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nutrition
sum of the processes by which an animal or plant takes in and uses food substances.
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protein
- amino acid linked by peptide bonds
- -build and repair body tissues and structures
- -synthesis of hormones, enzymes and other regulatory peptides.
- -used as energy if calories or carbs are insufficient
- -uses 20 amino acids to build
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essential / non essential amino acids
- essential - cant be manufactured in body *from food (8)
- non essential - body is able to manufacture
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3 fates of amino acids
- protein synthesis (building repairing)
- immediate energy
- potential energy (fat storage)
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complete protein
food supllies all of essential amino acids in appropriate ratios
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protein recommendations
- min:
- bodybuilder 1 g/kg
- athlete 1g/kg
- endurance 1.4g/kg
- adaptation
- bodybuilder 1.6-2 g/kg
- athlete 1.2-1.8 g/kg
- endurance 1.6-2 g/kg
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properties of protein
- 1 g of protein = 4 calories
- .8 g/kg
- 1 to 2 g/kg recommended among atheltes
- 15 to 30% of total caloric intake
- made of 20 amino acids
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biological value:
- measure of how well a protein satifies the body's essential amino acid needs
- -higher score, more closely related to the needs of the human body.
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carbohydrates:
- neutral compounds of carbon, hydrogen and oxygen
- -sugars(simple), starches(complex), celluloses
- make up a large portion of animal foods
- source of energy
- regulate digestion and utilization of protein and fat
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monosaccharide
- single sugar unit
- startches - plants
- glycogen - storage in animals
glucose, fructose, galactose
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disaccharides
- two sugar units
- sucrose (sugar)
- lactose
- maltose
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glycemic index (GI)
- rate at which ingested carbs raises blood sugar, releases insulin
- -lower: good source of complex carbs, high overall nutrional value.
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recommendations for carbs
6 to 10 g/kg or 60% of caloric intake
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properties of carbs
- 1 g of carbs = 4 calories
- daily diet - 25g of fiber
- 50-70% of total caloric intake
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lipids
- group of compounds that includes triglycerides (fats, oils) phopholipids and sterols.
- -95% are fats and oils in food
- -99% of stored lipids are triglycerides
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fatty acids
- saturated- risk factor for heart disease, raise bad cholestrol levels (LDL)
- unsaturated- increases in good cholestrol and decreased heart risk (HDL)
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function of lipids:
- most concentrated source of energy
- 1 g = 9 calories
- 10-30% of calories from fat
- -lower thermic effect (TEF) is metabolic rate that occurs after food is ingested.
- -slow to digest
- -insoluble in water
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water:
- consume 96 ounces (3 quarts) (12cups) /day
- -increase additional 8oz for every 25lbs over ideal weight
- 60% of human body by weight
- 16oz , 2 hours before exercise
- 20-40oz for every hour of exercise
- -if workout exceeds 60min use drink containing 8%carbs
- -20oz of fluid for every pound of body weigth lost after exercise
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