesis is elevated for 24 hours.
7. milk, whey, casein, better than soy.
8. same recommendations for endurance and strength athletes.
9. Affects diminished over time if not progressing overload
10. CR pool not responsible for muscle synthesis, protein pool is. It decreases recovery time.
11. No good evidence that protein supplements are superior to high quality protein sources, eg skim milk, lean meats, etc.

1hr. before- take protein w/high glycemic level food to increase level of insulin in the blood.

Fate of Dietary Protein

1. Energy needs
2. used to synthesize body proteins
-enzyme (protein catalyst)
- antibodies/immune function
- hormones/neurotransmitters
- maintaining fluid balance
- mtn. acid-base balance (pH)
- transport carriers
- blood clotting
- muscle 22% protein, 70% water, 8% minerals
- bone (frame filled in by minerals)
3. Stored as fat
- aa are deaminated (removal of NH2), expensive process for the body to do. only store half of what you start with.
Harder on the kidneys-urinate NH2 out. But if you have healthy kidneys, it should be fine.

Vegetarianism
general term used to describe those ppl. who exclude meat, poultry, fish and other animal derived products from their diet.

Lactoveg.: includes milk products
ovoveg: includes eggs
polloveg: includes chicken
piscoveg: includes fish
vegan-excludes ALL animal products

see pkt. for veg food pyramid

Problems with Vegans
Vitamin B12 is only found in animal sources
Ca
Riboflavin
-can get these from supplements, soybeans, leafy greens, grains/enriched products
iron-iron from plant sources tend not to be absorbed well by the human body. spinach, legumes, peas. Facilitate absorption by eating vitamin C.
kcals-can't get a lot

Legumes:
black eyed peas
chickpeas
great northern beans
kidney beans/red
lentils
lima beans
navy beans
pinto beans
split peas
white beans
black beans
peanuts

Anabolic-Androgenic Steroids

Anabolic-tissue building
androgenic-development of male secondary sex characteristics
Steroids-derived from male sex hormone testosterone
Strength, hypertrophy, recovery, increased muscle mass.

Unhealthy:
hyperplasia
over training

Negative side effects:
body stops producing testosterone
atrophy of testes
kidney/liver damage
bad blood profile, increased risk of CVD
Brain tumors
tendons can't keep up with muscle growth
roid rage, temper
acne
male pattern baldness
immortality complex
decreased reproductive ability

2.25.08 Lipids

2008-02-26T18:19:00.000-08:00

Lipids ch. 5

Lipids are organic compounds. They contain C, H, & O, but the difference between CHO and lipids is that lipids have many more C & H relative to O.

1. Triglycerides
2. Phospholipids
3. Sterols

Triglycerides

Commonly known as "fat"
95% of dietary lipids
Structure: Glycerol attached to three Fatty Acids (FA). Glycerol is treated like CHO in the liver.

There are three types of FA. The three FA attached to the glycerol can be any combination of the three. (Saturated, monounsaturated, polyunsaturated)

Glycerol: 3 carbon chain
All FA have an even # of Carbons.

Canola Oil
FA are monounsaturated usually and saturated FA are least common in canola oil

Saturated FA
Saturated with H
Sources: red meat, milk, butter, lard, coconut oil, palm oil (tropical oils)
usually solid at room temp
assoc w/ increased risk of CVD, Colon cancer, prostate cancer, breast cancer
assoc w/ inc. blood cholesterol
assoc w. inc. levels of LDL

NO reason to consume saturated FA

Monounsaturated FA
contain one double bond (lose 2 H)
Sources: avocado, olive oil, peanut oil, canola oil
fewer health risks
assoc w/ lower blood cholesterol
No effect on HDL

Polyunsaturated FA
Contains 2 or more double bonds
gets rid of 2 H per double bond
Sources: corn oil, safflower oil, soybean oil (not as easy to cook with)
Usually liquid at room temp.
assoc w/ decreased blood cholesterol
assoc w/ Inc. HDL
essential PUFA- Need from diet because we can't make it (polyunsat. FA)
1. Omega 3 FA
2. Omega 6 FA

Omega 6
Linoleic Acid
Sources: Corn oil, safflower oil, soybean oil, plant sources ONLY
maintains structure and function of cell membranes
symptoms of deficiency: skin lesions

Omega 3
Linolenic Acid
Canola and soybean oil, wheat germ, walnuts, plant sources ONLY
precursor found in fish-can be made into O3 by the body with the same benefits
active in eyes and brain function
Deficiencies: visual problems, subtle neurological problems, skin rash, liver and kidney problems
2% of total kcals for adequate intake of essential FA.

