Ch. 1 & 2
The Dietary Reference Intakes (DRI) are standards used to assess and plan diets for individuals and groups.
Which of the 4 DRIs (EAR, RDA, AI, UL) is the "highest nutrient intake likely to pose no risk or adverse health effects for almost all individuals in the general population"?
Upper Intake Level (UL)
Name the 3 monosaccharides.
Glucose, galactose, fructose
What component does protein have in addition to carbon, hydrogen, and oxygen that distinguishes it from carbs & fat?
Nitrogen
Need to be in positive nitrogen balance for muscle building
Protein not stored for this reason
What form of fat is found primarily in food?
Adenosine triphosphate (ATP) is the energy source for all cells. It consists of three phosphate bonds.
When these bonds are cleaved, this is called ATP hydrolysis and energy is released. This is an _____ reaction.
When the phosphate bonds are reformed, energy is stored in a process called ATP rephosphorylation. This is an _________ reaction.
exergonic
endergonic
What type of research would this scenario be? (case study, epidemiological, experimental, review, etc.) 50 bonus points if you can tell me how to make the methods even stronger.
"14 young female distance runners were randomly selected to be in a study designed to observe iron supplementation on preventing deficiency over the course of a season. 7 received iron, the other 7 received placebo." The researchers knew who was taking iron, the athletes did not.
Experimental
Blind the researchers so they don't know either
During exercise, the body likes to use the stored form of carbohydrate in the muscle.
What is the storage form called and where else is it stored beside muscle?
(Hint: this other storage compartment is used to stabilize blood sugar)
50 extra points if you can tell us what kind of "-saccharide" it is.
The storage form of carbohydrates is called GLYCOGEN.
It is stored in the muscle and in the LIVER.
Glycogen is a POLYSACCHARIDE
There are 9 essential (aka indispensable) amino acids. What does this mean?
Three of these are branched chain amino acids (BCAAs). They are valine, isoleucine, and leucine. Which of these 3 is key signal for muscle protein synthesis?
Means we MUST obtain through the diet
Leucine - want about 2.5-3g for optimal MPS
Unsaturated fats contain a ______ bond.
With the exception of trans fats, this causes them to be _____ form at room temperature.
Bonus 50 points if you provide an example.
double
liquid
Ex. vegetable / seed oils, olive oil
The creatine phosphate system is the fastest energy system. However, it is short duration and makes only a small amount of ATP.
What are 2-3 sources of creatine in the diet? Thinking about this and the type of exercise that relies on this system, who would benefit most from creatine supplementation?
Sources: meat, fish, supplements
Most beneficial for: Vegan/plant-based athletes; High intensity repeat efforts (sprinters, team sport athletes, etc.)
Thinking about the 2020-2025 Dietary Guidelines, name 3 categories of food / nutrients where the majority of Americans meet / overconsume AND 3 where they underconsume.
Meet/overconsume: Total protein foods; Meat, poultry, eggs; Total grains; Refined grains / added sugars
Underconsume: whole grains, fruits, veggies, seafood, dairy
Name the hormones responsible for:
1. releasing glucose into the bloodstream
2. taking glucose from the bloodstream and putting it into cells
1. Glucagon
2. Insulin
Protein quality is based on the amounts and types of amino acids, as well as the extent to which they are digested and absorbed.
Name 1 high quality animal and one high quality plant-based protein based on the protein digestibility corrected amino acid score (PDCAAS)
Bonus 50 points if you name a low quality protein based on PDCAAS
Plant: Soy
low quality - nuts, beans, wheat
Name one pro and one cone for fat as a fuel source for exercise.
Pros: abundant in food, capacity for storage unlimited, makes a lot of ATP
Cons: slow and complex process, requires oxygen
Anaerobic glycolysis can begin with glucose or glycogen. Which is preferred by the body because it requires less ATP to start, therefore it produces more net ATP?
Bonus 50 points: What duration and intensity utilizes this system?
4 ATP are created from glycolysis. Glycogen only needs 1 ATP for reaction to proceed, creates net 3 ATP. Glucose requires 2 ATP, so would create only net 2 ATP. Glycogen (stored form of carb) is preferred.
Bonus: high intensity, 1-2 minutes. Examples?
Total Daily Energy Expenditure (TDEE) is made up of the Basal Metabolic Rate (BMR), Thermic Effect of Food (TEF), Non-exercise activity thermogenesis (NEAT), and and Exercise activity thermogenesis (EAT).
200 points: Which component makes up the largest portion of total daily energy expenditure?
200 points: Which component of energy expenditure is most variable day to day?
Largest = BMR
Most variable = EAT
Carbohydrate needs of athletes vary depending on sport type, duration, time of season, and type of training session.
What would the carbohydrate range be for most team sport athletes?
(Hint: high-intensity intermittent, >1 hr)
Extra 50 points if you can correctly calculate the needs for a 180# basketball player.
6-8 g/kg
180/2.2 = 81.8 kg x 6-8 g/kg = 490-654g carbs daily
Protein turnover is constantly ongoing.
The "amino acid pool" describes the amino acids circulating in the blood and lymph. These amino acids come from protein we eat, as well as preexisting structures in the body.
Name the 2 tissues that are in flux with the amino acid pool.
Liver
The statement commonly made on social media and at gyms is you must "burn fat to lose fat"
Why is this not the case?
(Hint: think about the type of exercise that favors fat oxidation and what drives fat loss)
Fat burning is at lower intensities, which results in less TOTAL energy burned.
Total energy balance drives fat loss, need to create a deficit.
Oxidation is the ________ of electrons and reduction is the _________ of electrons.
removal, addition
Calculate the Resting Metabolic Rate (RMR) of a 19 year old male jockey that is 5 ft 2 in, 120 lb., and 12% Body Fat.
Use the Cunningham Equation:
RMR = 500 + 22(Fat Free Mass)
120 lb. / 2.2 = 54.5 kg
100% - 12% = 88% Fat Free Mass
88% of 54.5 kg = 54.5 x .88 = 47.96 kg
RMR = 500 + 22(47.96) = 500 + 1,055.12
RMR = 1,555 kcal
The pre-game meal is crucial for an athlete to fuel up and to avoid GI upset.
Name 3 things they should focus on, and 3 things they should avoid in their meal 3-4 hours prior.
Bonus 50 points if you give a complete example from Chipotle.
Limit: fat/greasy foods, fiber, large portions
Ex. white rice bowl with chicken, light beans, veggies, limit cheese, sour cream etc. and lemonade or water
Say an 111kg football player needs 200g of protein per day (1.8g/kg)
How should they dose each meal/snack and how many "feedings" would they need to reach this goal?
.25-.4g/kg at each meal and/or snack
111 x .25-.4 = ~27g - 45g
3 meals of 45-50g + 2 snacks of 30g = 200-210g
If we were to measure a respiratory exchange ratio (RER) using indirect calorimetry, and it showed a value of .7 this would indicate that more ________ is available and that ______ is being used as fuel.
oxygen
fat
Oxidative phosphorlyation is the most complex and slowest energy system, used for low intensity exercise when oxygen is available. Where are the following steps taking place in the cell?
Glycolysis takes place in the _______ and produces 2 ATP and pyruvate. Pyruvate is converted to acetyl coA and enters the Krebs cycle in the _______, where it creates another 2 ATP. From there, the products NADH and FADH enter the electron transport chain in the __________ and creates 26 ATP for a total of 30 ATP (or 31 if glycogen was used).
cytosol
mitochondrial matrix
inner membrane of mitochondria