Sports Nutrition: Fats and Protein

44 flashcards · Other · by Myra Tall

A typical carb: C6H12O6 verses A typical fat: C57H110O6 the major difference, chemically, is the number of hydrogen ions. What does this mean?
We break bonds to get energy; fats provide more energy than carbohydrates because fats require more oxidation than carbs do
What is the function of simple lipids?
Storage form of fat in animals. 98% of fats in the diet are triglycerides, and a large percentage of our body fat is stored as trigs.
what is the structure of simple lipids?
Glycerol backbone with 3 hydrocarbon chains called fatty acids. Contain even numbers of carbons, can be different numbers in each chain.
Saturated Fats
Bad guys; "saturated" (all carbons are occupied) with hydrogens
Unsaturated Fats
The good guys; monounsaturated (one carbon is unsaturated) contains a double bond. polyunsaturated ( more than one carbon unsaturated) - more can one double bond
T/F: unsaturated fats actually increase the risk of heart disease
False; they decrease the risk
Omega 6 fatty acids (linoleic acid) aka "corn oil" are important why?
important in immune system function, vision and other vital functions.
Omega 3 PUFAs (alpha linolenic acid) aka "fish oil" are important why?
may decrease levels of triglycerides in the blood, decrease harmful blood clotting, and prevent lethal arrhythmias in the heart.
what is the recommended consumption of fish?
2x per week
coconut oil, palm kernal oil, cocoa butter and butter are high in what type of fat?
saturated fat
oil oil, safflower oil, canoila oil and sesame oil are examples of what type of fat?
monounsaturated fat
What are Trans-fats?
fats that have been hydrogenated (method of adding hydrogen to fats) to make them harder. typically packaged foods will say "partially hydrogenated"
what is a phospholipid?
triglycerides with a phosphate group
what is the function of a triglyceride?
for the lipid bilayer of cell membranes with maintains cellular integrity
what is Lecithin?
a compound fat that is involved in fat digestion.
What is the function of a lipoprotein?
carry triglycerides, cholesterol and FFA's through the bloodstream to tissues and the liver.
Types of lipoproteins
VLDL, LDL and HDL
VLDL
Formed by the liver, carry trigs and cholesterol into the bloodstream.
LDL
Breakdown product of VLDL, carry lipids and cholesterol to muscles, adipose tissue, and arterial walls. LDLs deposit cholesterol onto arterial walls, helping to form plaques.
HDL
Carry far fewer lipids and cholesterol than the above, but scavenge for cholesterol, removing it from the arterial wall.
Cholesterol
Ring structure, rather than chain structure, like other fats; when deposited on the arterial walls, can be harmful
T/F: cholesterol is a chemical precursor for Vitamin D?
True
T/F: Cholesterol forms the chemical backbone of ‘steroid’ hormones, including testosterone and estrogen.
True
T/F: Cholesterol is part of bile, a product of the liver which aids in fat digestion
True
Recommended intake of fat
no more than 30% of total calories, but less is probably better especially for high risk populations. Too- little may be bad since it is essential part of structure and function in the body.
cholesterol should not exceed what amount per day?
300mg/day
What are the functions of fat?
insulation, protection of organs (padding), transport of fat-soluble vitamins, and energy.
Fat usage during exercise: regulated by release from storage. What is happening?
Hormone Sensitive Lipase (HSL) is the primary controller of lipolysis and is in turn regulated or ‘turned on’ by several factors including: Epinephrine, Norepinephrine and Cortisol, all of which are increased during exercise.
Why is fat metabolism reliant on oxygen?
it cannot be processed anaerobically like glucose.
What is the primary transport mechanism for FFA's
Albumin; Trained athletes may have higher blood albumin levels, increasing FFA availability during exercise.
T/F: intensity near the lactate threshold (60-65% of max for most untrained individuals) probably burns the greatest quantity of fat, and the amount of fat used may decrease after intensities above 80% or so.
True
Amino acids typically contain what characteristics?
Nitrogen Group aka amine (NH2) Carboxylic acid group (COOH) Side Chain- which makes each a.a different.
peptide bonds are linked together _________ to for dipeptides, tripeptides etc.
amino acids; peptide chains longer than 100 are called proteins.
What are essential amino acids?
must be consumed in the diet
What are non-essential amino acids?
the body make sufficient amounts on its own
Pvt. Tim Hall ( list of essential a.a.)
Phenylalanine Valine Tryptophan Threonine Isoleucine Methionine Histidine* Arginine* Leucine Lysine
Proteins have numerous functions. List some
Muscle contractile elements (actin, myosin, tropomyosin, etc..) Oxygen transport Immune function – antibodies Blood clotting Cell signaling Hormones Collagen/elastin – Form structures from bones, tendons to hair and nails.
T/F: Leucine and Isoleucine are the only ones that can be used to create ATP in the muscle. Why?
They are well oxidized in the skeletal muscle.
The largest quantity of amino acids are released by the muscle to be metabolized by the liver, mostly in the form of __________?
alanine
Recommened in take of proteins?
12% of total caloroic intake; should be complete proteins or complementary proteins.
Glucose/alanine cycle
The muscle produces alanine through transamination, adding nitrogen from glutamate to pyruvate, and sending it to the liver, which converts it to glucose via gluconeogenesis to be released in the bloodstream.
Positive nitrogen balance
indicates that intake exceeds breakdown, and proteins structures are being formed. Excess protein is excreted in the urine.
Negative nitrogen balance
occurs when breakdown exceeds intake. If not enough protein is consumed, muscle is broken down.
Eccentric activity
results in the most protein breakdown, but does not necessarily result in greater hypertrophy.