Applied Exercise Applied Exercise Physiology Physiology Section 3: Nutrition Section 3: Nutrition Topic 1: Organic Topic 1: Organic Compounds Compounds Prepared by Prepared by Mr. Cerny Mr. Cerny Niagara Wheatfield Senior High School Niagara Wheatfield Senior High School
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Niagara Wheatfield Senior High SchoolNiagara Wheatfield Senior High School
If you want a cheap holiday in northern Germany, better go on a diet. A hotel in Eastern Friesland is charging guests not by the room, but by what the bathroom scale says.
Need a little extra motivation to turn down that piece of chocolate cake? Well, slimming down could get you a cheaper room rate at a hotel in the northern German town of Norden.
At the three-star Ostfriesland hotel in the town, thin in definitely in. Owner Jürfen Heckroth is running a special campaign where guests are charged 50 euro cents a kilo, or about 30 cents a pound, for a one-night stay, breakfast included.
"Slim guests live longer and can therefore come more often," said Heckroth. "That is why we reward them.
So a thin man weighing in at 60 kilos (132 pounds) would pay just 30 euros ($36), but a heftier individual topping the scales at 100 kilos (220 pounds) would have to cough up 50 euros ($60) for the night.
Given all the fresh air and hearty food up in northern Germany, it might turn out that visitors put on a pound or two during their stay. Besides, who wants to diet on while on vacation?
No problem, says Heckroth, who pulls out the scales during check-in, not check-out.
Why care about Nutrition?Why care about Nutrition?
Provides energy for daily livingProvides energy for daily living
Affects growthAffects growth
Affects defense & recovery of diseaseAffects defense & recovery of disease
Influences exerciseInfluences exercise consequences of poor consequences of poor
Better knowledge of energy productionBetter knowledge of energy production
Functions:Functions:1.1. EnergyEnergy2.2. Stored as glycogen in muscle & liverStored as glycogen in muscle & liver3.3. Converted to lipids for energy storageConverted to lipids for energy storage
Fructose Fructose Converted into glucoseConverted into glucose
GalactoseGalactose Combined to form lactoseCombined to form lactose
GlucoseGlucose
2) Disaccharides:2) Disaccharides: SucroseSucrose
NOT superior energy sourceNOT superior energy source
MaltoseMaltose
LactoseLactose Lactase splits into glucoseLactase splits into glucose Intolerant = lacks lactaseIntolerant = lacks lactase
Carbohydrates (con’t)Carbohydrates (con’t)
DisaccharideDisaccharide
3) Polysaccharides:3) Polysaccharides:
a) Plant polysacc.a) Plant polysacc. StarchStarch
Storage form of carb. In plantsStorage form of carb. In plants ““complex carbohydrates”complex carbohydrates” 50% total carb. intake50% total carb. intake
Fiber / celluloseFiber / cellulose Cellulose in plants (leaves, coverings)Cellulose in plants (leaves, coverings) Resistant to human enzymesResistant to human enzymes
Carbohydrates (con’t)Carbohydrates (con’t)
Carbohydrates (con’t)Carbohydrates (con’t)
b) Animal polysacc.b) Animal polysacc. GlycogenGlycogen
Primary energy source in youPrimary energy source in you Stored in muscles & liverStored in muscles & liver
Research 5 physiological benefits to Research 5 physiological benefits to consuming fiberconsuming fiber
Carb. FormCarb. Form ExampleExample Food SourcesFood Sources
MonosaccharidMonosaccharidee
GlucoseGlucose
FructoseFructose
GalactoseGalactose
DisaccharideDisaccharide SucroseSucrose
LactoseLactose
MaltoseMaltose
PolysaccharidePolysaccharide StarchStarch
CelluloseCellulose
GlycogenGlycogen
Carbohydrates (con’t)Carbohydrates (con’t)
Functions in body:Functions in body:
1) Energy source1) Energy source Muscle contractionMuscle contraction
2) Protein sparing:2) Protein sparing: When glucose/glycogen low and no FFA When glucose/glycogen low and no FFA
available, proteins converted to available, proteins converted to glucoseglucose
BAD b/c:BAD b/c:1.1. Tissue mass decreasedTissue mass decreased2.2. Kidneys over-workedKidneys over-worked
3) Lipid metabolic primer3) Lipid metabolic primer Carbs initiate lipid metabolismCarbs initiate lipid metabolism Low carbs = more than necessary lipids in Low carbs = more than necessary lipids in
bloodblood Lipid byproducts decrease pH in blood = Lipid byproducts decrease pH in blood =
ACIDOSISACIDOSIS
4) Central Nervous System fuel4) Central Nervous System fuel Brain uses glucoseBrain uses glucose
Refined sugar / “empty calories”Refined sugar / “empty calories” Few nutrients, only caloriesFew nutrients, only calories
Examples?Examples?
