1. General Overview of Exercise Metabolism Just about anything you eat is metabolized to carbon dioxide & water with the concomitant synthesis of ATP to provide the chemical energy necessary to build and repair cellular components or to sustain muscle contraction.

2. The ATP generated is used up by muscle contraction and a variety of metabolic reactions regenerate the ATP; predominantly through 4 basic processes: 1-Myokinase reaction2-Creatine Phosphokinase reaction 3-Glycolysis (in cytosol)4-Oxidative Phosphorylation (in mitochondria) An Exercise-Centric View of Metabolism

3. We should not however, view ATP generation for muscle contraction as the only metabolism happening: metabolism of carbohydrates, lipids, & proteins provides the chemical energy ATP necessary for all normal cellular functions: maintaining membrane potentials, synthesizing hormones, DNA, neurotransmitters, membranes & proteins in order to replace the ones damaged by radicals and oxidants; or to grow new muscle cells to increase strength or to grow new fat cells when we eat too much; proteins (and a whole bunch more…).

4. Getting back to the ATP thing, these are some of the major metabolic pathways for metabolism: Glycolysis: produces pyruvate for acetyl CoA production in mitochondria, produces NADH (electrons) for ETC in mitochondria, anaerobic production of ATP MK & CPK: anaerobic production of ATP TCA: accepts acetyl-CoA for citrate synthesis, production of NADH (electrons) & TCA- intermediates can be used for synthesis of lipids, DNA, RNA, many amino acids, etc. β-oxidation: produces acetyl CoA for TCA Transamination: produces pyruvate, or acetyl CoA, or TCA ETC: electrons from TCA cycle & glycolysis are “joined” to oxygen to make water & the production of ATP Pentose Phosphate Pathway: production of ribose and NADPH for nucleotide and other synthesis processes

5. In many cases, vitamins and minerals play a functional role by being part of the structure of the proteins and/or enzymes (superoxide dismutase, xanthine oxidase, catalase, alcohol dehydrogenase, hemoglobin, glutathione peroxidase), or being co-factors (NAD, FAD, FMN, etc.) so various enzymes can do their job, or being part of functional molecules (ATP, GTP, etc.)

6. Secondary structure refers to how the amino acids interact to produce different shapes... And it is the physical properties of the amino acids within a protein that determines structure and function. Primary structure of a protein is the order in which the amino acids are joined together...

7. Tertiary structure refers to how the different secondary structures interact to produce the three- dimensional structure of the protein Leucine Zipper Zinc-finger

8. The different kinds of structural shapes in a protein are held together by a variety of different forces: Charge interactions - positive and negative amino acids attract - like charges repel Disulfide bonds – two sulfur-containing amino acids can covalently bond: RC-SH + HS-C-R’ → 2H + + R-C-S=S-C-R’ Hydrophobic interactions – hydrophobic amino acids will attract to each other (eg. Leucine) Multivalent metal coordination – metal ions bonding with multiple amino acids in a single protein (heme, zinc fingers)

9. Quaternary structure refers to the structural interactions between more than one tertiary structure Two alpha-heme molecules join to two beta-heme molecules to produce the protein hemoglobin.

10. Some quaternary structure interactions alter the function of a protein. Estrogen receptors can exist in the monomer steroid-binding form as well as in the dimer DNA binding form – notice the role of the leucine-zipper motif and the zinc-finger motif HSP90 ER

11. In addition: Mg ++ must be present for the ATP (or ADP) to bind To synthesize ATP molecule in the first place you need Folic Acid, Thiamine, Cobalamin, PO 4, Zn +, Cr ++, & Mg ++ Niacin is a component of NAD + An example of vitamin and mineral use within the glycolysis pathway

12. Some Nutritional Requirements For This Process Include: Protein synthesis - requires DNA, RNA, mRNA, GTP... - synthesis enzymes require Cr +?, Mg ++, Zn + to function and amino acids for structure Synthesis of DNA, RNA, ATP, GTP... - folic acid, B 12, glucose, aa, PO 4 (structure)

13. In order for the metabolic pathways to work, the enzymes (proteins) must be synthesized in the first place... Enzymes perform chemical reactions of metabolism - requires (protein) synthesis of enzymes (duh!) - many enzymes contain minerals as part of their structure - many enzymes require co-factors which contain vitamins as part of their structure. Some Nutritional Requirements For This Process Include: Protein synthesis - requires DNA, RNA, mRNA, GTP... - synthesis enzymes require Cr +?, Mg ++, Zn + to function Synthesis of DNA, RNA, ATP, GTP... - folic acid, B 12, glucose, aa, PO 4 (structure) - enzymes for synthesis require Zn +,Cr +?, Mg ++, to function

14. Obviously, in order to ensure that we can maintain appropriate metabolic functions we need to have the proper nutrients.

15. Unfortunately, the average American diet Really Sucks...

16. With obvious results,,, Poor levels of antioxidant vitamins Inadequate function of Antioxidant & Redox Control Enzymes Poor

17. In order to get the nutrients you need; Ya gotta do this… Number of Food Servings for Daily Caloric Intakes: Food Group StandardApproximate~ 2000~ 2200~ 2500~ 2800 Serving Size Calories/ kcal kcal kcal kcal Serving Fruits 0.5 cup 71 5 5 5 5 Vegetables 0.5 cup 38 6 6 6 6 Cold-Water Fish 4 ounces 120 2/wk 2/wk 2/wk 2/wk (Lean Meats on 3 ounces 120 - - - - remaining days) Nuts & Seeds 0.25 cup 240 1 1 1 1 Beans & Legumes 0.5 cup 110 2 3 3 3 Dairy 1.0 cup/2 oz. 86 3 3 3 3 Breads & Cereals 1 slice/1 oz 78 5 6 7 7 Red Wine 4 oz 85 1 1 1 1 Added Fats1 Tbsp (EVOO) 110 2 2 3 3 Discretionary Calories - - 200 400