1. Chapter 6 Nutrition

2. Nutrition process by which a living organism assimilates food and uses it for growth and replacement of tissues; field of science that deals with food and nourishment

3. Energy power used to do work or produce heat or light cannot be created or destroyed but can change forms

4. Solar energy energy from the sun Living plants convert solar energy to chemical energy through photosynthesis This chemical energy makes carbohydrates, protein, and fat Animals oxidize these to make CO 2, energy, and H 2 0

5. Calorie – measurement of energy for nutrition Carbohydrates – 4 cal/g Protein – 4 cal/g Fat – 9 cal/g Alcohol – 7 cal/g

6. Carbohydrates Primary source of fuel for the body Simple carbs – provide energy but zero nutrients; “empty calories” Simple carbohydrates are usually considered to be bad carbs, but this is only because they are often broken down, and re-processed in an unnatural way, such as sweet things like chocolate etc. There is no doubt about it, natural simple carbohydrates are the best to include in your diet. Monosaccharides -simplest carbohydrates.; usually have a sweet taste; building blocks of disaccharides and polysaccharides

7. Simple Carbohydrates natural foods made up of simple carbohydrates, the foods are low in sugar and do not promote weight gain; Apples Cherry Blackberries Cranberries Grapefruit Kiwi Lemon Oranges Pear Raspberries Strawberries a list of simple carbohydrates with high sugar, and which you should avoid having in your diet; Table sugar Cakes Jam Fudge Toffee Boiled sweets Honey Soft drinks Tinned fruits Pickle Chutney

8. Examples of Monosaccharides glucose, fructose, galactose, Fructose and galactose must be converted to glucose by the liver

9. Glucose Nearly all ripe fruits and vegetables. This sugar is abundant in most diets. Honey, grape, banana, mango, cherries, strawberry, cocoa, aloe vera, licorice, sasparila, hawthorn, garlic, echinacea, and kelp

10. Galactose Dairy products fenugreek kelp apple pectin apples apricot banana blackberries cherries cranberries currants dates grapes kiwi fruit mango orange nectarine peach pear pineapple plums prunes raspberries rhubarb strawberries passionfruit echinacea boswellia chestnuts broccoli brussels sprouts avocado cabbage carrot cauliflower celery cucumber potato eggplant tomatoes leeks asparagus lettuce green beans mushrooms beetroot onions parsnip green peas pumpkin spinach

11. Galactose (cont’d) Galactose is another of the 8 essential glyconutrients and in found mostly in dairy products and in some fruits. Galactose can inhibit many health problems from starting and also useful in the healing process as well.

12. Mannose Mannose is a little different from glucose since it is absorbed 8 times slower and through the upper GI tract. Mannose is perhaps THE major player when it comes to intercellular communication. Mannose is involved in more cell interactions than any of the other sugars and a deficiency in mannose has been linked to a whole host of health problems Aloe vera (acemannan is a chain of mannose molecules), kelp, shiitake mushroom, ground fenugreek, carob gum, guar gum, black currants, red currants, gooseberries, green beans, capsicum (cayenne pepper), cabbage, eggplant, tomatoes, turnip, Cranberry

13. Fucose Fucose (not fructose) is found abundantly in mother's breast milk and in specific mushrooms. Fucose is found in high concentrations in the nerve synapses (spaces between nerve endings), in the outer layer of our skin and in the kidneys and testes. Kelp, wakame seaweed, brewers yeast

14. Xylose Xylose has been shown to have both antibacterial and antifungal properties. Diabetics sometimes use the commercial derivative of Xylose, (Xylitol) as a sugar substitute. Xylose is absorbed in the small intestine where it increases the friendly flora, which in turns helps all other nutrients absorb more effectively. Kelp, ground psyllium seeds, guava, pears, blackberries, loganberries, raspberries, aloe vera, echinacea, boswellia, broccoli, spinach, eggplant, peas, green beans, okra, cabbage, and corn

