My Nutrition Class Thread

[JarheadRI]

Great thread! Just found it and a lot of good stuff in there. Keep up the good work!

[Doughboy]

Thanks Jarhead, just so you guys know my nutrition final is on Tues so after that Ill be back updating the thread more often, and I got plenty more worksheets with alot of good info so stay tuned

[Doughboy]

Ok dudes, next update will be tomorrow. I just had my final today and went to a party afterward, so Im not into making a long thread now. Got my quiz grade and my 3 day diet analysis grade back, I got a 93% on the quiz and a 75% on the diet analysis. There was 4 parts to the analysis and I never got part 4 so that put me back 25% but I got full credit on this extra credit assignment so that was an extra 50 pts.

[bouncer]

You must spread some Reputation around before giving it to dadouchebag again."

Dadouchbag, I tried to rep ya again....

This endomorph is really enjoying this thread.

BTW, is anyone finding the blue type hard to read???

[Doughboy]

Maintaining A Fit Weight

Part 2: Nutrition and Fitness

Continued from Part 1

7.) Energy Yielding Pathways

A. Anaerobic reactions of Glycolysis are characterized by:
---1. Occurs as the first step in the breakdown of glucose for yeilding energy
---2. Glycogen stores are depleted rapidly when very high intensity workouts are performed
---3. "Fight or Flight" emergency type actions burn stored glycogen fast through anaerobic glycolysis in the liver and muscles
---4. Only carbohydrates are burned anaerobically
---5. This process yields small amounts of ATP; 2-3 ATP are generated per molecule of glucose during anaerobic glycolysis
---6. Lactic acid is produced during anaerobic glycolysis
---7. The liver recycles lactic acid provided "intensity" of exercise is maintained at moderate to high levels
---8. Lactic acid will build up and cause muscle burning type pain if the physical activity is performed with "very high" intensity

B. Aerobic reactions of the TCA cycle and the Electron Transport Chain are characterized by:
---1. Utilizing oxygen delivered to body cells through faster and deeper breathing which occurs during moderate to high levels of physical activity
---2. Breakdown of fat, carbohydrate, and protein can occur by this means in the mitochondria
---3. During moderate to high intensity workouts fat becomes the chief fuel broken down and carbohydrate is "spared" or more slowly broken down which translates into "endurance"
---4. Production of 36-38 ATP are formed per molecule of glucose

8.) Reducing Fatigue

A. Carbohydrate intake should occur before, during, after workouts, especially for those lasting greater than 90 minutes
---1. "Before" exercise consume regularly balanced meals and/or snacks
---2. Endurance Athletes need to consume carbohydrate "during" exercise, served as "sports drinks" that contain 10% or less concentration of carbohydrate, because small amounts of carbohydrate increase endurance during exercise that lasts greater than 90 minutes per session; For routines that are less than 60 minutes, water is the recommended beverage of choice
---3. Endurance Athletes need to consume carbohydrate "after" exercise events that lasts greater than 90 minutes. Athletes are recommended to consume a meal containing 200-300 grams of complex carbohydrate "immediately" within 30 minutes to an hour after a workout or competition while muscles are still warm. Primed muscles refill glycogen stores more rapidly than muscles completely at rest.

B. Intensity of exercise should be controlled at "moderate" to "high" for greatest endurance. Endurance is maximized by turning on the aerobic burners (mitochondria) through adequate oxygen delivery.

C. Water intake should occur before, during and after for all workouts
---1. "Before" exercise or about 2 hours prior drink = 3 cups water to "super hydrate"
---2. "During" exercise drink 4-8 ounces of water or a "sports drink" every 10-15 minutes
---3. "After" exercise drink 2 cups water for every pound of bodyweight lost
---4. "Cold Water" will help to bring down the core internal body temperature which rises during increased physical activity (plus when you drink ice cold water your body burns extra calories in order to warm up that water, so dont forget the ice)
---5. "Sports drinks" which contain less than 10% carbohydrate solutions are best for endurance activities that last greater than 90 minutes; they contain "electrolytes" (sodium and potassium) in small amounts.
Sports drinks help to:
-----a. replace electrolytes lost through perspiration and
-----b. the sodium content of sports drinks aid in water absorption
---6. "Glycerol syrup" is consumed by endurance athletes to prevent dehydration

D. Consistent exercise patterns done most days of the week will preserve muscle mass to improve endurance and reduce premature fatigue. The consequence of an on again - off again approach to exercise is muscle "atrophy". Weak muscles have a higher risk of injury.