Phospolipids

Comprise 3% of dietary lipids
nonessential
emulsifiers- promotes mixing of 2 liquids that are not mutually soluble.
part of cell membrane structure.
Sources: eggs, liver, soybeans, wheat germ, peanuts
lecithin

Sterols
comprise 2% of dietary lipids
nonessential
vital to life: bile acids, sex hormones, vitamin D, majority of cell membrane
Forms deposits on artery walls
Sources: meat, egg yolks, fish, chicken, dairy, animal sources ONLY

Recommendations for decreasing Total Cholesterol and LDL
(in order of best to least affective)
1. Reduction of saturated fat
2. reduction of body fat
3. increase in dietary CHO and fiber (esp. fruit, veggies, beans, oat products)

Recommendations for Increasing HDL
In order
1. Aerobic exercise
2. Weight (fat) reduction
3. Smoking cessation
4. Moderate alcohol consumption

Fate of Dietary Triglycerides (fats)
When you eat fat, usage is prioritized by the body's needs
pkt. pg. 6

1. Used for energy
2. Used to produce: nonessential FA (regulates blood clotting, blood pressure, immune response), Cholesterol, phospholipids, Fat soluble vit. (ADEK, Reg 10 of total kcals in form of fat to ensure absorption of these).
3. Storage (as fat): Visceral (internal), muscle triglycerides, subcutaneous.

Digestion: During beta oxidation, the body breaks off the terminal two C molecules and attaces them to CoA and sends that through the Kreb's Cycle. As it needs more energy, it will repeat this cycle. This is why the C chains in FA are in even #s.

In a 15% body fat male:
Fat storage: adipose (100,000 kcals), muscle triglycerides (2800 kcals)

The place you store fat the easiest is the hardest to lose from. There is no spot usage of fat in visceral storage.

Three Stores:

1. In blood-FFA (Free Fatty Acids)
2. Viscerally/Internal/Subcutaneous
3. Muscle triglycerides

Blood FFA are limited so visceral fat breaks down to supply blood with more FFA.
Muscle triglycerides are site specific. They are predominently used during high I workouts. Less I to lose visceral fat.

Hydrogenation of Fats

At room temp:
1. Makes fats more solid
2. Increased shelf life (decreases rancidity)
3. Adding H to C=C
4. Increases saturation
5. Increases risk for CVD

Partially hydrogenated
- some C=C still remain but the configuration changes from CIS to TRANS isomers
Naturally, the H's are on the same side but trans isomers have their H's on opposite sides of the double bonded Carbons. These are foreign to the body so we are unable to metabolize them correctly.
Trans isomers are NOT found naturally
recent research indicates health risks assoc w/ trans isomers
at least 7% or less overall kcals should come from Trans fat

pg. 8 (Strategies for Lowering Fat Intake)-READ! There will be a test question from this page.

2.11.08 Carbohydrates

2008-02-13T19:58:00.000-08:00

CHO metabolism pg. 4 pkt.

During Glycolysis (breakdown of glucose to pyruvate) 6 carbon chain is broken into 2-3 carbon chain pyruvates.

Energy is given off to create 3 ATP. If the body's blood glucose is not adequate, liver and muscle glycogen can be converted to glucose.

Anaerobic glycolysis- pyruvate to lactate. Recovery- slow recovery - lactate goes back to pyruvate.

