Nutrition 2

• Define nutrition


  The provision of nourishment to cells, tissues, organs, systems and the body as a whole

  How food influences our body and health
• How do you calculate BMI

  weight (kg) / height (m^2)
• Whats the difference between sports and exercise nutrition

  Sports nutrition is related to the influence on athletic performance and use of ergogenic aids

  Exercise nutrition is related to the modification of physiological and metabolic responses to exercise in a variety of populations
• How many grams of protein is turned over per day in the human body

  400-500g
• How many parts water is stored for each 1 part of glycogen

  3 parts per 1 part glycogen
• How many grams of glycogen does the muscle tissue roughly score

  400-700g
• How many grams of glycogen does the liver store

  120g
• What are the 3 different types of metabolic pools

  Functional pool

  Storage pool

  Precursor pool
• What % of gross energy ingested is digestible energy

  95%
• What is the equation to change in energy stored

  Energy intake - energy expenditure
• Name 5 methods of obtaining dietary intake data

  Daily weighted food record

  Food frequency

  24hr recall

  Duplicate diet

  Analysis of nutritional status
• What % of total energy expenditure does BMR/RMR account for

  60-70%
• What % of total energy expenditure does physical activity account for

  25-30%
• What % of total energy expenditure does diet-induced thermogenesis account for

  Approx. 10%
• What % of BMR does protein turnover account for

  25%
• Whats the difference between direct calorimetry and indirect calorimetry

  Direct: measures energy expenditure by assessing body heat loss within a metabolic chamber

  Indirect: Estimates energy expenditure by measuring oxygen consumed and carbon dioxide produced within a metabolic cart
• When RER is around 1 what stores are being exclusively used?

  What if this was to drop to 0.7?

  CHO at 1

  Fat oxidation at 0.7
• Whats the difference between RER and RQ

  RER is respiratory exchange ratio at the mouth

  RQ is respiratory quotient at the tissue level
• Define estimated average requirements

  Average daily level of intake estimated to meet the populations requirements
• Define reference nutrient intake

  The amount of nutrient which meets the needs of 97.7% of the population
• What factors affect energy requirements

  Resting metabolism: body composition, growth, DIT, illness, hormones and drugs

  Physical activity: job
• What is the energy expenditure equation containing PAL

  Energy expenditure= resting metabolism x overall physical activity level (PAL)
• What is a PAL factor

  And give example values for the sedentary, moderately active and very active individuals:

  The ratio of total energy expenditure to RMR

  Sedentary= 1.4

  Moderate= 1.7

  Very active= 2-3
• What equation is used to predict basal energy expenditure

  Henry equation multiplied by PAL factor
• What % of total dietary energy should CHO make up

  50%
• How many grams should daily intake of fibre be

  30g
• What % total dietary energy should fats make up

  Max 35%

  Max 11% from saturated fats → ideally no more than 7%
• What is the RNI of protein for sedentary subjects

  0.8g/kg/day
• Which 2 pathways degrade CHOs into few monosacchardies

  Glycolysis and the pentose phosphate pathway
• Name 4 regulators of blood glucose levels

  Insulin

  Glucagon

  Cortisol

  Growth hormone
• From what cells if insulin secreted from and what factors is secretion regulated by

  Beta pancreatic cells

  Chemical, hormonal, neuronal mechanisms
• Whats the difference between high GI and low GI foods

  High GI CHOs break down quickly during digestion and rapidly raise blood sugar

  Low GI CHOs break down slowly during digestion and gradually release blood sugar
• CHO recommendations for light. moderate, high and very high activity levels

  Low: 3-5g/kg/day

  Moderate: 5-7g/kg/day

  High: 6-10g/kg/day

  Very high: 8-12g/kg/day
• Protein recommendations for healthy adults, endurance trained and resistance trained

  Normal: 0.8g/kg/day

  Endurance: 1.2-1.7g/kg/day

  Resistance: 1.4-2.0g/kg/day
• Whats the difference between mono-unsaturated fats and poly-unsaturated fats

  Mono: only have one double bond

  Poly: have multiple double bonds
• What is the enzyme that starts off digestion of lipids

  Lingual lipase
• What % of FFAs are bound to albumin for transportation

  99%
• What functional transporters aid movement of FFA across the plasma membrane and cytoplasm


  Plasma membrane fatty acid binding protein (FABPpm)

  Fatty acid translocase (FAT/CD36)

  Fatty acid transport protein (FATP)
• Why is body composition research important

  Provides information on anatomical, morphological, historical and structural characteristics of of living organisms and their body parts in order to assess changes in health and nutritional status during physiological and non-physiological states
• Give some uses of body composition analysis

  - Assess nutritional status in health and disease

  - Provide reference and normative cut offs for populations

  - Provide information on qualitative and quantitative changes in body components

  - Establish pharmacological dosage

  - To evaluate effectiveness and efficacy of research and clinical trials