15. N-acetylglucosamine N-AcetylGlucosamine has been linked to helping immune system functioning especially in relation to a whole host of immunological disorders. N- AcetylGlucosamine is found in the thyroid gland, testes, liver and small intestines. Shark cartilage, shiitake mushrooms and supplements are good sources for N-AcetylGlucosamine. Shiitake mushroom, shark cartilage, beef cartilage, and glucosamine sulphate

16. N-acetylgalactosamine N-AcetylGalactosamine is probably the least known of the 8 essential sugars and more research is needed to pinpoint its roles in disease prevention and healing. Patients with various cancers such as colon cancer have been found to have about half as much N- AcetylGalactosamine as do non-cancerous people Shark cartilage, beef cartilage, chondroitin sulphate, and red algae called Dumontiaceae

17. N-acetylneuraminic acid N-AcetylNeuraminic Acid has been linked to brain development, learning, memory and cognitive performance. N-acetylneuraminic acid is found mainly in the glycoproteins and glycolipids and widely distributed throughout the human body. Studies have shown that N- AcetylNeuraminic Acid is effective in fighting against viruses and airborne allergens. Whey protein concentrate or isolate and chicken eggs

18. Disaccharides formed when two sugars (monosaccharides) are joined together and a molecule of water is removed They are a type of carbohydrate which is typically high on the glycemic index, which means that, when digested, they cause a rapid rise in blood-glucose levels.

19. Examples of Disaccharides Sucrose (glucose + fructose) formed as a result of photosynthesis (sunlight absorbed by chlorophyll reacting with other compounds) in plants) is found in table sugar and is made up of glucose and fructose. Lactose (glucose + galactose) comes from milk and is made up of glucose and galactose. Lactose has a complex molecular structure, which means that some people (lactose intolerant) are unable to digest it properly. Maltose (glucose + glucose) is not commonly found in nature It is present in germinating grain, in a small proportion in corn syrup, and forms on the partial hydrolysis of starch. It is a reducing sugar.

20. Malted Barley Beer basic building blocks water, malted barley, and hops. Barley a basic cereal grain, is low in gluten, and is not particularly good for milling into flour for use in products such as bread. Barley is the preferred grain to make beer. The barley grains must be "malted" before they can be used in the brewing process. Malting is a process of bringing grain to the point of its highest possible starch content by allowing it to begin to sprout roots and take the first step to becoming a photosynthesizing plant. At the point when the maximum starch content is reached, the seed growth is stopped by heating the grain to a temperature that stops growth but allows an important natural enzyme diastase to remain active. Barley, once "malted" is very high in the type of starches that an enzyme called diastase (found naturally on the surface of the grain, just under the husk) can convert starch quite easily into the disaccharide called Maltose. This sugar is then fermented or metabolized by the yeasts to create carbon dioxide and ethyl alcohol

21. Polysaccharides complex carbohydrates Examples: storage polysaccharides – starch and glycogen; structural polysaccharides – cellulose (dietary fiber) and chitin (hard shell – exoskeleton)

24. Cellulose/Dietary Fiber a colorless, insoluble, indigestible, transparent, solid polysaccharide that is the primary constituent of the cell walls of plants. In the diet it provides the bulk necessary for proper digestive tract functioning. Rich sources are fruits, such as apples and bananas, and legumes, bran, and green vegetables, especially celery

25. Benefits of Fiber Fiber not only promotes health, it also help reduce the risk for some chronic diseases Fiber prevents constipation, hemorrhoids and diverticulosis. Fiber is also linked to prevent some cancers especially colon and breast cancer. In addition, fiber may help lower the LDL cholesterol (the bad cholesterol) and the total cholesterol therefore reducing the risk of heart disease. Furthermore, fiber can help lower blood sugar therefore help better manage diabetes. Types of Fiber: Soluble Fiber and Insoluble Fiber Both soluble and insoluble fiber are undigested. They are therefore not absorbed into the bloodstream. Instead of being used for energy, fiber is excreted from our bodies. Soluble fiber forms a gel when mixed with liquid while insoluble fiber does not. Insoluble fiber passes through our intestines largely intact.