Aerobic glycolysis- pyruvate to acetyl CoA

Kreb Cycle- CO2 released, exhaled. H ions shuttled to mitochondria

ETS- Byproduct is water. large release of energy (32 ATP)

CHO/Lipids

Power-walking 1 mile=100 kcals - x amount from CHO = y amount from lipids

What dictates how much CHO/lipids we use?
1. Intensity
2. Duration
3. Diet Prior to exercise

I= 1/D (inverse relationship) (as intensity increases, duration decreases)

as I increases, CHO usage increases, lipid usage decreases
as D increases, CHO usage decreases, lipid usage increases

Resting State- 60% lipids burned (body prefers to use lipids)

Diet Prior to Exercise

The body tends to use what is available to it.
But, for performance- you will fatigue @ depletion of muscle glycogen, except for the one case when very high intensity for very low duration leads to build up of H ions.
However, in this case, CHO are very important to recovery.

CHO is the most important for ANY exercise program.

CHO stores
Muscle glycogen-most important to performance
liver glycogen
blood glucose

fatigue sets in as muscle glycogen is deleated (except for highest intensity).

5 Factors for how we use Muscle Glycogen
1. Intensity
2. Duration
3. Mode -site specific- muscle glycogen doesn't convert to blood glucose-must be used
in that specific muscle.
4. Fitness level-better aerobic shape-better you use Lipids
5. Fast twitch vs. slow twitch muscle use-specific to I and D. FT-Primarily anaerobic,
ST-Primarily aerobic

Optimizing Performance

Pre Event Meal

*Mixed diet, 3-4 days before switch to high CHO diet (65-70% kcals from CHO) No exhaustive exercise. Increases MG stores by 40%.

*Mixed diet, 3-4 days before, perform an exhaustive workout, increase CHO intake, Increases MG stores by 100% (doubles)

* Classical Procedure
1week before- exhaustive exercise, low CHO diet, high Fats/proteins.
3-4 days before, perform exhaustive exercise, switch to high CHO diet. Increases MG stores by 200%

* High CHO diet all the time

Goal of Pre-game meal
top off MG level & normalize BG level.

Solid meal 2.5-3 hrs. before event
liquid meal 1-1.5 hrs. before- water based meals are easier to digest

High CHO less of the refined sugars: lightly buttered toast, cereal, etc.
Avoid high fiber meal

15-20 min. before (book says 10 min.) eat refined sugar-won't get reactive hypoglycemia

During the Event
liquid usually
under 60-90 min- water

>90 min-glucose drink
Gatorade (6-8% solution), ACSM (4-8%), Author 5-10%, Costill 2-2.5%

Post Game
Chocolate milk

Sooner the better within 1-2 hours is optimal

High CHO

More refined the quicker

still no insulin reaction

3:1 ratio with protein
(probably due to the extra calories provided by the protein)

Replenishing MG

Also facilitating Muscle growth.

1.28.08 What is good research in our field?

2008-01-30T10:11:00.000-08:00

Nutrition
1.28.08

Nutrition is a very research oriented profession.
What is good research?

Experimental Research
The only type of research that looks at cause and effect relationships.

1. Must have a control group
2. Must have a treatment group

There must be at least two groups, a control who gets a placebo, and a treatment group. The treatment should be the only difference between the two groups of people. Other variables should be controlled for.
Placebo is an inert substance that will have no physiological effect on the subjects.

3. Large n size (large sample size)
Technically, to be statistically significant, you only need 6 ppl. in your study. But we give more weight to groups of three thousand, instead of groups of three.

4. Double blind- none of the subjects nor the testers know who gets the placebo. The only person who knows is the person running the study who keeps it a secret.

5. Statistical significance
6. Reproducibility- must be done hundreds of time by many labs and many researchers.
7. Must appear in a peer reviewed journal? Still question this.

Epidemiological Research
The study of large populations to determine relationships between two or more variables.

