Energy Released from Macronutrients Flashcards
Carbohydrates
Primary function is to supply energy for cellular work
Oxidation of one glucose molecule yields a total of 32 ATP molecules
Daily recommendations of Carbohydrates
300 g or 40-50% of total calories for sedentary
60% of total calories for active
70% of total calories for athletes
Carbohydrates and Exercise
Intensity and duration determine the fuel mixture during exercise
One hour of high intensity exercise depletes liver glycogen by 55%
Two hours of high-intensity exercise almost depletes the liver
Fats
Complete oxidation of one triacylglycerol molecule yields about 460 ATP
Stored fat is the biggest source of potential energy
Supplies roughly 30-80% of energy for work
Daily recommended lipid intake
20% total calories
Light to Moderate exercise
Energy comes from fatty acids
Moderate intensity exercise
Energy comes from equal amount carbs and lipids
High Intensity Exercise
Carbohydrates are the preferred source of energy
Proteins
Amino Acids are the building blocks of our body
Typically not used as a source of energy for exercise except in extreme exercise
Protein breakdown results in water loss
Proteins as energy source
Removal of nitrogen leaves the remaining structure to go through the metabolic pathway
Daily Recommended Protein Intake
.83g of protein per kg of body mass
Athletes consume more
Excessive protein intake can harm liver and kidney function
Role of Protein During Exercise
Reaches highest amount of usage when glycogen is depleted
Recommended Nutrition Intake
2000 kcal women
3000 kcal men
Pre-exercise meal of simple sugars may…
negatively impact endurance performance
Rapid rise in blood glucose triggers overshoot of insulin
Large insulin release facilitates influx of glucose into muscle, inhibits lypolysis
During exercise optimal nutrition
60 grams of carbs every hour
Some protein