Carbs & ExerciseCarbs & Exercise
Find out where your body utilizes glucose for Find out where your body utilizes glucose for the production of energy during exercise. the production of energy during exercise. Where does the glucose come from? When you Where does the glucose come from? When you first begin working out, where does the glucose first begin working out, where does the glucose come from? How about after 5 minutes? After 1 come from? How about after 5 minutes? After 1 hour, how about after 10 hours? hour, how about after 10 hours?
Your “choices” as to where glucose comes Your “choices” as to where glucose comes from is:from is: LipidsLipids Blood glucoseBlood glucose ProteinProtein Muscle glycogenMuscle glycogen Glycogen Glycogen
During Exercise:During Exercise: High intensity, short duration:High intensity, short duration:
70% muscle glycogen 70% muscle glycogen Decrease w/ time until depleted = “bonking”Decrease w/ time until depleted = “bonking”
When a carbohydrate food is eaten When a carbohydrate food is eaten there is a corresponding rise and there is a corresponding rise and decrease in blood glucose level known decrease in blood glucose level known as the glycemic response as the glycemic response
Index is a ranking of the effects Index is a ranking of the effects different carbs. have on bodydifferent carbs. have on body
Lower = (better)Lower = (better)
Glycemic IndexGlycemic Index
B) Lipids/FatsB) Lipids/Fats
Higher H:O ratio then carbs.Higher H:O ratio then carbs. explains why more energy/ATP comes explains why more energy/ATP comes
from fatfrom fat
Better storage then carbs:Better storage then carbs: More malleableMore malleable Water insoluableWater insoluable
1 double bond1 double bond Sources: nutsSources: nuts
PolyunsaturatedPolyunsaturated More than 1 double bondMore than 1 double bond Sources: vegetable oilsSources: vegetable oils
Unsaturated fat (con’t)Unsaturated fat (con’t) Hydrogenation (“hydrogenated” or “trans fat”)Hydrogenation (“hydrogenated” or “trans fat”)
What are they, what are the long-term What are they, what are the long-term effects, why are they being “banned”?effects, why are they being “banned”?
Commercially reconstructed “firmer fat:”Commercially reconstructed “firmer fat:” Takes unsaturated oils and turns them into Takes unsaturated oils and turns them into
saturated fatssaturated fats Allows fat to remain a solid in room temperatureAllows fat to remain a solid in room temperature Health effects are ???Health effects are ???
Omega-3 fatty acidsOmega-3 fatty acids Essential fatty acid = our body cannot make Essential fatty acid = our body cannot make Prevents blood clots from forming on arterial wallsPrevents blood clots from forming on arterial walls Sources: Fish oils & leafy vegetablesSources: Fish oils & leafy vegetables
2) Compound Lipids2) Compound Lipids
4 groups:4 groups:
PhospholipidsPhospholipids
GlycolipidsGlycolipids
ChylomicronsChylomicrons
LipoproteinsLipoproteins Transports lipids throughout bodyTransports lipids throughout body
LipoproteinsLipoproteins
High Density Lipoproteins (HDL)High Density Lipoproteins (HDL) ~20% fat~20% fat Removes cholesterol from arterial wallsRemoves cholesterol from arterial walls Increases with exerciseIncreases with exercise
Low Density Lipoproteins (LDL)Low Density Lipoproteins (LDL) ~60% fat~60% fat Delivers cholesterol to arterial tissueDelivers cholesterol to arterial tissue
Very Low Density Lipoproteins (VLDL)Very Low Density Lipoproteins (VLDL) ~80% fat~80% fat
3) Sterols/Steroids3) Sterols/Steroids
CholesterolCholesterol Functions:Functions: Forms other steroidsForms other steroids
Builds bileBuilds bile Breaks down lipidsBreaks down lipids
Cholesterol (con’t)Cholesterol (con’t)
Produced in liver (& in other body cells)Produced in liver (& in other body cells) 1000mg/day1000mg/day
Cholesterol test:Cholesterol test: Measures amt. In blood streamMeasures amt. In blood stream
85% is endogenous (produced in body)85% is endogenous (produced in body) 15% comes from diet15% comes from diet
Cholesterol level NOT as important as Cholesterol level NOT as important as HDL/LDL levelsHDL/LDL levels
C) ProteinsC) Proteins
antibodies
Blood(heme)
Cell structure
hormones
enzymes
proteins
Building blocksBuilding blocks
Amino Acids:Amino Acids: Combination of 20Combination of 20
NonessentialNonessential Body able to synthesizeBody able to synthesize 1111
EssentialEssential Body must ingestBody must ingest 99 Source: animal proteinSource: animal protein
Protein & ExerciseProtein & Exercise
Increase in protein NOT necessary in Increase in protein NOT necessary in building musclebuilding muscle Increase in calories (morning) more Increase in calories (morning) more
importantimportant
Increase in protein more important in Increase in protein more important in post-exercisepost-exercise Muscle re-buildingMuscle re-building