Final Flashcards
(49 cards)
Differences between protein and other macronutrients
Added Nitrogen to CHO
Made up of amino acids
Serve as a structural part of many tissues
Essential amino acids
Isoleucine (BCAA) Leucine (BCAA) Lysine Methionine Phenylalanine Threonine Tryptophan Valine Histidine
Examples of complete vs. incomplete protein and implications
Complete:
Eggs, fish and poultry, lean beef, milk
Incomplete:
Fruits,veggies
What is nitrogen balance
Nitrogen Balance = Nitrogen intake - Nitrogen loss
what does possitive and negative nitrogen balance indicate
Measurement that indicates either:
incorporation of AA’s into various structures (positive)
↑ oxidation of AA’s to supply fuel (negative)
RDA for protein & changes with varying exercise/sport group
Avg. Person - 0.8g/kg/d
Fitness Enthusiast - 1.0g/kg/d
Endurance Athlete - 1.2-1.4 g/kg/d
Power Athlete - 1.6-1.7
Excess protein intake amounts and implications
AA’s converted to CHO’s & fats (deamination) - yields kcals
AA’s converted to different AA’s (transamination)
N is converted to urea and excreted primarily as urine.
Factors affecting protein turnover
Exercise intensity
Exercise duration
Training state
Effect of various exercise protocols on protein storage and usage
Urea production is related to intensity of exercise
↑ leucine oxidation during high intensity (~80% VO2 max)
If calories are too high = ↑ body fat
Duration of exercise affects urea production
The purpose of antioxidants and how they work on oxygen free radicals
Antioxidants neutralize/prevent oxidative damage resulting from free radical formation.
Scavenge free radicals
Remove catalysts that accelerate oxidation
Repair damage resulting from oxidation
Bind free metal ions preventing them from reacting with reactive species
precursors to the bodies main antioxidants
Vit. E/ Vit. C/ β-carotene/ Vit. A
Vit. E/
RDA= 15mg; UL = 1000mg
leafy green
Vit. C/
DRI = 90 mg (male), 75mg (female)
citrus fruits
β-carotene/
No RDA but 6-10 mg/day is sufficient
ORANGE FRUITS AND VEG
Vit. A
700 RAE and 900 μg/day
Beef Liver.
fat soluble vitamins
A, D, E, and K
Possible interactions of vitamin E
Exacerbation, a sudden worsening, of autoimmune & immune diseases (asthma, allergies, diabetes, RA)
Possible interactions of Vitamin C with high iron
Kidney stones, Fe induced cardiac failure
Key points from supplemental readings cited above
“Innocent or unknowing ingestion of a prohibited substance is not a defence: the offence lies in the presence of the substance in the athlete’s body”
94 (14.8%) out of the 634 samples were found to contain prohormones,chemical precursors to hormone, that were not listed on the label.
The risk of contamination can be as large as 1 in 4
Healthy diets for long term lean tissue gain
10-15% protein Meats Dairy products Legumes Seeds Nuts
Ergogenic aids & nutrition status; main EA’s discussed in class
Blood doping EPO supplementation Sodium bicarbonate buffering Creatine monohydrate Caffeine (3-9 mg/kg/bw)
Main nutrients of oxygen carrying components in blood
iron, copper, Folate (folic acid - B9), Vitamin B12, Vitamin B6
Iron
adult males and for women over 50 is 8 milligrams per day. For women aged 19-50, the RDA is 18 milligrams per day to compensate for menstrual losses.
copper
900 µg/d
Meats, seafood, vegetables, whole grains, legumes, nuts, seeds, & eggs
