Energy Systems Flashcards
List the macronutrients and micronutrients
Macronutrients are nutrients that our body needs in larger amounts to maintain health. These include water and the energy-yielding nutrients.
Lipids (fat) That provide energy Proteins That provide no energy Water Carbohydrates (HCO3)
Vitamins Minerals
Micronutrients are nutrients needed in smaller amounts.
Outline the functions of macronutrients and micronutrients
TYPE OF NUTRIENT
Carbohydrate
FOOD SOURCES
Cereals, sweeteners, root crops, pulses (dried edible seeds of certain plants), vegetables, fruit, dairy products
Meat, milk, dairy products, eggs, fish oil, vegetable seeds, nuts, vegetable oil
Meat, fish, milk, dairy products, eggs, pulses, cereals
Beverages, fruits, vegetables
FUNCTIONS
Fuel, energy storage, used to build structures such as cell membrane, and synthesize DNA and RNA
Fuel, energy storage, cell membrane, hormones, precursor of bile acid
Structure (muscle, bones, skins, cells), transport, communication (hormones, receptors, neurotransmitters), enzymes, protection (antibodies, antinflammatory proteins), fuel
Medium for biochemical reactions, transport, thermoregulation, excretion, lubrication
TYPE OF NUTRIENT
Vitamins
FOOD SOURCES
Fruits, vegetables, fatty fish (e.g. salmon, mackerel), fish oil, liver, meat
Meat, fish, milk, dairy products, salt, cereals, fruits, vegetables, water
FUNCTIONS
Energy release from macronutrients, metabolism, bone health, blood health, immune function, eyesight
Mineralization of bones and teeth, blood oxygen transport, defence against free radicals, co-factors for energy metabolism, muscle function, maintenance of acid-base balance and cellular fluid balance
State the chemical composition of a glucose molecule
Except for lactose and a small amount of glycogen from animal origin, carbohydrates are synthesized by plants from water and carbon dioxide using sun energy.
Identify a diagram representing the basic structure of a glucose
molecule
Glucose, also called dextrose or blood sugar, consists of a 6-carbon compound formed naturally in food or in the body through
digestion of more complex carbohydrates.
Each carbon atom has four bonding sites that can link to other items including carbons
Carbons not linked to other carbons are “free” to hold hydrogen (with only one bond site), oxygen (with two bond sites), or an oxygen–hydrogen combination (hydroxyl, or OH)
Explain how glucose molecules can combine to form disaccharides and polysaccharides
Linking two sugars together is called a condensation or dehydration reaction. Condensation reactions release a molecule of water by taking a hydroxyl group (OH) from one sugar and a hydrogen atom from the other.
Monosaccharides
One molecule. Easily absorbed by the human body.
E.g. glucose, fructose and
galactose.
Disaccharides
Two monosaccharides form disaccharides with the loss of one molecule of water. E.g. sucrose
from glucose-fructose
Oligosaccharides
These are carbohydrates with three to nine molecules.
E.g. maltodextrin.
Polysaccharides
These are molecule chains longer than 10 molecules.
E.g. starch and glycogen.
State the composition of a molecule of triacylglycerol.
The major dietary fats are triglycerides, phospholipids (diglycerides - 2 normal fatty acids+1 chain with phosphate and nitrogen; bind together they form cell membrane) and sterols (cholesterol).
Triglycerides make up to 95% of dietary fat and one molecule consists of one glycerol molecule and three fatty acids (Figure 3.4).
Some fatty acids are classified as essential because our body is lacking in the enzymes necessary to synthesize them and therefore depends on their supply through food (e.g. Omega 3 and 6).
