Applied Exercise Applied Exercise PhysiologyPhysiology

Section 3: NutritionSection 3: Nutrition

Topic 1: Organic Topic 1: Organic CompoundsCompounds

Prepared byPrepared by

Mr. CernyMr. Cerny

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

MacronutrientsMacronutrients

Carbohydrates, Lipids, ProteinsCarbohydrates, Lipids, Proteins

Functions:Functions: EnergyEnergy StructureStructure FunctionFunction

A) CarbohydratesA) Carbohydrates

1) Monosaccharides1) Monosaccharides (C(C66HH12120066) / Simple:) / Simple: GlucoseGlucose

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. Categories & Carb. Categories & ExamplesExamples

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

Depletion = HYPOGLYCEMIADepletion = HYPOGLYCEMIA Dizziness, weakness/fatigueDizziness, weakness/fatigue

Carbohydrates (con’t)Carbohydrates (con’t)

Carbs & dietary Carbs & dietary consumptionconsumption

NOT all equalNOT all equal

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”

30% blood glucose30% blood glucose

Moderate-Prolonged duration:Moderate-Prolonged duration:1.1. Muscle glycogenMuscle glycogen2.2. Muscle glycogen & lipid Muscle glycogen & lipid 3.3. Blood glucose & lipidBlood glucose & lipid4.4. Lipid & proteinLipid & protein

Carbohydrates (con’t)Carbohydrates (con’t)

Glycemic Index Glycemic Index

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

3 groups:3 groups: 1) Simple lipids (triglycerides)1) Simple lipids (triglycerides)

SaturatedSaturated UnsaturatedUnsaturated

2) Compound lipids2) Compound lipids HDLHDL LDLLDL

3) Sterols3) Sterols cholesterolcholesterol

Lipids/FatsLipids/Fats

1) Simple Lipids: 1) Simple Lipids: triglyceridestriglycerides

Most plentifulMost plentiful 95% of body fat95% of body fat Most valuable for energy metabolismMost valuable for energy metabolism

Glycerol + 3 fatty acidsGlycerol + 3 fatty acids

2 subgroups based on # double bonds:2 subgroups based on # double bonds: A) Saturated fatsA) Saturated fats B) Unsaturated fatsB) Unsaturated fats

TriglycerideTriglyceride

TriglycerideTriglyceride

TriglycerideTriglyceride

TriglycerideTriglyceride

A) Saturated FatA) Saturated Fat

No double bonds in fatty acidsNo double bonds in fatty acids

““saturated” b/c it is holding as many H as saturated” b/c it is holding as many H as possiblepossible

High saturated fat diet = high cardiovascular High saturated fat diet = high cardiovascular diseasedisease

Sources:Sources: Animal productsAnimal products DairyDairy oilsoils

B) Unsaturated FatB) Unsaturated Fat

Contains 1 or more double bondContains 1 or more double bond

2 subgroups:2 subgroups: MonounsaturatedMonounsaturated

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

EstrogenEstrogen ProgesteroneProgesterone TestosteroneTestosterone

Builds plasma membranesBuilds plasma membranes

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

Section 2: NutritionSection 2: Nutrition

Topic 2: Vitamins & Topic 2: Vitamins & MineralsMinerals

VitaminsVitamins

Functions:Functions: Aids in digestion & metabolismAids in digestion & metabolism

Source:Source: In foodsIn foods Body cannot synthesizeBody cannot synthesize

Vitamins Vitamins (con’t)(con’t)

2 categories:2 categories: Fat solubleFat soluble

Source: fats & oilsSource: fats & oils Able to be storedAble to be stored

Water solubleWater soluble Function primarily as coenzymesFunction primarily as coenzymes Circulates around bodyCirculates around body

Vitamins Vitamins (con’t)(con’t)

SupplementsSupplements Not necessary unless:Not necessary unless:

Not eating proper dietNot eating proper diet PregnantPregnant DietingDieting ElderlyElderly Known deficienciesKnown deficiencies

Vitamins Vitamins (con’t)(con’t)

Fat soluble:Fat soluble: A: vision,skin, bone, hormone productionA: vision,skin, bone, hormone production D: bone growthD: bone growth E: antioxidantE: antioxidant K: blood clottingK: blood clotting

Water soluble:Water soluble: B’s: metabolismB’s: metabolism C: antioxidant, metabolism, inc. immune C: antioxidant, metabolism, inc. immune

systemsystem Folate: synthesis of cellsFolate: synthesis of cells

MineralsMinerals

Functions:Functions: Cell componentsCell components Fluid balanceFluid balance

MineralsMinerals

Calcium: Calcium: bone structure, muscle contraction, bone structure, muscle contraction,

secretion of neurotransmitterssecretion of neurotransmitters Potassium: Potassium:

fluid & electrolyte balance, blood pressurefluid & electrolyte balance, blood pressure Sodium: Sodium:

nerve transmission, muscle contraction, nerve transmission, muscle contraction, blood pressureblood pressure

Magnesium: muscle relaxationMagnesium: muscle relaxation Iron: oxygen transport / energyIron: oxygen transport / energy

Section 2: NutritionSection 2: Nutrition

Topic 3: Nutritional-Topic 3: Nutritional-related malfunctionsrelated malfunctions