Example: Divide group into ppl. who smoke and ppl. who don't. Shows the relationship (correlation) between smoking and lung cancer. Establishes relationship but NOT a cause effect relationship. To get a cause effect relationship you would have to use unethical study practices which cannot be performed. (forcing one group to smoke and one group not to..)

pg. 1 of pkt. International Journal of Sports Medicine
One question on test:

pg. 3 Anatomy and Physiology of the digestive tract:

Digestion: mechanical and chemical breakdown of foods into smaller components making them absorbable.
-Chewing
-Saliva, stomach acid

Absorption: assimilation of nutrients into the body.

1. Mouth- chewing- by jaws and teeth or gums
salivary glands: moisten food, enzymes start digestion- esp. complex carbs.

2. Esophagus-passage between mouth and stomach. Peristalsis- muscular contractions that ensure the food goes into the stomach from the mouth even against gravity. Food is called bolus one it's in the esophagus.

3. One way sphincter valve - Lower Esophageal sphincter (LES)
-Gastro-esophageal reflux (GES) occurs when it doesn't close fully, allowing food the flow the wrong direction.
4. Stomach-about the size of your fist when empty.
2 containers
a. 1st 2/3s is called the body (storage) churns and adds enzymes
b. 2nd Pyloric (food is now called chyme)- still undergoing digestion NOT absorption yet.

5. One way sphincter valve -Pyloric sphincter

6. Small intestines
a. duodenum
-pancreas, liver and gallbladder start at this point. The vast majority of absorption of nutrients happens in the duodenum and jejunum.
b. jejunum
c. ileum (not ilium)

7. Cecum
8. Large intestines
a. ascending colon
b. transverse colon
c. descending colon
d. sigmoid colon
Vast majority of water and electrolyte absorption happens in the large intestines.

9. Rectum
10 Anal Canal

-------------------------------------------------------------------------------------------------------------------------

CHO (C6H12O6)
(Carbon, Hydrogen, Oxygen)

pg. 4 pkt.

Carbs are organic compounds- contain carbon
Most abundant nutrient by far
most critical nutrient to physically active person by far

1. Monosaccharides (Simple CHO)
Significantly different than refined sugar.
a. Glucose (only one the body can use)
b. fructose
c. galactose (body converts fructose and galactose into glucose

Fructose is significantly sweeter than either a or b so manufactures don't have to use much thus saving money. Plus, fructose is processes slowly by the body giving the body energy over a longer period of time instead of a rush. The problem is (esp. with sports drinks) is that as they sit in the GI tract the fructose draws water out and may cause diarrhea.

2. Disaccharides (simple CHO)
-sucrose (gructose and glucose)
-lactose (glucose and galactose)
-maltose (glucose and glucose)
All must be broken down into glucose.

3. Polysaccharides (complex CHO &/or glucose polymers)
Must be broken down even more times.
a. starch- highly branched glucose stored in a plant.
b. glycogen-highly branched glucose stored in the muscle and liver
c. fiber-cannot be broken down by human body.

When you eat any CHO it will be converted to glucose & put into the blood. Healthy blood glucose levels are 70-100 mg/d.

GRAPH

Pancreas senses too much glucose in the blood -releases insulin (postperandial)
insulin is a hormon that acts as a key to open muscles and fat cells in order to absorb excess glucose. Usually, the pancreas overproduces insulin and blood sugar will drop too low ( reactive hypoglycemia)
Pancreas then produces glucagon (opposite of insulin) -starts leveling and returning to 70-100mg/d.
If it takes longer that 2-3 hours to level out, you may be suffering from diabetes.

10-15min. before a race eat refined sugar so there will be no up and big crash- body does not need to produce insulin because you will be using it as energy.

Fate of Blood Glucose (3 fates in order of priority)
1. Provide energy
2. Store in muscle & liver as glycogen
3. Store as fat/adipose

1st priority of body is to provide needed energy because blood only stores 5 grams of glucose (20kcals). The liver stores 70-100 g (400 kcals) to replenish the blood to keep it at 5 g. Muscles total 300-400 g (1200-1600 kcals0
Only health concern with eating CHO? Cavities
There is no research to back up eating too many CHO causes diabetes.

