pe 366 final

• Recommended macronutrient balance

  • Carbohydrate: 55 % of daily kilocalories

  • Fat: 35 % (< 10% saturated)

  • Protein: 10 %
• Carbohydrate and protein intake based on g per kg body weight to support training and goals

  • 0.8-2.0 g protein /kg

  • 3-12 g carbohydrate /kg
• Recommended Daily Allowance: The amount of a nutrient that is considered adequate for healthy adults
• carbohydrate monosaccharides: glucose, fructose, galactose
• carbohydrate disaccharides: maltose, sucrose, lactose
• carbohydrate polysaccharide: starch
• carbohydrate function: energy source
• excess carbohydrates stored as fat
• glycogen resynthesis is high less than 2 hours after exercise
• protein and carb intake enhances glycogen stores
• fat required by steroid hormones and fat-soluble vitamins
• protein essential for structure, growth, repair, and maintenance
• protein is used to produce enzymes, hormones, and antibodies
• 20 amino acids
• • essential amino acids: required in diet
  • nonessential amino acids: body can synthesize
• vitamins: small but essential organic molecules
• vitamins act as catalysts in chemical reactions
• fat soluble vitamins: stored, possible toxic accumulation
• water soluble vitamins: excreted, possible deficiency
• b vitamins: essential for cellular metabolism, ATP production
• vitamin C: collagen maintenance, antioxidant
• vitamin E: potent antioxidant
• Minerals: inorganic substances needed for cellular function
• calcium: bone density, nerve and muscle function
• concerns with calcium: osteopenia and osteoporosis
• phosphorus is bound to calcium in bones
• phosphorus: important for metabolism, cell membranes, buffers, bioenergetics
• iron: critical for hemoglobin and myoglobin for oxygen transport
• iron deficiency: anemia
• sodium and chloride found in interstitial fluid
• potassium found in intracellular fluid
• Na+, Cl-, K+ needed for nerve impulses, cardiac rhythm, fluid, and pH balance
• water makes up 50-60% of total body weight
• water used for transportation and diffusion (through blood)
• water used for temperature regulation (sweat, blood)
• water gain at rest

  • 60% from beverages
  • 30% from food
  • 10% from cellular respiration
  • hydrogen combines with oxygen at the end of ETC forming water
• water loss at rest

  • evaporation from skin, respiratory tract (30%)
  • excretion from kidneys (60%)
  • excretion from large intestine (5)
  • sweat (5%)
• densitometry measures body density
• muscle is heaver than water, fat is lighter than water
• hydrostatic weighing has limitation

  • residual air left in lungs
  • conversion of body density to percent fat
  • fat-free density variable among populations