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What are the 4 steps of physiology of energy intake?
1) Afferent peripheral hormonal signaling
Appetite (hungry) (orexigenic)
Satiety (NOT HUNGRY) (anorexigenic)
2) Central integration
3) Efferent signalling
4) Behavioural change
What hormone stimulates hunger and is released from the stomach and travels to the brain?
Ghrelin
What year was leptin discovered in ?
1984
Orexigenic = ______
Anorexigenic = _____
Appetite
Satiety
What are the three groups within continuous exercise?
Low-intensity continuous – <50% VO 2max
Moderate-intensity continuous – 50-70% VO 2max
High-intensity continuous – >70% VO 2max
True or False - is estrogen appetite suppressant?
True
Why didn't we cover meal plans... (2 reasons)
1. You can’t provide them (not registered dietician)
2. People won’t follow them
How many minutes of exercise do we need to do to lose weight?
220-420 min
What is alcohol metabolism?
Body basically can't store alcohol
Alcohol ingestion interferes with CHO storage/oxidation
What is the pathway for strong lipids in energy reserves?
Energy Excess --> Insulin stimulates triglyceride storage --> lipogenesis (synthesis of fatty acids and triglycerides)
What are weight loss strategies?
Multiple meals to stimulate metabolic rate
PRO with every intake (slow down absorption)
Low glycemic load CHO (reduce insulin)
RT to increase muscle mass and therefore RMR
What are weight loss take home points?
Weight loss depends on energy balance
Permanent weight loss requires permanent change
What are nutrition recommendations for protein?
recommendation for sedentary = 0.8 g/kg
aerobic training = 1.2-1.4 g/kg
resistance training = 1.6-1.8 g/kg
What are nutrition recommendations for fat?
typically 1 g/kg for health
increasingly active can go to 1.5 g/kg
What are the nutrition recommendations for carbohydrate?
basically the less active you are the less you need
“Earn your starchy carbs”
sedentary ~3 g/kg, Increase with activity
What are some potential mechanisms that affect exercise intensity on plasma concentrations of appetite hormones
1. blood flow/hypoxia
2. SNS
3. Gatrointesiitinal motility
4. IL6
5) FFA
6. GLUCOSE/insulin
7) lactate
8) body temperature
What happens when we have less ghrelin?
Means well be less hungry
Men and women are more ________when women are in the follicular phase but the other phases are longer
similar