CHO in the form of Grain

1. Bran
a. Protective covering of the seed.
b. not digestable in humans (insoluble)
c. high in fiber, B vitamins, minerals

2. Germ
a. embryo portion of the seed
b. high in B vitamins, Vitamin E, minerals, essential fatty acids

3. Endosperm
a. internal, edible part of the seed
b. 95% starch
c. high in Fe, protein, niacin

Grain Preperation Terms

1. Whole-contains all bran, germ, and endosperm (healthy, expensive, short shelf life)
2. Refined-removal of all bran and most of germ (increased shelf life, healthy)
3. Enriched-refined grain w/ added thiamin, riboflavin, niacin, folate (1996), iron
4. Fortified-refined grain w/vitamins and minerals added above those levels occurring naturally.
-may not be present naturally (eg Calcium)

Dietary Fiber
1. Insoluble
-source: wheat bran, veggies
health benefits: lower rish of colon cancer, rectal cancer
lower rish of diverticulosus ( condition when large intestine has extra pockets where food gets trapped and then gets infected)

2. Soluble
-Source: oat bran, fruits, legumes
-health benefits:slows glucose absorption which helps maintain blood glucose levels, lowers total cholesterol

Actual intake (average person) 6-8g per day
Nat. Cancer Inst. recommendation 24-40g per day
-add to diet slowly (no suppliments-natural food)
-drink plenty of water
-may bind minerals

Glycemic Index (GI)

History of GI

conceived of by Jenkins, et al. (1981) as management tool for IDDM (type 1 diabetes)
-new sugar busters
-atkins
-zone
-south beach diet
-new glucose revolution

What is GI?
Ranks CHO food on how quickly they elevate BG levels
-over a 2hr. pd.
-compaired to either pure glucose or white bread (reference food given a 100 value)

High GI 70 and up
Moderate GI 56-69
Low 0-55

Factors that affect GI:
1. cooking method
2. processing method
3. fiber contents (inverse relationship)
4. type of sugar (glucose:100, sucrose:68)
5. Fat content (inverse relationship)

French fries: 75
Potato chips: 58 (lowest GI because of fat content)
Baked potato: 85

Criticisms:
1. highly variable -cooking method -vary w/i same and different ppl (diff. times of the day)

2. does not take into consideration serving size -based on 50g of CHO (which is 1.5 lbs. of raw carrots)

3. fat lowers GI -high fat foods seen as good dietary choices

4. Meals are mixed diets - GI loses its usefulness in a mixed meal
5. No standardization of testing. - best measured in the morning after overnight fast.

6. Use of two referance foods
glucose (new glucose revolution)
white bread (south beach diet
conversion to compare diets: (white bread based)(.7)=(glucose based)

7. Some nutritious foods are not allowed while less nutritious foods are encouraged. (fruit is high GI)

GI and Obesity

Many popular diets blame high GI foods for obesity
1. high insulin levels facilitate fat storage

Conflicting Research:
1. short term studies
2. small populations
3. based on animals (atkins)

Many factors contribute to a person’s body weight:
1. genetics
2. activity level
3. dietary habits
4. psychology
5. social
6. cultural
7 GI (1 additional factor to consider)

1/14/08 Definitions and Acronyms

2008-01-16T15:01:00.000-08:00

Nutrition
1.14.08

This class will take general nutrition and apply it to sport/fitness.

Never give specific suggestions- we can't give specific advice.

Nutrition: The study of the nutrients in foods and of the body's handling of them.
Possible factors in choosing what we eat: taste, cost, location, ethnicity, etc.
1. Ingestion
2. Digestion
3. Absorption
4. Transport (in the blood)
5. Metabolism
6. Food interactions
7. Storage
8. Excretion
Also refers to the: psychological, sociological, economic, etc. factors in one's diet

Nutrient: substance obtained from food. Used in the body to provide energy and/or structural material, regulate growth, maintenance, and repair of body tissue.

6 (7) Categories of Nutrients:

1. Vitamins
2. Minerals
3. Water
4. Proteins
5. Carbs (CHO)
6. Lipids
7. Alcohol- very small amounts help w/ archery and marksmanship (Olympic sports).

