Test 2 - Protein, fat, vitamins, minerals Flashcards
What are glucogenic and ketogenic amino acids used to form?
Carbs and fat from excess protein.
What is the fate of glucogenic amino acids?
Formation of pyruvate, which is converted to glucose in the liver.
What is the fate of ketogenic amino acids?
They are metabolized in liver to form acetyl CoA, which can be used for energy or converted to fat.
Can humans store excess nitrogen
No. We use what we need then excrete the rest in the urine.
2 ways that protein might be a significant source of energy
Athletes in weight control sports because they don’t get enough calories. If we run out of carbs.
In resistance training, how is protein used
Both muscle breakdown and buildup occur, with buildup prevailing over time
In aerobic endurance training, how is protein used
Use is minimal unless they run out of carbs
Most important factor affecting use of protein as an energy source
Carb availability
Trained individuals at rest experience preferential oxidation of what
Fat, sparing protein
Habitual training decreases breakdown of what during exercise
Protein
Aerobic endurance training increases ability of muscles to use what, which means what
Protein for energy, body can preserve glucose for the brain when carb levels are low
Can amino acids be converted to acetyl CoA
Yes. Carbs can too.
What nutrient is involved in protein sparing
Carbs
What is the RDA for protein
.8g per kilogram body weight
Is the RDA for protein in strength trained individuals higher
Yes, to support muscle buildup
Is the RDA for protein higher in endurance athletes
Somewhat, it restores proteins used when carbs ran out
Will increasing protein enhance performance
No, insufficient evidence
What are the 2 major sources of fat energy
Plasma free fatty acids, muscle cell triglycerides
What does hormone sensitive lipase do
Releases free fatty acids from adipose cell triglycerides
Hormone sensitive lipase releases free fatty acids to what 2 places
Blood to increase free fatty acid delivery to muscles, mitochondria
What is the main form of fat used at 25-65 percent vo2 max
Plasma free fatty acids
What is the main source of fat used at 65 percent vo2 max
Muscle free fatty acids from intramuscular triglycerides
What is the main source of fat used at over 85 percent vo2 max
Fats are not used, carbs are most important
As carb oxidation increases, what happens
Free fatty acid oxidation decreases
3 reasons why we need fat
Provide energy Provide essential fatty acids Provide fat for fat soluble vitamins
What are the essential fatty acids
Omega 3 and omega 6
What are the fat soluble vitamins
A, d, e, k
6 major functions of lipids
Structure for cell membranes Insulation, shock absorption for internal organs Metabolic regulation Part of hormones Adipokines Eicosanoids
What do adipokines do
They influence metabolic pathways. Leptin is an example
What do eicosanoids do
They possess local hormone like properties, signal molecules that use omega 3 and omega6
Is cholesterol a fat
No, it is a sterol
Is cholesterol essential
No, our bodies make enough of it
How much cholesterol should be consumed in a day
Less than 300 mg per day
If your LDL is over 100 or if you have coronary heart disease, how much cholesterol should you consume daily
Less than 200 mg
What is LDL mostly composed of and is it good or bad
Mainly cholesterol, considered bad cholesterol
What is HDL mainly composed of and what does it do. Is it good or bad
Protein, clears out LDL. Good
Major function of calcium
Bone and teeth formation
3 minor functions of calcium
Enzyme activation Muscle contraction Nerve impulse transmission
Low levels of calcium can cause what
Impaired muscle contraction, muscle cramping, osteoporosis
Function of magnesium
Component of over 300 enzymes
What does research support in regards to performance with iron supplementation
Will only enhance performance if you already have iron deficiency anemia
3 issues with excessive iron intake
Hemochromatosis, which damages liver Decreases absorption of copper and zinc Fatal in children
What mineral is ergogenic for runners, why
Phosphorous Enhances cardiovascular efficiency, increases oxygen delivery to muscles
Can vitamin k be formed in the body
Yes, synthesized from intestinal bacteria
2 functions of vitamin k
Blood clotting, bone building
Recommended folate intake
400 mcg per day
Risk for high intake of folate
Masks pernicious anemia, a b12 deficiency
What vitamin may decrease a source of energy during exercise, how
Niacin, or b3. Interferes with fat metabolism so fat can’t be used for energy
Most common nutrient deficiency in US
Iron
Together, what do folate, b6 and b12 do
Decrease homocysteine levels, which means clogged arteries get cleared
What does vitamin b3 do
Niacin, coenzyme for glycolysis and fat synthesis. Important in aerobic and anaerobic energy processes
What vitamins are antioxidants
A, c, e
Simple way to avoid osteoporosis
Get enough calcium and vitamin d
Name some risk factors for osteoporosis
Heredity, white, female, post menopausal, old, inactive, smoking, coffee, alcohol, stress
