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FSHN 120 Week 8 Notes

by: Hannah Wright

FSHN 120 Week 8 Notes FSHN 120

Hannah Wright

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About this Document

These notes cover everything that was talked about in lecture for exam 1 during week 8.
Contemporary Nutrition
Roach, R
Class Notes
UIUC, FSHN120, Rebecca Roach, Contemporary Nutrition, notes, Study Guide
25 ?




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This 3 page Class Notes was uploaded by Hannah Wright on Saturday March 12, 2016. The Class Notes belongs to FSHN 120 at University of Illinois at Urbana-Champaign taught by Roach, R in Fall 2016. Since its upload, it has received 52 views. For similar materials see Contemporary Nutrition in Nutrition and Food Sciences at University of Illinois at Urbana-Champaign.

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Date Created: 03/12/16
Food Rule #21: Eat Your Colors -phytochemials protect the plants and us Food Rule #22: Eat animals that have themselves eaten well -sports swap -protein, carb, and fat amounts for athletes are the same for athletes as they are for non-athletes -recovery nutrition should be consumed w/in 30 min of exercise and should contain BOTH protein and carb (chocolate milk…) -hydration is critical -alcohol diminished performance -sports drinks are not necessary for most of us -carbs are primarily for quick, fast energy, fat for slow, long energy and protein for repair and growth Protein Mythology: -you need a ton of protein to build muscle -there is no downside to protein -the only place we get protein is from meat -we use protein of energy -athletes need extremely high levels of protein in their diets -everyone benefits from protein shakes and bars -we need to have more protein in our diets than either carb or fat -most of us need to eat more protein Why is protein a diva? -incredibly important and beautiful and very good at what it does -expensive to buy and make -perceived as “all good”? -finicky -requires both acids and enzymes to digest -must be created perfectly -limiting amino acids can completely STOP body functions Protein: -the major structural and functional component of all cells in the body -large complex molecules composed of amino acids -contain carbon, hydrogen, oxygen, nitrogen -primary source of nitrogen in our diets -carbohydrates & lipids do NOT contain nitrogen -20 different amino acids are used to make 1,000s of proteins -our body contains 10,000-50,000 different types of proteins -provides essential form of nitrogen -excess nitrogen excreted as urea in urine -regulates and maintains body functions -cell growth, repair, and maintenance -enzymes -hormones -fluid and electrolyte balance -pH balance -antibodies to protect against disease -gluconeogenesis -contributes to satiety -energy source…sometimes Essential amino acids: cannot be produced by our bodies, must be obtained from food, 9 of 20 are essential Nonessential amino acids: can be made by our bodies-11 of 20 are nonessential Transcription: use of genetic info in DNA to make RNA Incomplete protein: does not contain all essential amino acids Mutual supplementation: combining two different proteins to make a complete protein Complementary proteins: two protein sources that together supply all 9 essential amino acids Proteins lose shape and function when subjected to: -heat -acids and bases -heavy metals -alcohol denaturation results in an irreversible loss in protein function-but when we eat protein and denature it, the amino acids are still used -stomach acids and enzymes break proteins into short polypeptides-need BOTH acid and enzymes -protein digestibility affects protein quality -grains and vegetable proteins are less digestible ppl who need more protein: -children -adolescents -pregnant or lactating women (1.1 g/kg pre pregnancy body weight) -athletes (1.2-2 g/kg of body weight) -vegetarians -0.8g/kg per body weight 10-35% of total energy intake


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