E. A balanced diet with adequate calories to support a healthy weight helps to supply vitamins and minerals necessary to avoid nutritional anemias and concomitant fatigue.

9.) Essential Nutrients and needs for those who engage in moderate physical activity

A. Carbohydrate 4 Kcals/gm
---1. Physically active people need a minimum of 125 grams, optimal 350-400 grams (55-75% of calories)
---2. Provides our major source of fuel
---3. Brain cells, red blood cells, and nerve cells require glucose as their only energy source and therefore every person requires a minimum of 50-100 grams of glucose per day from dietary carbohydrates
---4. Helps the body utilize fat more efficiently
---5. Spares body proteinand dietary protein from being utilized as an energy source
---6. Glycogen is the bodies stored form of carbohydrate; 1/3rd of glycogen is stored in the liver and 2/3rds of glycogen is stored in the muscles that are used
---7. Muscles that are not used store negligible amounts of glycogen
---8. Grains, Vegetables, Fruits, Legumes/Beans, Seeds/Nuts are plant sources of carbohydrate; animal products contain zero carbohydrate EXCEPT for milk and milk products
---9. Glycogen Resynthesis
-----a. When glycogen is depleted, the refilling process is best started immediately within 30 minutes following a moderate to high intensity workout.
-----b. For maximum refilling consume 1.5 grams carbs per kg of body weight every 2 hours during the day
-----c. After a workout and high carbohydrate balanced meals and snacks, muscle rest is required
-----d. It takes about 24 hours for glycogen to be fully restored
---10. Glycogen Loading
-----a. For endurance athletes engaging in greater than 90 minutes of aerobic activity per day
-----b. The "old method" of glycogen loading involved periods of very low carbohydrate consumption which led to hypoglycemia, ketosis, nausea, fatigue, dizziness and irritability
-----c. The "new method" of glycogen loading improves the endurance of athletes during training or competitive events without the negative side effects
---11. Glycemic index
-----a. Foods with a high glycemic index empty faster into the blood stream to raise blood glucose levels and facilitate glycogen synthesis: honey, corn syrup, bagel, white bread, cornflakes, raisins, potato, sweet corn all have a high glycemic index
-----b. Not advocated to base any diet on the glycemic index
-----c. The glycemic index is used to troubleshoot diabetic difficulties

B. Protein 4 Kcals/gm
---1. The RDA for protein for the average moderately active adult is based on .8 grams/kg body weight per day, recommending 50-70 grams of protein, depending on body size (12-20% of calories) on a 2000 Calorie diet.
---2. Athletes are recommended to have between 1.2 to 1.7 grams of protein/kg body weight daily.
---3. The NAS/NRC cautions not to exceed more than 2 times the RDA for protein per day (meaning dont go above 3.4 grams per kg NOT lb for athletes and not to go above 1.6 grams per kg if u are sedentary)
---4. Healthy athletes following a balanced dietary pattern do not need to take protein supplements
---5. Avoid consuming too much protein for the following reasons:
-----a. It is difficult to maintain a lowfat diet on a high protein diet increases the risk of excessive intake of total calories leading to fat weight gain, causes a hypercaliuric effect causing calcium to leave the bones and increasing your risk of osteoporosis
-----b. Adds extra stress to the liver, kidneys, and heart
-----c. Increases risk of dehydration, especially for those who take protein supplements
-----d. Protein supplements containing high concentrations of free amino acids
-----e. May lead to deficiencies of iron, and B vitamins (especially niacin and thiamin) if substituted for food products that contain these nutrients
-----f. Protein supplements may lead to deficiencies of essential amino acids because amino acids compete for protein carriers during the absorptive process
---6. Athletes and regular exercisers can meet their protein needs by adding vegetarian style eating patterns to their daily routines; using meat as a flavor enhancer to vegetarian dishes may help meat eaters enjoy more vegetables in their diets

