Nutrition for Performance

Essential for transport of oxygen from lungs to the tissues, and hemoglobin acts as an oxygen carrier

nutrients for which the daily intake is more than a few grams

Nutrients that are needed less than 1g/day  

basic unit of carbohydrate:

glucose

fuctose

galactose

combo of two monosaccharides 

Sucrose(cane suger))- composed of glucose and fructose molecule

Lalctose(milk)- composed of glucose and galactose

Maltose(beer)- composed of two glucose molecules.

3-9 monosaccharides combined found in most vegetables

contain 10 or more monosaccharides combined in one molecule

Starch

Glycogen

Fiber

consists of non-digestible carbs and lignin that are intrinsic and intact in plants

Divided into:

Soluble Fiber

Insouble Fiber

consists of isolated, non-digestible carbs that have beneficial physiological effects in human

•  compounds that are soluble in organic solvents. General name for oils, fats, waxes.
• Three classes of lipids
  • simple lipids
  • compound lipids
  • derived lipids

are most abundant dietary lipids consumed. Composed of three-carbon glycerol backbone esterified with three fatty acids

chain length of C6 or less

fatty acids with a chain length of C8-C10

chain length of C12 or more

one or more double bonds

CH₂O. Molar raio of carbon, hyrdogen and oxygen is 1:2:1 in all carbs

Carbohydrate

Grains, potatoes, pasta, and rice which contain mostly starches and fiber

Monosaccharides

Disaccharides

Polysaccharides

Fiber

Glucose

complex carb present in seeds, rice, corn, and various grains that make bread, cereal, pasta, and pastries.

two forms of starch:

amylopectin

amylose

storage form of carbs in animals, including humans. Stored in the liver(80-100g) and in skeletal muscles(300-900g).

possesses water attracting properties that help increase bulk, soften stool, and shorten transit time though intestinal tract. 

rank carb-rich foods based on their effect on blood glucose levels

• Important role in energy provision and exercise performance
• Stored in small amount in muscle and liver and can become completely depleted after prolonged strenous exercise.
• Ingestion of carb will rapidly replenish stores
• The CNS functions optimally when blood glucose concentration is maintained about 4 mmol/L.
• Normal blood glucose is about 5.5mmol/L
• Concentration below 3mmol.L symptoms of hypoglecemia may develop including weakness, hunger, dizziness, and shivering.
•  

• Insoluble fiber has its effect mainly in colon, adding bulk and helpts to retain water, resulting in a softer and larger stool.
• Soluble fibers is highly fermentable, and fermentable fibers help maintain healthy population of friendly bacteria.
• Also has effects on nutrient digestion and absorption. Reduces the rate of gastric emptying and ca influence the absorption of various micronutrients.
• Can reduce energy intake by 400-600 kJ/day

• Carb intake of 40-50% is about 300g of carb a day in relatively sedentary person. 
• Athletes are encouraged to consume more than 60% of their total energy intake as carbohydrate
• Evidence is accumulating that the intake of large amount os simple sugars is linked to increased risk of obesity and cardiovascular disease.- Type 2 diabetes: resistance of different tissues to insulin, resuling in various metabolic and related complications.
• Add sugars supply calories byt few to no nutrients.
• Increased intake of dietary fiber appears to improve insulin action and may offer protection against type 2 diabetes

• In U.S and Canada, a fiber intake of 10-13g/4,200 kJ of dietray energy intake is recommended. FOr most equal to 20-35 g of fiber a day
• Increasing dietary fiber recommended cause it can decrease the risk of CVD, improves laxation, and has been associated with lower risk of type 2 diabetes. 
• Suggested that diets with high fiber content protect against colon cancer. 
• Associated with better weight maintenance. 

fatty acids with no double bonds in their hydrocarbon chains

• lipid found in the cell membranes of all animal tissues and its transported in the blood plasma. 
• considered a sterol, required to build and maintain cell membranes 
• regulates membrane fluidity over wide range of temperature.
• aids in making of bile.
• important for metabolism of fat soluble vitamins, and is major precursor for synthesis of vitamin D and various steroid hormones.

• Important energy source, especially prolonged exercise.
• fat protects vital organs. Layer of adipose tissue covers organs to protect against trauma
• intake of fat-soluble vitamins A, D, E, and K and carotenoids depends on fat intake, and fat provide the transport medium in the body.
• phospolipids and cholesterol are important constituents of cell membranes
• Cholesterol is important precursor in formation of bile and important component of bile
• Cholesterol is precursor for important hormones 
• fat often makes food more tasty and attractive

• VLDL main transporter of triacylglycerols from the liver to adipose tissue and muscle while HDL is transporting cholesterol from the peripheral tissue to liver. 
• chylomicros and VLDL may play role in enery metabolism during exercise

• are building blocks of all proteins. 
• Bound by peptide bonds. 
• Most proteins are polypeptides combing up to 300 amino acids

• meat is a good source of protein