26. Soluble Fiber Functions of Soluble Fiber bind with fatty acids prolong stomach emptying time so that sugar is released and absorbed more slowly Benefits of Soluble Fiber lower total cholesterol and LDL cholesterol (bad) therefore reducing the risk of heart disease regulate blood sugar for people with diabetes Food Sources of Soluble Fiber Oat/oat bran Dried beans and peas nuts barley Flax seed Fruits such as oranges and apples Vegetables such as carrots

27. Insoluble Fiber Functions of Insoluble Fiber move bulk through the intestines control and balance the pH (acidity) in the intestines Benefits of Insoluble Fiber promote regular bowel movement and prevent constipation remove toxic waste through colon in less time help prevent colon cancer by keeping an optimal pH in intestines to prevent microbes from producing cancerous substances Food Sources of Insoluble Fiber Vegetables such as green beans and dark green leafy vegetables Fruit skins and root vegetable skins Whole-wheat products Wheat oat Corn bran Seeds & Nuts

28. Insulin hormone produced by the pancreas that lowers the level of glucose in the blood by stimulating cells to store extra glucose When we eat, our bodies break food down into organic compounds, one of which is glucose. The cells of our bodies use glucose as a source of energy for movement, growth, repair, and other functions. But before the cells can use glucose, it must move from the bloodstream into the individual cells. This process requires insulin. Insulin is produced by the beta cells in the islets of Langerhans in the pancreas. When glucose enters our blood, the pancreas should automatically produce the right amount of insulin to move glucose into our cells. People with type 1 diabetes produce no insulin. People with type 2 diabetes do not always produce enough insulin. http://www.nku.edu/~dempseyd/THE_ENDOCRINE6.htm

29. Glycogen stored glucose; found in the liver and muscle tissue When blood sugar is low, glucagon is secreated stimulating liver glycogen to be converted to glucsoe to go through the blood stream

30. Carbohydrate intake 60-70% of daily intake

31. Protein Amino acids – building block of protein Amino acids are nitrogen-containing nutrients that form the building blocks of protein. Hundreds of different types of protein are vital for growth, development and sustaining life and therefore, amino acids are vital. The human body must make its own proteins "from scratch" since protein in food is broken down into amino acids during digestion. The body absorbs then uses these amino acids to make the new protein it needs. New protein is required on a constant basis to build and replace body structures (hair, skin, muscle, bone, cells of every kind) and to make hormones (insulin, growth hormone), enzymes (digestive, etc) and other fluids that sustain life. 80 naturally occuring amino acids – the body needs 20 total amino acids

32. 9 essential amino acids must be present in the diet (eggs, meat, dairy, plants) they are essential in the sense that, like vitamins, the body cannot manufacture them and therefore they must come from the diet Isoleucine, leucine, lysine, threonine, tryptophan, methionine, histidine, valine, phenylalanine All essential amino acids may be obtained from plant sources

33. 9 Essential AA (cont’d) Histidine (carnosine prescursor) L-carnosine - most heavily concentrated in those body tissues with the greatest energy requirements; skeletal muscle, cardiac muscle and the brain. Powerful antioxidant inhibit the process of glycation - Anti-aging Isoleucine (muscle growth and maintenance) BCAAs cannot be manufactured by the human body, and are therefore nutritionally essentia BCAAs act as a fuel source for skeletal muscle during times of trauma or stress, help prevent catabolism (the breakdown of muscle for energy), while encouraging protein synthesis especially popular among athletes and strength trainers for their anti-catabolic properties

