Energy, Metabolism and Food/Nutrients W1 Flashcards
How much ATP does phosphocreatine produce?
1 ATP
How much ATP does glucose from anaerobic glycolysis produce?
2 ATP
How much ATP does glycogen from anaerobic glycolysis produce?
3 ATP
How much ATP does glucose produce during aerobic breakdown?
36 ATP
How much ATP does palmitate produce during aerobic breakdown?
130 ATP
What are the typical carbohydrate stores of a 70kg man?
(Kcal, Blood Glucose, Liver Glycogen, Muscle Glycogen)
1500-200Kcal
Blood Glucose= 3-5g
Liver Glycogen= 80-100g
Muscle Glycogen= 300-400g
What are the typical fat stores in a 70kg man?
(Adipose Tissue, Muscle Triglyceride)
31,500-126,000Kcal (Body fat 5-20%)
Adipose Tissue= 3.5-14kg
Muscle Triglyceride= 200-500g
What are macronutrients?
Carbohydrate
Fat
Protein
Water
What are micronutrients?
Vitamins
Minerals
Trace elements
What are the different type of carbohydrate-rich foods?
Sugars (simple CHO)
Starches
Fibre
How much of energy intake is carbohydrate?
60%
What is the most abundant type of dietary fat?
Triglycerides
What do fats do?
Protect vital organs
Cell membrane constituents
Precursors of bile, hormones and steroids
What are saturated fatty acids?
No double bonds
What are unsaturated fatty acids?
1 or more double bonds
How much of energy intake is fats?
30%
How much of energy intake is protein?
10%
What do amino acids do?
Central role in the metabolism of many organs and tissues
Precursors for the synthesis of body proteins
They are regulators of synthesis of neurotransmitters, hormones, DNA and RNA
How many essential amino acids are there?
9
How do you determine a complete protein?
Contains all 9 essential amino acids
How do you determine an incomplete protein?
Is deficient in one or more essential amino acids
How much water is found in the average adult body and how is it stored?
60% water
2/3 founds in cells
1/3 extracellular
What are the functions of water?
Nutrient transport
Protection
Temperature regulation
Biochemical reactions
Medium for reactions
What are monosaccarhides?
Glucose
Fructose
Galactose
What are disaccharides?
Sucrose
Maltose
Lactose
How much dietary fibre should you have in general dietary guidelines?
25g
How much sodium should you have in general dietary guidelines?
Less than 2,400mg
How much cholesterol should you have in general dietary guidelines?
Less than 300mg
How much potassium should you have in general dietary guidelines?
3,500mg
How much saturated fat should you have in general dietary guidelines?
20g (10% total energy intake)
Why should chronic fat intake <20% energy intake be discouraged?
For weight-loss and body composition changes