Proteins, Carbs, Lipids and Alcohol are all energy nutrients: Nutrients that can be broken down and used for synthesis of ATP directly.

Sports Nutrition (The official definition)- The application of nutritional principles to enhance sports performance. (Timing and quantity of food differ for athletes)

Essential Nutrients:
1. Those nutrients that body CANNOT make-they are essential in your diet-you must consume them.
2. 49 different essential nutrients
3. Can make water but not nearly enough (not in sufficient quantity)

Non-essential Nutrient: Those nutrients that the body can produce. They are not required in diet (example: cholesterol)

Energy: Ability or capacity to perform work

Calorie: A unit by which energy is measured. (= kilocalorie)

calorie: 1/1000 of a kcal (1000 calories in 1 Calorie)

Calories burned during exercise are the same as Calories in food.

kcal (1000 cal)
1. a unit by which food energy is measured
2. 1 kcal is equal to the amount of heat required to raise the temp of 1 kg of H2O by 1 degree Celsius.
eg. 1 calorie is the amount of energy it takes to raise 1 gram of H2O by 1 degree C.

MEMORIZE:

1 gram of CHO= 4 kcals
1 gram of protein= 4 kcals (4.3 but it takes .3 to digest)
1 gram of lipids= 9 kcals
1 gram of alcohol= 7 kcals

For the next section, please refer to the 4th-9th pages of the packet (not the ones #ed 4-9)

RDA

Pg. 4 of pkt.

RDA is the predecessor of the DRI and stands for Recommended dietary allowance

RDA est. 1943
Over 30% of drafts and recruits for WWII were turned away for health issues from deficiencies in nutritional intake
Government knew this was dangerous to general public health
Updated every 10 years

DRI stands for Dietary Reference Intakes
a set of values for 9 vitamins, 4 minerals, and the compound choline.
It is an umbrella term for EAR, RDA, AI, & TUIL

Pg. 5 EAR

Based on research from hundreds or thousands of articles for each age group and set on a reference male (170lbs. 5'9") and a reference female.
EAR covers 50% of all people.
(Test question) When the government doesn't ask you specific questions about yourself, the advice is based on the EAR (& the reference male and female).

Pg. 6 (test question) Know the 4th bullet point

Pg. 7 AI Data is not adequate
Pg. 8 TUIL - Tolerable upper intake limit of a substance. EG. vitamins A & K can be extremely toxic at these levels.

Pg. 9 EMR - The lower limit
1) K (potassium)
2) Na (sodium)
3) Cl (chloride)

Using Nutrient Recommendations
1. Nutrient intakes apply to healthy individuals only
2. Recommendations on
Red flag is <67% of RDA (of any particular vitamin or mineral)
1. Suggest that nutrients come from a variety of foods from all 5 food groups
2. Not from supplements and fortifications

RDA & AI are recommendations over time- over a couple of days--eg 3 day recall
We look at averages- meet needs over a 3 day span. (1 day you could get more than another)
Average of 3-7 days depending on the article you read.

TUIL is base on 1 day.
RDAs are designed for groups, not individuals- do they fall into a group? Everyone (especially the extremes) has different needs.
Red flag when below 67% of RDA (on essentials, not on things like cholesterol or saturated fat)

Read Ch. 4 in Nutrition book - Carbohydrates

First Post

2008-01-09T08:18:00.000-08:00

Hello,

Welcome back to everyone who used the blog last semester. Hope everyone had a good break. And welcome to my blog of notes, for those of you who are new this semester.

A few notes on changes from last semester:

To make things much more simple, I've created two different blogs, one for Nutrition and one for Special Pops (both separate from fittprogramnotes from last sem.). You can go between these easily without having to type separate addresses by clicking on the "View my profile" link under my photo. This will take you to a page with my name, etc. and a list of all my blogs. You'll see the one from last semester and the two for this one. This will make things a little less confusing and a little easier.

Good luck in the new year and a new semester with Tom! See you all in class.