NASM: Chapter 9 - Nutrition Part 1

• The process by which a living organism assimilates food and uses it for growth and repair of tissues.

• Food preparation methods

• Food guidance systems (food guide pyramid, MyPlate)

• Healthy snacks

• Carbohydrate, protein, and fat basics

• Statistical information on the relationship between chronic disease and the excesses or deficiencies of specific nutrients

• Nutrients contained in foods or supplements

• Vitamins and minerals as essential nutrients
  Importance of water and hydration status

• A specialized food and nutrition expert with extensive training who meets specified criteria

• Bachelor’s Degree from accredited college or university with coursework approved from the Commission on Accreditation for Dietetics Education (CADE)

• Supervised practice program: complete a CADE-accredited program (6-12 months in length) with focused practice and study in clinical and community nutrition, and food-service management (graduate study often combined)

• National examination: Must pass the exam in order to receive RD credential

• Continuing education: must complete CE requirements to maintain active RD credential

• The amount of heat energy required to raise the temperature of 1 gram of water 1℃

• A unit of expression of energy equal to 1,000 calories. The amount of heat energy required to raise the temperature of 1 kilogram or liter of water 1℃

• A unit of expression of energy equal to 1,000 calories. - The amount of heat energy required to raise the temperature of 1 kilogram or liter of water 1℃

• The amount of energy (calories) spent, on average, in a typical day

• TEE is the sum total of three different energy components:
  

  1. Resting metabolic rate (RMR)

  2. Thermic effect of food (TEF)

  3. Energy expended during physical activity

• The amount of energy expended while at rest; represents the minimal amount of energy required to sustain vital bodily functions such as blood circulation, respiration, and temperature regulation. (relative and constant)

• 70% of TEE in sedentary adults, but varies from person to person.

1. Age
   

   • Maintaining muscle mass is important during aging because some of the decline in RMR associated with age is caused by a decline of muscle

2. Sex

3. Genetics

4. Hormonal changes
   

   • Example: thyroid hormones influence many metabolic functions throughout the body including fat and carbohydrate metabolism and growth

   • High concentrations tend to cause an increase in RMR

5. Body size

6. Body composition

7. Temperature

8. Altitude

9. Illness

10. Medication

11. Food

12. Caffeine take

13. Cigarette smoking

1. Certain cardiovascular medications can reduce RMR from 4% to 13%

2. Chemotherapy can reduce RMR 6% to 11%,

3. Long-term use of growth hormone increase RMR by 12%

4. Thyroid medications used in hypothyroidism can increase RMR as much as 17%

• A term used when the measurements are taken after the subject has spent the night in a metabolic ward or chambers and has fasted for 12 hours.

• Often used interchangeably with RMR, but RMR is measured after the subject spends the night at home and has to drive to the research lab for measurement

• The amount of energy expended above RMR as a result of the processing of food (digestion) for storage and use.

• TEF typically accounts for approx. 6-10% of TEE

• Increased energy expenditure after a meal required to mechanically digest and move food through the digestive tract, transport nutrients from gut to blood, and distribute throughout body

• The amount of energy expended above the RMR and TEF associated with physical activity

• Can be influenced more dramatically than RMR and TEF

• Physical activity accounts for ~20% of TEE.

• Varies based on an individual’s current fitness levels and the type, intensity and duration of physical activity or exercise

Step 1: Estimate RMR
Weight (lbs) x 10 = RMR
110 (lbs) x 10 = 1,100 RMR

Step 2: Multiply RMR by appropriate activity factor
RMR x activity factor = TEE
1,100 x 1.5 (activity factor) = 1,650 calories expended per day (TEE)

20%

• 1.2 - 1.3 activity Factor

• Very Light

• Seated and standing activities, office work, driving, cooking, no vigorous activity

• 1.5 - 1.6 activity Factor

• Low Activity

• In addition to sedentary lifestyle activities, 30 minutes of moderate activity equivalent to walking 2 miles in 30 minutes

• Includes most office workers with additional planned exercise routines

1. 6 - 1.7 activity Factor
   - Active
   - In addition to low active lifestyle activities, an additional 3 hours of activity such as bicycle 10-12 miles an hour, walk 4.5 miles an hour

• 1.9 - 2.1 activity Factor

• Heavy

• Planned vigorous activities, physical labor, full-time athletes, hard-labor professions such as steel or road workers

Amino acids linked by peptide bonds

• Primary function: to build and repair body tissues and structures

• Involved in the synthesis of hormones, enzymes, and other regulatory peptides

4 calories

20 amino acids

• Cannot be manufactured in the body (or are manufactured in insufficient amounts)

• Must be obtained from the food supply or other exogenous source

• 8 essential amino acids

• The body is able to manufacture them from dietary nitrogen and fragments of carbs and fats

• Arginine

| - Histidine

• Isoleucine

• Leucine

• Lysine

• Methionine

• Phenylalanine

• Threonine

• Tryptophan

• Valine

• Alanine

• Asparagine

• Aspartic acid

• Cysteine

• Glutamic acid

• Glutamine

• Glycine

• Proline

• Serine

• Tyrosine

1. Tissue replacement

2. Tissue addition

3. Need for energy

Opens up ingested proteins strands (denatures or uncoils) with hydrochloric acid (HCI) and cleaves (with enzyme pepsin) strands into peptide chains