C. Fat 9 Kcals/gm
---1. A limtied amount of fat in the diet helps to spare body protein from being broken down for energy purposes, when mixed in a high carbohydrate diet
---2. Limit dietary fat to 15-30% of calories, which translates into 30-65 grams of fat in a 2,000 calorie diet

Body Fat-

---1. Teens and adults need greater than 7% body fat in males and greater than 10% body fat in females for proper physiologic function, including, controlling body temperature, bone marrow function, for protecting vital organs from shock damage, and to help prevent athletic amenorrhea in women athletes
---2. Fat is the primary source of caloires burned during moderate to high intensity aerobic exercise

D. Vitamins
---1. Among the B vitamins, Thiamin is most notably increased for an athlete. The increased need for thiamin is in proportion to an increased carlorie need in the athlete.
---2. Athletes do not have any greater need for supplements than average healthy people when they eat according to their calorie needs and choose a balanced diet
---3. Generally recommended to not exceed 4-5 times the RDA for fat soluble vitamins and not exceed 10 times the RDA for water soluble vitamins (I'll explain what vitamins are water or fat soluble in a future post)
---4. Diets planned with VARIETY of whole plant foods are best able to supply necessary vitamins
---5. Vitamin and mineral supplements greater than the RDA have not been shown to improve athletic performance
---6. Dietary phytochemicals may be involved in vitamin metabolism
---7. People who on low calorie diets, less than 1500 calories a day, may benefit from a multiple vitamin supplement

E. Minerals
---1. Calcium
-----a. Adequate calcium intake and exercise act to reduce risk of osteoporosis
-----b. Calcium taken in excess may lead to kidney stones
---2. Athletic Anemia
-----a. Blood volume increases in athletes diluting the blood and causing a false impression of iron content in the blood as being lowered when in fact its not
-----b. Blood loss from too much jarring due to vigorous activity and an iron poor diet usually cause iron deficiency anemia in athletes; controlling intensity of activities, providing plenty of rest, and eating an iron rich diet improves outcome and reduces incidence of this type of anemia
-----c. Caution: Iron supplementation taken in excess may lead to red blood cell breakdown

F. Water
---1. About 60% of body weight
---2. Enables chemical reactions to take place
---3. Aids in transportation of nutrients and other substances
---4. Essential to life, as we cannot store it nor conserve it
---5. Need about 2-3 quarts per day
---6. Need water before, during and after exercise to be planned into daily routines (2 cups of water for every pound lost after)
---7. Bottled Spring Waters may lack proper amounts of fluoride; Bottled Spring Water from deep artesian wells provide goods sources of fluoride as well as most city tap water systems (check with your city municipal water department for info in your local area)
---8. Water during exercise should be cold to aid in reducing core body temperature and therefore promote endurance
---9. Sports drinks provide good water replacement drinks during exercise for those who engage in exercise that lasts longer than 90 minutes since the electrolytes in them aid in better water absorption during extended workouts that result in slowing digestive processes; sports drinks with greater than 5% and less than 10% carbohydrate in sports drinks enhance endurance

10.) Ergogenic Aids - are aimed at enhancing athletic performance

A. Examples of worthless products: artichoke hearts, bee pollen, dried adrenal glands from cattle, seaweed, freeze dried liver flakes, gelatin, ginseng
B. Examples of beneficial products: water, complex carbohydrate, a balanced and varied diet
C. Carbohydrate loading may increase muscle stiffness
D. Carnitine supplements serve no advantage other than for people who have a known deficiency
E. Bicarbonate loading was used in the 1930's to reduce lactic acid build up but lead to nausea and diarrhea
F. Caffeine supplementation enhances performance but can change heart rhythems, lead to nausea and light headedness; tannins and caffeine in high doses may also alter bone health
G. Blood doping is intravenous blood given to increase a person's red blood cell count and is illegal by Olympic standards

And the 2 most important things I want people in this forum to read:

H. Protein powders and tablets are the main ergogenic product sold by health food stores and highest advertised product in sports magazines and is not needed by athletes who are able to consume a balanced diet adequate in calories
I. Anabolic steroids lead to drug dependency, aggressiveness, depression, mood swings and insomnia and its illegal by Olympic standards

[Doughboy]

I know, I just finished a monster post a few hours ago, but I finally found a worksheet I don't have to retype. Its a chart and its perfect to scan. The pictures are kinda big so don't click unless you need to.
Remember when I posted awhile back the Calorie amount that certain people needed? Well, all you have to do is go back and see how many Calories you should need (its near the beginning of the thread) then click on the pic that has your calorie range.

