Module 4-6 Flashcards
Who would the keto diet be beneficial for?
People with epilepsy, obesity, or diabetes
What are the four major steps for the digestion and absorption of fat?
- Call the digestion of fats begins in the mouth mechanical actions, enzyme lingual lipase (initiates triglyceride breakdown to diglycerides and free fatty acids)
- Small intestine
A. Bile salts – emulsify fats, enhancing the surface area for further digestion
B. Pancreatic lipase - breaks the units into three fatty acids, glycerol, cholesterol and phospholipids for absorption -  transport
- Breakdown products are re-packaged as chylomicrons with an intestinal cells to help with transport
- Storage/energy
- Fatty acids are delivered to Adipose tissue for storage, or muscle cells for energy
What are some of the functions of dietary fat?
- dense source of energy – 9kcal per gram of fat
- provides essential fats
- Rich source of vitamin C, D, E, K
Define phospholipid
Phospholipid: a group of polar lipids that consist of two fatty acids, glycerol and phsophate * may include alcohol
What do phospholipids do?
Phospholipids allow for absorption across cell membranes and maintain fluidity and integrity
What substance allows for absorption across membranes, and is found in foods (naturally or as an emulsifier)
Phospholipids
What substance is found in animal based foods
Cholesterol
What does cholesterol do, and what are its main transporters?
Cholesterol aids in repair and formation of new cells, necessary for synthesizing steroids. It can be synthesized in the body so that we are not dependant on dietary sources,
1. VLDL - transports cholesterol to the liver to cells. Converted into LDL
2. HDL - transports bad cholesterol to the liver for excretion or recycling
What is plant sterol?
Plant sterol: a substance that is similar in structure to cholesterol, and help reduce levels of LDL
Define saturated fats
Saturated fats: a type of fat molecule that has no double bonds between carbon and fatty acid chains. Makes it saturated with hydrogen atoms
What substance is most often found in things like red meat, poultry skin, butter, coConut oil, and cocoa butter?
Saturated fats (typically solid at room temperature)
What are some health implications of saturated fats?
Increased risk of cvd, ldl levels, etc. it is recommended to limit saturated fat consumption to less than 10% of total daily calories
What should saturated fats be replace with for health benefits?
replace it with polyunsaturated fats and starchy foods
Define essential fats
Essential fats: fats needed for optimal health but generally in smaller quantities compared to other macronutrients
What are the functions of essential fats?
Maintain integrity and function of epithelial cells, gene expression and synthesis of eicosanoids (signalling molecules for pain and inflammation)
What substance is important for epithelial cell function, and gene regulation?
Essential fats
What is the recommended daily value for omega 3 rich foods?
EPA AND DHA = 2 servings of fatty fish every week
ALA = 1.1 g per day for women and 1.6 per day for men (1 tbsp of flax is 2.4 g)
What are the three fatty acids in omega 3? What are they important for?
EPA DHA and ALA
important for brain and heart health, and anti inflammatory functions
Define inflammation
Inflammation: the body’s natural response to injury or infection
Acute is typically beneficial, chronic is low grade and does not have a clear trigger
What are some of the links to inflammation?
- cvd, linked atherosclerosis
- metabolic disorders, linked to chronic inflammation
- cancer, inflammation can promote tumours
- neurodegnerative issues, chronic inflammation in the brain
- Arthritis and joint disorders, chronic inflammation plays a role in arthritis and osteoporosis
What foods effect inflammation levels?
Increase inflammation = high carb foods, saturated fats
Reduce inflammation. = veggies, fruits. Whole grains. Mediterranean diet
What are some recommendations for dietary fat intake?
- Limit fat to 20-35% of total energy (2-3 tbsp of healthy fat)
- Try to steam or roast foods when possible
- eat fish twice a week
- consider an EHA or DHA supplement
What are the four types of body fat, where they found, and what are their functions?
- Adipose tissue – all around the body – fat storage, excess can lead to obesity
- Subcutaneous fat - under the skin - insulation and energy reserve, less harmful than visceral fat
- Visceral fat - around organs – protects organs, linked to risk of metabolic syndrome and heart disease
- Intramuscular triglycerides - within muscle - readily available energy source, may indicate insulin resistance
Who is the keto diet not recommended for
People who are under 18 without medical supervision, immuno compromised individuals, individuals with an eating disorder, people with a history of poor discipline and athletes who rely on high intensity effort for sports
Define ketones
Keytone: metabolic substrates produced in the liver in response to starvation or very low CHO intake
What is the substance produced in the liver in response to starvation?
Ketone
What are the types of ketone bodies?