Fatty acids are a chain of carbon atoms with hydrogen attached, and a methyl group (CH3) and a carboxyl group (COOH) on each end (Figure 3.4). There are different kinds with different structures (next slide for examples)
Distinguish between saturated and unsaturated fatty acids
Saturated fats (meat, poultry, full-fat dairy products, tropical oils like palm and coconut oils) link to coronary heart disease. Usually solid at room temperature Unsaturated fatty acids where two hydrogen atoms are missing, they form double bonds between two carbon atoms and become unsaturated. Monounsaturated (1 double) and Polyunsaturated (2 or more double bonds; e.g. Omegas))
3.3 Nutrition and energy systems
(7 hours)
Total Estimated Time (13 hours)
Unsaturated fats (mono and poly) (originate from plant-based foods olive oil, olives, avocado, peanuts, cashew nuts, canola oil and seeds, sunflower oil and rapeseed) are healthier for your heart. Remain liquid at room temperature
State the chemical composition of a protein molecule
Proteins are the most complex and functionally diverse of molecules of living organisms. They compose enzymes, blood and muscle tissue just to name a few and are therefore associated with meat products.
Most amino acids are characterized by the same central structure and a side chain that distinguishes the physical and chemical properties.
Proteins are formed by amino acids, compounds made of carbon atoms (C), nitrogen atoms (N), oxygen atoms (O) and hydrogen atoms (H). Twenty amino acids have been identified as being required for the synthesis of proteins. Of the twenty, eight are essential and need to be provided in the diet.
Distinguish between an essential and a non-essential amino acid.
Amino acids are the chemical units or building blocks that make up protein. Every living organism is composed of protein and it is vital in the chemical processes that sustain life.
In addition to combining to form the body’s proteins, some amino acids act as neurotransmitters or precursors of transmitters, the chemicals that carry information from one nerve cell to another.
Describe current recommendations for a healthy balanced diet
Dietary recommendations set standards for what constitutes an adequate intake of essentials nutrients to promote health
State the approximate energy content per 100 g of carbohydrate, lipid and protein
https://blog.killcliff.com/carbohydrate-energy Carbohydrate - 1760kJ Conversion to Kcal 1760kJ x 0.239 = 420Kcal per 100gr Or 1gr – 4.2Kcal Lipid - 4000kJ Conversion to Kcal 4000kJ x 0.239 = 955Kcal per 100gr Or 1gr – 9.6Kcal Protein - 1720kJ Conversion to Kcal 1720kJ x 0.239 = 411Kcal per 100gr Or 1gr – 4.1Kcal
Discuss how the recommended energy distribution of the dietary macronutrients differs between endurance athletes and non-athletes
Specific Population Recommendations – Athlete VS Non-Athlete
https://semiprocycling.com/the-dangers-of-long-term-endurance-exercise
An endurance athlete (e.g. marathon runner) needs far more carbohydrates to meet the energy requirements for high intensity events and to delay the onset of fatigue.
Protein intake should be slightly increased in endurance athletes compared to non-athletes in order to maintain, build and repair muscle mass and connective tissue, and also to synthesize certain hormones and enzymes.
Dietary fat for endurance athletes are also slightly higher. This is because dietary fat is a source of energy, fat-soluble vitamins and essential fatty acids which are crucial for athletic performance.
Outline metabolism, anabolism, aerobic catabolism and anaerobic catabolism.
Defined as all chemical processes in living organisms required for the maintenance of life.
Anabolism
The constructive phase of metabolism where smaller molecules are converted to larger molecules.
E.g. glucose molecules converting to glycogen.
Catabolism
The destructive phase of metabolism where larger molecules are converted to smaller molecules. E.g. triglycerides convert to glycerol and fatty acids
Aerobic Catabolism VS Anaerobic
Processes that required oxygen VS the ones not needing it.
State what glycogen is and its major storage sites
In liver and muscle cells glucose is converted to glycogen when the diet provides more glucose than the tissue requires. Glycogen is the storage form of glucose. In a process called glycogenesis many glucose molecules are linked together to form glycogen.
State the major sites of triglyceride storage
Eating more fat than the body requires leads to excess fat being stored as triglycerides in adipose tissue and skeletal muscles. Stored fat provides energy when energy supply is not immediately available from the diet or glycogen pools.
