M1 - INTRODUCTION & M2 - MACRONUTRIENTS Flashcards
What is Kilocalorie
The amount of heat needed to raise the temperature of 1kg of water from 0 to 1 degree celsius
Junk/ fast food?
Contains empty calories due to refining and processing of food. It results in significant loss in vitamins, minerals, fiber, and phytonutrients
Added sugar
Creates havoc inside our bodies and cause illness
BMR
Basal Metabolic Rate: the amount of energy expressed in calories that a person needs to keep the body functioning at rest
TEF
Thermic effect of food is a caloric cost of digesting and processing different micronutrients in your diet
TEF: 10% of your BMR
Caloric costs of different macronutrients
Protein: 20-30% calories are burned for digesting
Carbohydrates: 5-10% calories are burned for digesting
Fats: 0-3% calories are burned for digesting
TEA
Thermic effect of activity
The calories you burn through activity, I.e., your training and workouts
TEA formula: BMR X Activity multiplier
Sedentary: 0.2
Lightly active: 0.375
Moderately active: 0.55
Very active: 0.725
Extra active: 0.9
TDEE
Total Daily Energy Expenditure
= BMR + TEF + TEA
Carbohydrates
Healthy carb sources provide both soluble and insoluble fiber in our diet. Eating enough carbs spares the protein to do its essential job, like building muscle tissues and manufacturing hormones (protein sparing effect).
Simple vs complex
Glucose/ fructose/ galactose vs sucrose/ lactose/ Maltese
Your blood sugar level peaks after abusing refined sugars. Therefore, it leads to insulin resistance. Junk food, energy drinks, soft drinks, candies, and honey are examples of food that contains refined sugar. As it’s refined, vitamins and minerals are destroyed and calories are empty, ‘nutritious value low’.
Glycolic Index
A measure that ranks carbohydrates in foods according to how they affect blood glucose levels.
Low GI ~55
Med GI 55-69
High GI 70+
High GI foods digest quicker and absorb faster. Therefore, there is a drastic rise in blood sugar where more insulin is required.
Gentle rain vs heavy rain to green life:
Gentle drizzle allows the garden to harvest and utilize the water. However, heavy downpour may cause a flooding and backlog of water.
Protein
Essential nutrients for our body. Proteins are the building blocks of body tissue and can also serve as an alternative fuel source when needed.
The human body uses protein for growth and maintenance.
Also, it functions as enzymes in membranes and as transport carriers and hormones.
Essential amino acids
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
Histidine
Non amino acids
Alanine
Arginine
Asparagine
Aspartic acid
Cysteine
Glutamic acid
Glutamine
Glycine
Proline
Serine
Tyrosine
Complete proteins
A complete source provides all of the essential amino acids. Complete proteins are often also referred to as high-quality proteins.
Incomplete proteins
An incomplete protein is low in one or more essential amino acids. Most plant based food sources such as grains, lentils, and rice are incomplete proteins.
Complementary Proteins
Two or more incomplete protein sources that provide adequate amounts of all essential amino acids (Rice + Beans). Do you need to combine specific plant based protein sources to ensure the given meals include all amino acids? The answer is no. As long as you include them in your daily diet, it wouldn’t be an issue.
Protein requirements
The RDA, recommended daily allowance for protein intake, is 0.8g/kg of body weight for sedentary people to prevent malnutrition.
Protein requirements for active individuals
For active individuals, approximately double that of the RDA, at least 1.2 - 2g/kg of body weight.
Protein intake for endurance exercise
Around 1.4g/kg of body weight. E.g., 70kg x 1.4 = 98g of protein per day.
Protein intake for intermittent activities
Around 1.7g/kg of body weight. E.g., 70kg x 1.7 = 119g protein/ day
Protein intake for strength/ power exercises
Around 2g/ kg of body weight. E.g., 70kg x 2 = 140g protein/ day.
Benefits from consuming more than protein above the guidelin?
Protein intakes at amounts greater than ~1.6g/kg/day do not further contribute RET-induced gains in FFM (Fat Free Mass). Protein intake over 2g/kg/day is advised for only exceptional circumstances where an individual requires excessive caloric requirement for athletic performance.
Fats
Fats are made of collections of molecules called triglycerides. If this collection is liquid at room temperature, it can be called an oil; if it’s solid, it is referred to as fat.
Function of Fats
- Sources of energy: 1 gram of fat provides 9 calories. This is more than double of carbohydrates and proteins.
- Essential for bodily functions: Essential for growth, development, and cell functions. They also help maintain the body’s core temperature.
- Absorption: It help absorbing fat-soluble vitamins like A, D, E, K.
Types of Fats
Saturated vs Unsaturated
Saturated - Good
Unsaturated
- Monosaturated - Good
- Polyunsaturated
- Omega - 6 fatty acids - Bad
- Omega - 3 fatty acids - Good
Trans - Bad
Monounsaturated fats (MUFAs)
It contain one double bond between two carbon atoms. Mono = 1
Saturated Fat
It contains single covalent bonds between the carbon atoms of fatty acids.
Trans Fat (Partially hydrogenated oil)
Trans Fats are created when polyunsaturated vegetable oils are heated in the presence of hydrogen gas to semi-solidify them.
A lot of processed foods like snacks, contains trans fat.
Margerine, cakes, donuts, pastries, fried foods etc. Basically every fried foods with vegetable oils.
If trans fat are reheated, the transfat content increases.