1. Acetoacetate: the first ketone boat body produced, which can be converted into the others
2. The hydroxybutyrate: used as a primary energy source
3. Acetone BBY: Product less used for energy, can be detected in breath and urine
What is the typical level of ketones in the blood
0.5 mmol per liter. Anymore indicates ketosis
Define ketosis
Ketosis: a normal metabolic state that occurs with a ketogenic diet. Generally safe for healthy individuals, it occurs when your body doesn’t have enough carbs for energy. Instead it burns fats and ketones
What is the term for a normal metabolic state that occurs with a ketogenic diet
Ketosis
What are some of the reactions to ketosis
Initially there is a decrease in circulating glucose, decrease in insulin, increase in catecholamines like epinephrine, increase in cortisol
Several days later there’s an increase in gluconeogenesis, decreased glycogen stores, and the body will prioritize minimizing muscle loss by transitioning to ketones as the primary fuel source
Define keto acidosis
Ketoacidosis: a dangerous condition that can occur in uncontrolled diabetes, or ketone levels rise significantly
How do people typically adapt to the keto diet
Typically people adopt in three weeks
Increased ketogenesis to provide fuel for the brain. Can drive a significant portion of energy from key tones roughly 70% or more
Lipolosis continues producing glycerol and fatty acids
Gluconeogenesis continues
Thyroid hormone falls, decreasing metabolic rate
Who might the ketogenic diet benefit
People with obesity, epilepsy, diabetes, metabolic syndrome, PCOS or fitness enthusiast
How many amino acids are there
20
What is the molecular structure of amino acids
On the left, an amino group of three hydrogen
In the middle one carbon atom
Top middle one hydrogen
Bottom middle R side chain
On the right, a carboxylic acid group of one carbon one oxygen and one HO
What is the difference between nonessential and essential amino acids
Non-essential – can be synthesized by the body from other amino acids
Essential – cannot be synthesized by the body only through diet
 How many essential amino acids are there
Nine
Define branched chain amino acids
Branched chain amino acids: a subset of essential amino acids critical for muscle Health and metabolism
What are the three types of branched chain amino acids
- Leucine: key for protein synthesis and muscle recovery
- Isoleucine: supports energy regulation and immune function
- Valine: important for muscle metabolism and tissue repair
What are the four steps of protein structure
- Primary protein structure – a sequence of amino acids to form one or more polypeptide chains
- Secondary protein structure – either alpha helix or pleated sheet. Coiling or folding of its polypeptide chain as a result of hydrogen bonding between amino acid chains
- Tertiary protein structure – three dimensional shape caused by week interactions among side groups
- Quaternary protein a structure - final three-dimensional shape formed by all polypeptide chains making up the proteins
What are the major steps for digestion and absorption of protein
- Mouth – mechanical digestion occurs through chewing but there is no significant chemical digestion
- Stomach – hydrochloric acid denatures proteins and unfolds them into long chains. Pepsin breaks down these proteins into smaller polypeptides
- Small intestine – enzymes from the pancreas (trypsin and chymotrypsin) and enzymes from the brush border of the small intestine breakdown polypeptide chains in the free amino acids and smaller peptides
- Absorption - amino acids and small peptides are absorbed by enterocytes that line the small intestine
- Transport – amino acids enter the bloodstream and are transported to the liver and other Tissues for protein synthesis and other metabolic processes
What are the different fates of amino acids
- Deamination
- Krebs cycle
- Incorporated into body proteins
- Oxidized for energy
What purpose do proteins serve? what are the functions
- Structure and motion - collagen, keratin, contractile fibres
- Transport - hemoglobin
- Chemical messaging – hormones
- Catalysis – enzymes
- Immune functions – antibodies

 What are the three steps for protein synthesis
- Recognition of need – the body recognizes its need for specific proteins and relevant genes are activated
- Transcription - DNA is unwound and transcribed to produce messenger RNA to carry the recipe for a protein
- Translation – the mRNA instructions are read by ribosomes to assemble amino acids into a polypeptide chain ultimately forming a protein
What happens during protein synthesis if there a missing nonessential amino acids are essential amino acids? How are they different?
When nonessential amino acids are missing, the body can synthesize any missing proteins. When essential amino acids are missing, synthesis of the protein halts, and the incomplete protein will be tagged for degradation to be recycled
What are the protein requirements for individuals?
- 0.8 g per kilogram for adults
- 10 to 34% of energy intake
- Most individuals 1 g per kilogram will suffice but athletes should have a 1.6 - Older adults will need one to 1.2 g per kilogram
- Eat evenly spaced protein rich meals and snacks especially for breakfast
Define bio availability
Bioavailability: refers to how much of the protein we consume is absorbed and utilized by the body. Different between different foods
Define amino acid profile
Amino acid profile: different proteins sources containing varying amounts of essential and nonessential amino acids
What is considered a complete protein source?