Further splits peptide chains into

• Tripeptides

• Dipeptides

• Amino acids
  Small intestine’s lining (absorptive cells)

• Splits tripeptides and dipeptides into amino acids

• Absorbs amino acids through the intestinal wall into the enterocytes and released into the bloodstream by the liver

• Protein synthesis (building and repairing tissues or structures)

• Immediate energy or potential energy (fat storage)

• Amino acids are first deaminated (or stripped of the amine group) allowing the remaining carbon skeleton to be used for the production of glucose or ketones to be used for energy

• The removed amine group produces ammonia (toxic) - Ammonia is converted to urea in the liver and excreted as urine by kidneys

• If a food supplies all of the essential amino acids in appropriate ratios

• If a food source is low or lacking in one or more essential amino acids

• The essential amino acids missing or present in the smallest amounts within a food source

• All amino acids must be present at the site of protein manufacture or synthesis will be reduced to the point at which the cell runs out of the limiting amino acid

1. Protein efficiency ratio (PER)

2. Net protein utilization (NPU)

3. Biologic value (BV)

• The measure of protein quality or how well it satisfies the body’s essential amino acid needs

Animal sources:

• Dairy

• Meats

Incomplete proteins:

• Grains

• Legumes

• Nuts: cashews, pumpkin seeds and other nuts

• Seeds

• Beans

• Lentils

• Barley, cornmeal, oats, buckwheat, pasta, rye, wheat

• Incomplete proteins can be combined to make available all of the essential amino acids and form a complete protein
  Example: mixing grains, legumes, and seeds can create a complete protein

• When amino acids are used to assist in energy production

• Gluconeogenesis occurs during a negative energy balance

• Body-fat reduction requires caloric deficit creating a negative energy balance

• Increasing the amount of protein in the diet

• Lowered

| - Increased

• True

• Carbohydrate (1 g/kg or 0.5 gram per pound), not protein, consumed within an hour after heavy resistance training inhibits muscle-protein breakdown, resulting in a positive protein balance

Skeletal muscle is approx.

• 72% water

• 22% protein

• 6% fat, glycogen and other minerals

• 100 grams of protein

• Additional 200-400 calories daily
  (3-5 calories per kg or 1.5-2.5 calories per pound per day) above maintenance requirements

• In addition to consuming a little extra protein (2 ounces of lean meat)

• The feeling of fullness

• 0.8 (0.4 g/lb)

• 1.2-1.7 (0.5-0.8 g/lb)

• 1.2-1.4 (0.5-0.6 g/lb)

• 0.8 g/kg/day

| - 10 to 35% of total caloric intake

• Associated with higher intake of saturated fat and low fiber intake (risk factors for heart disease and some types of cancer)

• Kidneys are required to work harder to eliminate increase urea produced

• Requires 7x the water for metabolism than carbohydrate or fat

• Milk and milk products

• Rice and beans

• Peanut butter on whole-wheat bread

• Sunflower seeds and peanuts

• Yogurt and granola

• Oatmeal with milk

• Lentils and bread

• Tortillas with beans or bean burritos

• Macaroni and cheese

• Hummus (chickpeas and sesame paste) with bread

• Bean soup with whole-grain crackers

• Rice and beans

• Peanut butter on whole-wheat bread

• Sunflower seeds and peanuts

• Lentils and bread

• Tortillas with beans or bean burritos

• Hummus (chickpeas and sesame paste) with bread

• Bean soup with whole-grain crackers

• Whole egg

• Meat, poultry, fish

• Milk and milk products

• Neutral compounds containing carbon, hydrogen, and oxygen and are generally classified as sugars (simple), starches (complex), and fiber (celluloses) which make up a large portion of animal foods

• Any monosaccharide or disaccharide

• Single sugar unit, many of which are connected to make starches (the storage form of carbs in plants) and glycogen (the storage form of carbohydrates in humans)

1. Glucose (blood sugar)

2. Fructose (fruit sugar)

3. Galactose

• Two sugar units

• Sucrose (common sugar)

• Lactose (milk sugar)

• Maltose

• Long chains of monosaccharide units linked together and found in foods that contain starch and fiber, includes starch found in plants, seed, and roots

• aka. "complex carbohydrates"

• The rate at which ingested carbohydrate raises blood sugar and its accompanying effect on insulin release.

• Honey and fruits

| - Easily digested

• Table sugar

• Lactose

• Require some digestive action but not as complex as starches

• Starches

• Found in the skins of fruits and vegetables

• Largely indigestible by humans and contributes little energy value to the diet

• Provides bulk necessary for intestinal motility and aids in elimination

True

• Determined when a particular food is consumed by itself on an empty stomach

• Mixed meals of protein, carbs and fat can alter the glycemic index of single foods

High = ＞70

Moderate = 56-59

Low = ＜55

• Associated with a lower incidence of heart disease and certain types of cancer

• Indigestible carbohydrate

• Two types: soluble and insoluble

(Fiber) Dissolved by water and forms a gel-like substance in the digestive tract