General Principals Flashcards
What are the three monosaccharides?
Glucose, Fructose, Galactose
What molecule is ‘half’ glucose?
lactate
What are the three disaccharides?
Maltose, Sucrose, Lactose
What is maltose made up of?
2 glucose
What is sucrose made up of?
1 glucose 1 fructose
What is Lactose made up of?
1 glucose 1 galactose
What are saturated free fatty acids?
e.g Palmitic acid. no double bonds in hydrocarbon chain. Bad for us. Prevalent in meat/dairy
What are monounsaturated fatty acids?
e.g Oleic acid (Omega-9) Olive oil, peanuts etc. lowers cholesterol
What are Polyunsaturated fatty acids?
e.g. Linoleic acid (Omega-6) corn, sesame seeds. lowers cholesterol.
What are Cis- Trans- fatty acids?
e.g. Eladic acid. Not natural, industrially hydrogenated. Higher melting point. Coke, fries etc bad for body.
What are lipoproteins?
They deliver fatty acids to fat cells/liver. HDL LDL VLDL. LDL=liver>muscle HDL=Fat cells>liver
What is cholesterol?
comes from animal sources. LDL=bad HDL=good
Functions of lipids?
Storage of energy Protection Stores vitamins A,D,E and K Cell structure Hormones Insulation
What are the essential amino acids?
Histidine Isoleucine Leucine Lysine Methlonine Threonine Tryptophan Valine
What are complete and incomplete proteins?
Complete (high quality) contain all essential amino acids. Incomplete (low-quality) are deficient in one or more essential amino acid
What are the fat soluble vitamins?
A,D,E and K
What is gross efficiency?
Work accomplished/energy expended x100
what is the conversion rate for kJ-kcal?
1 kcal = 4.186 kJ
What are the anabolic hormones?
Insulin
Growth hormone
What are the catabolic hormones?
Glucagon
Growth Hormone
Cortisol
E/NE
What is resting metabolic rate?
More lean mass you have the higher your RMR
The more body surface the higher you RMR
RMR decreases with age
RMR increases with body temp
RMR increases with stress
RMR increases with thyroxine and adrenalin
What is diet induced thermogenesis?
increased energy expenditure that occurs after eating. ~10% of daily energy. Result of digestion, absorption, metabolism and storage of food
Physical activity
is anything above RMR and DIT
What are the different ways to quantify energy expenditure?
Direct calorimetry Indirect calorimetry Double labelled water Heart rate monitoring Accelerometry Physical activity diaries Pedometers
What is indirect calorimetry?
Complete oxidation of 1 mol of glucose requires 6 mol of oxygen. By knowing oxygen consumption you can calculate EE and the contribution of fat and CHO to that EE
CHO digestion in the stomach
alpha-amylase in saliva and chewing breaks down adding to the surface area
CHO digestion in the small intestine
ph increases activating enzymes
small glucose polymers and maltose
lactase, sucrase and maltase at villi
Lipid digestion
Lingual lipase
bile and pancreatic lipase
Form droplets that increase the surface area so that they can be broken down easier
Protein Digestion
Takes place in stomach and small intestine
broken down by proteases such as pepsin
Absorption of CHO
SGLT for glucose and galactose
GLUT 5 for fructose
GLUT 2 into blood
How is gastric emptying regulated?
Volume of food (large = rapid) Osmolality (high = slower) Energy density (fat = slow) Exercise intensity (over 80% = slow)
How to avoid GI distress
adequate conditioning
application of drinking regime
avoidance of strongly hypertonic solutions
avoidance in change of diet before competition
Avoidance of caffeine vit c or dairy before competition
Avoidance of anti inflammatory medications