A food that contains all 9 essential amino acids, typically animal beast proteins and quinoa or soy
What are some examples of whole protein sources
Whole egg, beef, soy protein, whey isolate
What cases is consuming too much protein harmful
For individuals with kidney issues
Why not eating too much protein be of slight concern
Because there is a little evidence to support very high and takes. There’s a concern that it Might be substituted for carbohydrates and fruits or veggies. There’s a risk of not meeting fibre RDA and of high consumption of processed meats
Why not eating too much protein be of slight concern
Because there is a little evidence to support very high and takes. There’s a concern that it Might be substituted for carbohydrates and fruits or veggies. There’s a risk of not meeting fibre RDA and of high consumption of processed meats
What is proteins role in weight management?
- Lower in calories 4kcal/g
- Satiating nutrient – promotes fulness
- Muscle maintenance – supports Lean muscle mass
- Metabolic benefits - thermic effect of food – protein has a higher thermic affect meaning more calories are burned during digestion and metabolism  
What are the three options for protein powder and which one is typically recommended
Pea protein, soy protein, and whey protein. whey protein yields the highest protein synthesis
What is the role of protein in physical activity?
- Maximize gains in muscle mass and strength
- Preserves Lean mass during weight loss by caloric restriction
- Structural benefits to other proteins containing non-muscle tissues such as tendon and bone

What are BCAAs?
BC AA: branched chain amino acids, Can be oxidized by muscle tissue
Leucine, isoleucine, and valine
What does leucine do
Who plays a big role in triggering muscle protein synthesis. 3 g per meal is recommended
What are the essential functions of water?
- Homeostasis
- Solvent for Biochemical reactions
- Helps maintain blood volume
- Transports nutrients and removes waste
- Sweats cools the body
- Joint lubrication and cellular hydration
- Digestion and nutrient absorption
- Electrolyte balance and nerve function
What is the breakdown of water percentage in the body
- 65% = whole body
- 70% = liver
- 79% = kidney
- 73% = brain
- 22% = bone
- 73% = muscle
What is the breakdown of water input
- total 2.5 L
-  water and other beverages = 1.5 L
- Food equals 0.7 L
- metabolic processes = 0.3 L
What is the breakdown of water output
- total = 2.5 L
- insensible = .45 L
- Respiratory = 0.3 L
- Urine = 1.6 L
- Stool = .2 L
What factors affect the need for fluids
- Body size and composition
- Physical activity
- Environmental heat and altitude
- Health status
- Notifications
- Some herbal supplements
How does caffeine work in the body
Caffeine crosses the blood brain barrier because it is fat soluble. Blocks adenosine receptors which promote sleepiness and relaxation. It stimulates the release of dopamine and norepinephrine to increase neural activity. And typically impacts serotonin to improve mood and concentration
What substance has a peak level 45 minutes after consumption and a half life of five hours
Caffeine 
What is the max amount of caffeine to be ingested per day
No more than 400 mg
What are energy drinks
Energy drinks cold beverages containing stimulants marketed as products that enhance mental and physical performance. Often include other ingredients like ginseng, taurine and sometimes herbal extracts
Define diuretic
Diuretic: a substance that helps you move extra fluid and salt out of your body 
Caffeine is not one of these
How do we thermoregulate during exercise
Exercise increase metabolic he’s due to muscle contractions. Thermoreceptors detect the rise in body temperature increase blood flow to the skin via vasodilation, initiating sweating. Training leads to earlier sweating increased sweat rate and improved cardiovascular efficiency
How is body fluid regulated (hydration)
Dehydration is related to plasma osmolality. The hypothalamus increased thirst and releases a DH, kidney releases running to vasoconstrict and conserve sodium and water
What level of dehydration is considered OK, and what are its effects on performance
2% is a mild dehydration
 Associated with fatigue impaired attention and memory, decreased strength accuracy endurance and motivation
What level of dehydration poses more of a threat to health
3 to 4% dehydration
Results and decreased sweat rate, blood volume, blood pressure. Increased core temperature and cardiovascular strain
How can we assess osmolality or hydration
Urine osmolality
Urine specific gravity
Changes in body weight
Urine colour chart
What should be the drink of choice for different durations of exercise
Short exercise = water
Longer duration high intensity = water + carb like a banana
Stop and start sports = electrolyte
Ultra endurance = electrolytes and granola bar
What is the term for substances with less than 6, 6-8 or higher than 8% tonicity
Less than 6% = hypotonic (hydrates)
6 to 8% = isotonic
Higher than 8% = hypertonic

What are some recommendations for drinks during exercise (in general)
- Choose drinks that contain 500 mg of sodium per litre
- Drink 100 to 200 mL every 15 minutes
- cool drinks recommended
- flavoured
- Choose the appropriate tonicity
What is omega 6
Linoleic acid
What is an example of foods high in linoleic acid
Sunflower seed oil, corn oil
What might be the concern with omega 6 consumption?
Linoleic acid should be consumed but it should be in balance with omega 3
What amount of carbs is recommended for the keto diet?
5-10%, 20-50g per day
How are the different ketones measured?
Acetoacetate: urine
Hydroxybutyrate: circulation and urine
Acetate BBY: breath and urine
