NUTRITION FOR BETTER
HEALTH AND FITNESS
Dietary Guidelines for Americans:
Key Recommendations
• Don’t focus on weight
• 1st recommendation-
Balance calories to
manage weight!
• Diet – refers to what
you eat, not a weight
loss plan
Dietary Guidelines for Americans: Key
Recommendations
• Account for all foods and beverages consumed
and assess how they fit within a total healthy
eating plan
• Want vs. Need
What is nutrition?
• Fuel source that provides the energy needed
to sustain life
• Includes
– Your basal metabolic rate
– Thermic effect of physical activity
– Thermic effect of food
What is nutrition?
• Involves three steps
– Consumption
– Metabolism
– Utilization
• Essential Nutrients:
– Macronutrients
• Carbohydrates, protein, & fat
– Micronutrients
• Vitamins & minerals
– Water
Macronutrients
• Carbohydrates
– 4 Calories per gram
• Proteins
– 4 Calories per gram
• Fats
– 9 Calories per gram
• Digested along different sections of the
gastrointestinal tract
What should my diet look like?
• Protein = 10-35%
of daily calories
• Carbohydrates =
45-65% of daily
calories
• Fat = 20 – 35%,
10% saturated, of
daily calories
METABOLISM
Metabolism
Build – Up Break Down
Anabolism Catabolism
Carbohydrate Basal metabolic rate
Fat Activities of daily living
Protein Exercise
Disease
Animal Cellular respiration
3 Na+ out and brings in 2 K+
Adenosine Triphosphate
ATP Replenishment
Energy Replenishment Time Course
Speed Source Steps Involved
Fast ATP 1
Phosphocreatine (PCr) 1
Medium Carbohydrate ~10
Extra Medium Carbohydrate Multiple
Slow Fat MULTIPLE
Metabolism: Overview
Protein Carbohydrate Fat
Amino Acids Glucose
Glycerol
+
Fatty Acids
amine
Urine
Carbohydrates—An Ideal Source of Energy
The primary function of dietary carbohydrate is to supply
energy to body cells.
There are two main types:
Simple (one or two sugar units/molecule)
Complex (more than two sugar units/molecule)
Carbohydrates are broken down into glucose, its simplest form
Refined Carbohydrates vs. Whole Grains
Whole grains have higher nutritional values compared to
refined carbohydrates in the following:
fiber, vitamins, minerals, and other beneficial compounds
Whole grains (unrefined carbs) take longer to chew and
digest, resulting in:
making people feel full sooner
entering the bloodstream more slowly
reducing the possibility of overeating
slower rise of blood sugar
Carbohydrate
Glucose
Carbohydrate
Glycolysis
Glucose
Beta-oxidation
Amino Acids
Carbohydrate
• Can be used anaerobically
• Can be used aerobically
• Provides easily accessed
energy
• Stored in muscle, liver, and
blood
• Provides good amount of
ATP replenishment
Glycemic Index and Glycemic Response
Glycemic index is a measure of how the ingestion of a
particular food affects blood glucose levels
Diets rich in high glycemic index foods are linked to increased
risk of diabetes and heart disease as well as increasing caloric
intake
High fiber foods and unrefined carbohydrates tend to have a
lower glycemic index
What Is Fiber?
• Dietary fiber is the term for
nondigestible carbohydrates that
are intact in plant sources
• Sources of Dietary Fiber
– All plant food contain fiber; however,
fruits, legumes, and oats contain
higher amounts
• RDA for Fiber
– 38 grams for adult men
– 25 grams for adult women
What Is Fiber?
• Dietary fiber is the
term for nondigestible
carbohydrates that are
intact in plant sources
What Is Fiber?
Functional Fiber is the term for nondigestible carbohydrates that has
been isolated from plants or synthesized in a lab and then added to
food as a supplement.
• Chicory Root Extract • Methylcellulose
• Inulin • Fructooligosaccharides
• Polydextrose • Soluble Wheat Dextrin
• Maltodextrin • Hydrolyzed Guar Gum
• Resistant Starch • Tapioca Starch
• Hemicellulose • Psyllium
• Cellulose
PROTEIN
Metabolism
Build – Up Break Down
Anabolism Catabolism
Basal metabolic rate
Protein
Activities of daily living
Exercise
Disease
Protein
• Key to building body’s structural
components
– Muscles, bones, blood, enzymes, cell membranes, and some
hormones
• Compound of carbon, hydrogen, nitrogen,
and oxygen
• Composed of 20 amino acids, 9 of which
are essential
Protein
Complete vs. Incomplete
Complete = foods that supply all the essential amino
acids in adequate amounts
Meat, fish, poultry, eggs, milk, cheese, and soy
Incomplete = foods that supply most but not all
essential amino acids
Plants, including legumes, grains, and nuts
Complementary
Two or more incompletes that together supply all
the essential amino acids
Protein
• Recommended Intake
– 0.8 gram per kilogram (0.36 gram per pound)
of body weight daily to prevent deficiencies
– Endurance athletes = 1.2 – 1.4 g/kg
– Resistance and strength-training athletes = 1.2
– 1.7 g/kg
• AMDR
– 10–35% of total daily
calories
Protein Requirements
• Post-meal muscle protein synthesis plateaus at
20 grams in young adults (Moore et al. 2009;
Witard et al. 2014)
• 40 grams of protein stimulated non-anabolic
processes
– Increased rates of amino acid oxidation
– Increased urea production
– No change in muscle protein synthesis
Factors Involving Muscle Protein Synthesis
• Essential amino acid (essential amino acids)
content of the protein source
• Dosage (Amount of protein ingested)
• Timing
• Co-ingestion of other nutrients
• Aerobic exercise via nutrient delivery to skeletal
muscle (Timmerman et al. 2012)
Timing
• Greater muscle protein synthesis to a
balanced meal pattern that distributed 90 g of
protein evenly between three meals, spaced
3-4 hours apart (Tieland et al. 2012;
Valenzuela et al. 2013)
Aerobic exercise
• Improved nutrient delivery to skeletal muscle
(Timmerman et al. 2012)
– Bout of aerobic exercise enhanced the rates of muscle
protein synthesis in response to essential amino acid and
sucrose ingestion 18 h later.
