nutrition final

• Dietary Supplement Health and Education Act

  Expanded the formal definition of dietary supplement
• FDA


  Tracks adverse events and may prohibit sale of supplements via post market surveillance
• Federal Trade Commission


  Responsible for monitoring the accuracy of advertising and labeling of supplements
• If you have a well balanced diet

  You will be less likely to consume vitamins
• Seals to look for to ensure quality of supplements

  • US Pharmacopeia
  • ConsumerLab.com
  • NSF International
• Cortisol


  Hormone that encourages muscles to be broken down
• Skeletal muscle


  Muscle that is insulin sensitive
• UTIs are more common in women than men because in women, the urethra is shorter, which makes a shorter distance of travel for bad bacteria
• Creatine


  Promotes beta oxidation (the body makes it)
• Branched Chain Amino Acids (BCAAs)

  • Valine
  • Leucine
  • Isoleucine
• Fish oil has no upper limit
• Fish oil


  • Good for weight management
  • Inhibiting inflammatory substances
• Whey protein


  Fast digesting protein
• Use of arginine is necessary when you have severe physical trauma like a 3rd degree burn
• Cells usually have 4x amount of oxygen than they really need
• Exercise


  • Prevents lifestyle diseases
  • Prevents metabolic diseases
• Metabolic rate does not change
• Mobility


  What exercise is important to promote in older adults
• Fitness


  The ability to perform moderate to vigorous levels of physical activity without undue fatigue throughout life
• Exercise


  • Helps with mental health
• For optimal cardiovascular health, participate in moderate intensity 3-5 days a week
• Moderate intensity exercise heart rate range

  (220 - age) x 0.66 and (220 - age) x 0.7
• High intensity exercise heart rate range

  (220 - age) x 0.7 and (220 - age) x 0.85
• With exercise, less can be more
• Strength training, especially for women

  • Ability to build and maintain bone mass
• Stretches used


  • Dynamic: slow movement
  • Static: still, no movement
• Before stretching, warm up with 5-10 minutes of light activity
• You are using carbs, lipids, ketone bodies, and proteins as a fuel source 24/7
• Systems or pathways that convert carbs, fats, and protein into useful energy


  • The immediate energy system
  • Anaerobic metabolism
  • Aerobic metabolism
• Aerobic metabolism requires oxygen
• Anaerobic metabolism is used in the first 2-3 minutes of activity
• Cori cycle


  The process of transporting lactic acid from muscle to liver and return of glucose to muscle
• You use a greater percentage of fats during rest than you do during exercise
• Eating small meals every 3-4 hours to maintain energy levels does not apply to metabolic rate
• Anytime the body absorbs glucose molecule, it also absorbs one atom of sodium (retains water)
• Daily carbohydrate needs


  • Low to moderate intensity: 1-5 g of carbs per kg body weight
  • Endurance activities of higher intensity: 7-8 g or carbs per kg body weight
  • High intensity daily training: 8-10 g of carbs per kg body weight
• AMDR for athletes


  20-35% of total calories
• Protein and amino acids are used for energy production during starvation and limited carb supplies
• Protein's contribution to energy needs _ of energy needs

  5-10%
• AMDR for protein requirements

  15-20% of total calories