CONCEPTS OF FITNESS AND WELLNESS Nutrition I General Concepts

CONCEPTS OF FITNESS AND WELLNESS Classes of Nutrients n Carbohydrates n Proteins n Fats n Vitamins n Minerals n Water

CONCEPTS OF FITNESS AND WELLNESS Carbohydrates (3 types) n Monosaccharides: glucose, fructose, galactose (hexoses) n Disaccharides: –sucrose = glucose + fructose »[simple] (pop, candy, sweets) –Maltose = glucose + glucose –Lactose = glucose + galactose n Polysaccharides

CONCEPTS OF FITNESS AND WELLNESS Carbohydrates n Digestion convert all CHO to glucose n Glucose fates –Cell energy: glycolysis –Stored as glycogen in muscle and liver –Converted to fat for energy storage –Carbon skeleton for synthesis of non- essential amino acids

CONCEPTS OF FITNESS AND WELLNESS Carbohydrates n Two types of polysaccharides: –Animal –Plant n Two forms of plant polysaccharides: –Starch [complex carbohydrate] (pasta, rice, breads) –Fiber (cellulose, gums, hemicellulose, pectin) n What’s good about fiber?

CONCEPTS OF FITNESS AND WELLNESS Ways to Get More Fiber n Eat more fruits and vegetables n Eat whole grain foods

CONCEPTS OF FITNESS AND WELLNESS A Grain of Wheat BRAN - B vitamins - minerals - dietary fiber ENDOSPERM - starch - protein - some iron and B vitamins GERM - essential fats - minerals - vitamins (B's, E and folacin)

CONCEPTS OF FITNESS AND WELLNESS Polysaccharides n What is the major animal polysaccharide? n Approximately how many calories of animal polysaccharide can an 80-kg person store? n Where is it stored?

CONCEPTS OF FITNESS AND WELLNESS Polysaccharides What is glycogenolysis? What is gluconeogenesis? Liver Glycogen Blood Glucose Muscle Glycogen Muscle Glucose Energy Amino Acids Glucose

CONCEPTS OF FITNESS AND WELLNESS Carbohydrate Role n Energy Source n Protein Sparer n Metabolic Primer (fats burn in carbohydrate fire) n Fuel for central nervous system

CONCEPTS OF FITNESS AND WELLNESS Recommended Carbohydrate n What is the typical amount of carbohydrate consumed as % of total calories? n What is the recommended carbohydrate intake as % of total calories for physically active man and woman?

CONCEPTS OF FITNESS AND WELLNESS Trends in Carbohydrate Consumption C A R B O H Y D R A T E S SIMPLE COMPLEX P E R C E N T 65% 35% 50% 45% 55%

CONCEPTS OF FITNESS AND WELLNESS Carbohydrate Confusion n Consumption of low-fiber processed starches stimulates overproduction of insulin which increases TGs & fat synthesis n Variables for metabolic syndrome –Abdominal fatness –Triacylglycerides –Low HDL –High BP –High fasting blood glucose

CONCEPTS OF FITNESS AND WELLNESS Carbohydrate Confusion n Glycemic index: measures the rise in blood glucose level after ingestion of equal quantities of carbohydrate containing food n Glycemic load: quantifies overall glycemic effect of a portion of food n Low glycemic index foods slower passage of food into small intestine; fiber slows digestion rate

CONCEPTS OF FITNESS AND WELLNESS Carbohydrate Utilization in Exercise n What is the primary fuel during intense exercise of short duration? n What is the utilization of CHO during initial stage of moderate but prolonged?

CONCEPTS OF FITNESS AND WELLNESS Carbohydrate Utilization in Exercise n What is the utilization of CHO during middle stage of moderate but prolonged? n What is the utilization of CHO during last stage of moderate but prolonged?

CONCEPTS OF FITNESS AND WELLNESS Lipids n Common simple fat in body: triacylglyceride. n Molecular structure: glycerol & 3 carbon chains (fatty acids)

CONCEPTS OF FITNESS AND WELLNESS Sources of Fats n Animal (saturated) n Vegetable (unsaturated) –Poly-unsaturated –Mono- unsaturated

CONCEPTS OF FITNESS AND WELLNESS Composition of Oils (%) Type SatPoly Mono safflower sunflower corn soybean sesame peanut palm olive canola

CONCEPTS OF FITNESS AND WELLNESS Dietary Fat Recommendations n Less than 30% of calories in diet from fat n Less than 1/3 of dietary fat should be saturated n Less than 10% of total calories from saturated fat

CONCEPTS OF FITNESS AND WELLNESS Recommended Dietary Intake CHO CHO (55-60%) FAT FAT (<30%) PRO PRO (10-15%)

CONCEPTS OF FITNESS AND WELLNESS Actual Dietary Intake (Average American) CHO (47%) CHO FAT (40%) PRO (13%) PRO FAT

CONCEPTS OF FITNESS AND WELLNESS Caloric Content of Foods Carbohydrates4 cal/g Protein4 cal/g Fats9 cal/g Alcohol7 cal/g

CONCEPTS OF FITNESS AND WELLNESS Caloric Density Boloney & Turkey 80% "fat free” 52 calories / slice 4 grams fat / slice 98% “fat free” 30 calories/slice 1 gram fat /slice Calories from fat = 4 g/slice x 9 cal/g = 36 cals Percent of calories from fat = 36 cals /52 cal total = 69% Calories from fat = 1 g/slice x 9 cal/g = 9 cals Percent of calories from fat = 9 cals /30 cal total = 30%

CONCEPTS OF FITNESS AND WELLNESS Compound Lipid: Lipoproteins n High Density Lipoproteins n Low Density Lipoproteins n Very Low Density Lipoproteins What are the dietary implications of these lipoproteins?

CONCEPTS OF FITNESS AND WELLNESS Lipids Trans Fatty Acids What makes trans FA dangerous? Fish Oils Contain 2 PUFAs Eicosapentaenoic & Docosahexanoic Improve lipid profile

CONCEPTS OF FITNESS AND WELLNESS Lipids Role in Body n Energy reserve –150 lb x.25 x 3500 = 131,250 kcals n Protection of vital organs & thermal insulation n Carrier fat soluble vitamins What aspect of lipid causes it to contain more energy than equal weight of CHO?

CONCEPTS OF FITNESS AND WELLNESS Protein: (Amino Acids - 20) n Non-essential (11) n Essential (9) –Valine –Leucine –Isoleucine –Threonine –Lycine –Histidine –Phenylalanine –Tryptophan –Methionine How does chemical structure of protein differ from carbohydrate and lipid?

CONCEPTS OF FITNESS AND WELLNESS Sources of Protein n Animal (complete) –meats, dairy n Vegetable (incomplete) –beans, nuts, legumes, grains –What is synthesis of a nonessential amino acid from C, O, and H called?

CONCEPTS OF FITNESS AND WELLNESS Protein Requirements n RDA average =.8 g/kg/day n RDA athlete = g/kg/day High levels of protein intake above 2 g/kg/day can be harmful to the body Why is excessive protein harmful? What does body do with excessive protein?