• “Co-ingestion of carbohydrates and fats may
improve the utilization of ingested essential amino
acids for muscle protein synthesis following exercise,
even if the amount of essential amino acids is
suboptimal” (Churchward-Venne et al. 2012, 2014)
Leucine
• Leucine content of a
protein source is of
particular importance for
stimulating a postprandial
response of muscle protein
synthesis.
• Leucine provides substrate
for the synthesis of new
muscle protein and key
anabolic signal for skeletal
muscle (Anthony et al.
2001)
Protein Bioavailability
• Protein digestibility corrected amino acid
score (PDCAAS)
The Protein Digestibility–Corrected Amino Acid Score J. Nutr. July 1, 2000 vol. 130 no. 7 1865S-1867S
Protein Bioavailability
• 1.00 casein (milk protein) • 0.76 fruits
• 1.00 egg white • 0.75 black beans
• 1.00 soy protein • 0.73 vegetables
• 1.00 whey (milk protein) • 0.70 Other legumes
• 0.99 mycoprotein (meat • 0.59 cereals and
substitute product) derivatives
• 0.92 beef • 0.52 peanuts
• 0.91 soybeans • 0.42 whole wheat
• 0.82 yellow pea • 0.25 wheat gluten (food)
• 0.78 chickpeas
The Protein Digestibility–Corrected Amino Acid Score J. Nutr. July 1, 2000 vol. 130 no. 7 1865S-1867S
PROTEIN PDCAAS
WHEY 1.0
SOY 1.0
EGG 1.0
Grains & Legumes 1.0
Grains & Vegetables 1.0
Grains, Nuts, & Seeds 1.0
Rice & Peas 1.0
Legumes, Nuts, & Seeds 1.0
Beef 0.92
Rice + Milk 0.92
Peas 0.73
Oats 0.57
Peanuts 0.52
Rice 0.47
Corn 0.42
Wheat Gluten 0.25
FATS
Metabolism
Build – Up Break Down
Anabolism Catabolism
Basal metabolic rate
Fat Activities of daily living
Exercise
Disease
Fats: How can we use them?
• Supply energy
• Provide insulation
• Support and cushion organs
• Absorb fat-soluble vitamins
• Cell membrane structure
fats
• Acceptable macronutrient distribution range
(AMDR)
– For total fat is 20-35% of total calories
• Types of fats:
– Saturated
– Unsaturated
• Monounsaturated
– Single double bond
• Polyunsaturated
– Multiple double bonds
Fats & health
• Most Americans consume more saturated fats than trans fats,
both of which can raise LDL (low density lipoprotein/bad
cholesterol)
• Monounsaturated fatty acids and polyunsaturated fatty acids
improve cholesterol levels and have a number of heart
healthy effects
– Omega-3 and 6
• In addition to heart disease risk, dietary fats from red meat
can raise the risk of cancer, especially colon cancer
Triglyceride Catabolism
The fatty acids can be of varying carbon lengths
Fats
• Can only be used aerobically
• More steps required to for
ATP replenishment
• Stored in muscle and
adipose tissue (fat cells)
• Provides GREAT amount of
ATP replenishment
Trans fat
• Formed during the hydrogenation process to
solidify liquid fats
– One hydrogen is added on each side of the
double bond, as opposed to cis-fatty acids,
where two hydrogens are on the same side of
the double bond
• Allows more fats to be packed closer together
Trans fat
• Provide stability, shelf life, plasticity to foods
• Elevates levels of LDL (low-density lipoproteins, “bad
cholesterol”) and lowers levels of HDL (high-density
lipoproteins, “healthy cholesterol”)
– Together, increases risk for coronary heart disease
MICROBIOTA
“Gut Microbiota”
• http://www.gutmicrobiotawatch.org
/a-video-for-understanding-why-were-like-an-
ecosystem/
Prebiotics
• http://www.eatright.org/Public/content.aspx?
id=
6442477443
• ‘‘A prebiotic is a selectively fermented
ingredient that allows specific changes, both
in the composition or activity in the
gastrointestinal microflora that confer benefits
upon host well-being and health’’
Gut micorbiota modulation: probiotics, antibiotics or fecal microbiota transplantation?
Cammarota, G., Ianiro, G., Bibbo, S. and Gasbarrini, A. Intern Emerg Med 2014.
Probiotics
• http://www.eatright.org/Public/content.aspx?
id=
6442477443
• According to the 2001 FAO/WHO definition,
probiotics are ‘‘live micro-organisms, which
when administered in adequate amounts
confer a health benefit on the host’’
Gut micorbiota modulation: probiotics, antibiotics or fecal microbiota transplantation?
Cammarota, G., Ianiro, G., Bibbo, S. and Gasbarrini, A. Intern Emerg Med 2014.
• Nasogastric
• Nasojejunal tube
• Retention enema
• Colonoscopy