34. Leucine (muscle growth and maintenance) BCAAs cannot be manufactured by the human body, and are therefore nutritionally essential Lysine (cold sores) build proteins, certain enzymes, hormones and antibodies L-lysine has a reputation for helping to reduce, prevent or shorten the duration of herpes sore outbreaks by inhibiting the replication of the virus. There are two types of herpes: Simplex I which causes cold sores in the mouth Simplex II which causes genital sores. L-lysine works to inhibit the viruses associated with both strains of herpes. The herpes virus seems to need the amino acid L- arginine for replication, and L-lysine competes with L-arginine for absorption in the body, thereby reducing levels of outbreak- inducing L-arginine.L- arginine For this reason, it is wise for those infected with the herpes virus to limit consumption of foods high in L-arginine, such as chocolate, peanuts, almonds, raisins, seeds, cereal grains and gelatin

35. Methionine Phenylalanine(supports alertness, mild appetite suppressant) L-phenylalanine helps the body build proteins and manufacture the amino acid L-tyrosine, among other important substances. Tyrosine is an important precursor in the production of the neurotransmitters norepinephrine and dopamine; low levels of which are linked to depression. Threonine

36. Tryptophan (promotes sound sleep, relaxant) manufacture of many important compounds including neurotransmitters like melatonin and serotonin. The 5-HTP form of tryptophan is an intermediate form created during the conversion of tryptophan into serotonin. Neurotransmitters are used for communication within the nervous system itself (brain, spinal cord, and nerves) and between the nervous system and the rest of the body. Imbalances relating to one or more neurotransmitters have been implicated in a wide range of physical and psychological problems including obesity, depression, compulsive behaviors, excessive appetite, sleep and sexual problems. tryptophan is the least abundant amino acid in the diet, relative to other amino acids. There is competition for available tryptophan throughout the entire body, so it can't be assumed that all or most dietary tryptophan will be used as we might wish, for neurotransmitter production. Tryptophan supplements can improve mood, decrease appetite improve sleep and possibly reduce some types of craving and binging episodes Tryptophan supplements are used to increase levels of neurotransmitters serotonin and melatonin, which have a complex relationship to mood, behavior and how we respond to changes in our external and internal environments. Tryptophan indirectly promotes relaxation, improves sleep quality and, to a variable degree, minimizes carbohydrate cravings and the compulsion some people feel to overeat. Tryptophan may also have HGH-releasing properties when taken on an empty stomach at bedtime. Valine (muscle growth and maintenance, NO production, circulation) BCAAs cannot be manufactured by the human body, and are therefore nutritionally essential

37. Conditionally Essential Amino Acids Conditionally essential amino acids (arginine, cysteine, glycine, glutamine, tyrpsine) - not normally required in the diet, but must be supplied exogenously to specific populations that do not synthesize it in adequate amounts. An example would be with the disease phenylketonuria (PKU). Individuals living with PKU must keep their intake of phenylalanine extremely low to prevent mental retardation and other metabolic complications. However, phenylalanine is the precursor for tyrosine synthesis. Without phenylalanine, tyrosine cannot be made and so tyrosine becomes essential in the diet of PKU patients.

38. 11 Non-essential Amino Acids Alanine (cellular energy production) Arginine* (NO production, circulation, growth hormone, ED) most of the health benefits attributed to arginine are due to its key role in nitric oxide (NO) production, which dilates bloods vessels and improves blood flow. This may benefit heart health and circulation in general. High doses of arginine may also stimulate the secretion of growth hormone. research shows that arginine may promote wound repair, may help decrease the severity or incidence of migraine headaches, and may help improve some types of erectile dysfunction Asparagine Aspartic acid Cysteine*(antioxidant, supports healthy hair) Sufficient amounts of l-cysteine are usually available through the diet in such high protein foods as cottage cheese, yogurt, various meats, granola and wheat germprotein

39. Glutamic acid (muscle, immune and intestinal health) Glutamine* (muscle, immune and intestinal health) Glutamine is the preferred energy source for immune cells such as lymphocytes and therefore glutamine supplements directly support immune system function. The immune system operates intimately with the digestive system and glutamine plays a major role here as well; glutamine both fuels and repairs intestinal cells. Glutamine is also used to synthesize bicarbonate ions that help regulate body pH. The liver uses glutamine to make important detoxification enzymes. Glutamine may be best known, though, for being a staple supplement among weight trainers and bodybuilders. Glutamine plays a primary role in maintenance of muscle tissue and may help prevent muscle catabolism (muscle breakdown) while promoting anabolic (muscle building) activity.

40. Glycine* Proline (collagen production) Serine Tyrosine* (mood support, brain booster) L-tyrosineis synthesized in the body from the essential amino acid L-phenylalanine Tyrosine is found in animal and plant-source proteins, such as fish, soy, meat, poultry, nuts, seeds, avocados and dairy foods. The body needs tyrosine to synthesize structural proteins, but most people who use tyrosine supplements do so for the role it plays in the production of key neurotransmitters like epinephrine, norepinephrine, dopamine, and serotonin. These neurotransmitters have a close relationship to mood, state- of-mind and alertness. In addition, tyrosine is necessary for the synthesis of thyroid, adrenal, and pituitary hormones, as well as the skin and hair pigment melanin. Some studies have shown tyrosine to help alleviate symptoms of depression and stress via the elevation of norepinephrine, dopamine and serotonin in the brain. Additionally, tyrosine may help individuals addicted to drugs such as cocaine, nicotine, alcohol and caffeine deal with the symptoms of withdrawal during drug detoxification.

41. Incomplete Protein Lacks 1+ essential amino acids Most vegetable protein, except for soy and hemp Complete Protein they contain all 20 amino acids, including the 9 essential amino acids Protein from animal sources such as meat, fish, egg Complete & Incomplete Protein

42. Protein Daily Intake If the body lacks sufficient essential amino acids from the diet when needed, it immediately breaks down muscle tissue protein as a last-resort. So strength trainers or athletes should be sure to consume high quality complete proteins with each meal, and eat 4 to 6 meals per day to support increased muscle production. Recommendations on protein consumption A general recommendation for healthy non-athletes is to consume about 0.4 grams of protein per pound of ideal body weight Athletes and bodybuilders may need from 0.8 up to 1.5 g of protein per pound of actual body weight. 15-20% of daily intake

43. Good Sources of Protein Meat beef (lean cuts) pork veal Fish salmon sardines tuna Poultry chicken (skinless) Turkey breast Dairy Whey protein powder Cottage cheese (low fat) Vegetable: (less concentrated) beans (lentils, adzuki beans & others) nuts (peanuts, almonds, pistachios) peas (split peas, chickpeas) soybeans Grains & seeds (be aware of fat content) Protein sources to Avoid or Limit Luncheon meats Whole milk Ground beef Ham, bacon, pork chop Cheese

44. Fat Dietary fat – source of energy, insulates body tissue, transports fat soluble vitamins (A, D, E, K), supplies essential fatty acids (linoleic and linolenic acids – proper growth)

45. Essential fatty acids Linoleic – omega 6, vegetable oils (sunflower, sassflower) Omega-6 deficiency symptoms include dry hair, hair loss, and poor wound healing. Linolenic – omega 3, fish, eggs, flaxseed Decrease chances of coronary heart disease

46. Saturated fats – animal fats, solid at room temperature

47. Unsaturated fats – plant fats, liquid at room temperature

48. Fat Daily Intake <30% of daily intake

49. Vitamins Help regulate biochemical reactions 13 specific – water soluble and fat soluble Water soluble – C, B complex, niacin, folic acid, biotin, pantothenic acid (B 5 ); excreted through urine Fat soluble – A, D, E, K; build up can be toxic

50. Minerals Can get in foods

51. Water Necessary for cellular function, heat regulation, elimination of wastes At rest you use 2.5L/day

52. Precompetition Diet DON’T eat right before competition Digestion takes 2-3 hours Eat low fat, and liquids 150-300g CHO (3-5g/kg bw) for endurance athletes