1400 - 2600 (this one is kind of an overview of all of them).


*Edit* I just found out why the images never loaded. They were too big, I dont know a place that can upload big pics so, I guess I wont be doing anymore. Sorry, but at least the overview of all the calorie ranges is on the one sheet that wasnt to big.

[Manfred_Man]

hey, dadouchebag!

the number of views for this thread shows us all how essential this has been! on behalf of everyone here, thanks for your contribution here at EF!

you're really appreciated here!

[Doughboy]

Originally Posted by Manfred_Man

you're really appreciated here!

Thanks man, so are you

[Doughboy]

Someone else mentioned the Glycemic Index in another post, and I've been wanting to post it myself for awhile.
I got this Gylcemic Index from The American Journal of Clinical Nutrition back in 2002

Glycemic Index

Reference food Glucose = 100
Low GI foods = below 55
Intermediate GI foods = between 55 and 70
High GI foods = more than 70

----------------------Serving-------------Glcemic------------Carbohydrate
----------------------Size (g)------------Index (GI)---------------(g)

Pastas/Grains
Brown Rice-------------1 cup-----------------55---------------------46
White, long grain-------1 cup-----------------56---------------------45
White, short grain------1 cup-----------------72---------------------53
Spaghetti--------------1 cup-----------------41---------------------40

Vegetables
Carrots, boiled---------1 cup------------------49--------------------16
Sweet Corn------------1 cup------------------55--------------------39
Potato, baked---------1 cup-------------------85--------------------57
Red potato, boiled-----1 cup-------------------62--------------------29

Dairy Foods
Milk, whole------------1 cup--------------------27-------------------11
Milk, skim--------------1 cup-------------------32--------------------12
Yogurt, low fat--------1 cup--------------------33-------------------17
Ice Cream-------------1 cup--------------------61-------------------31

Legumes
Baked Beans----------1 cup--------------------48-------------------54
Kidney Beans---------1 cup---------------------27-------------------38
Lentils----------------1 cup--------------------30-------------------40
Navy Beans-----------1 cup---------------------38-------------------54

Sugars
Honey-----------------1 tsp--------------------73---------------------6
Sucrose---------------1 tsp--------------------65---------------------5
Fructose--------------1 tsp---------------------23--------------------5
Lactose---------------1 tsp---------------------46--------------------5

Breads & Muffins
Bagel-----------------1 small--------------------72-------------------30
Whole Wheat Bread---1 slice---------------------69-------------------13
White Bread----------1 slice---------------------70-------------------10
Croissant-------------1 small--------------------67-------------------26

Fruits
Apple-----------------1 medium-----------------38--------------------22
Banana---------------1 medium-----------------55--------------------29
Grapefruit------------1 medium------------------25-------------------32
Orange---------------1 medium------------------44-------------------15

Beverages
Apple Juice------------1 cup--------------------40-------------------29
Orange Juice----------1 cup--------------------46-------------------26
Gatorade-------------1 cup---------------------78-------------------15
Coca-Cola------------1 cup---------------------63-------------------26

Snack Foods
Potato Chips----------1 oz.---------------------54--------------------15
Vanilla Wafers---------5 cookies----------------77--------------------15
Chocolate-------------1 oz.---------------------49--------------------18
Jelly Beans------------1 oz.---------------------80--------------------26

[descarado]

hmmm, main problem with not relying on protein powder is that the food sources of protein themselves need to be increased.

but there's not too many protein-rich foods that don't pack a lot of cholesterol and saturated fat, as well. i can imagine tuna and chicken, but one gets tired of those quickly.

what are the disadvantages to using protein powder? since i've started coming here, the baseline was always ~1.5-2g/lb; no one wants to overstep that limit, or else the bad things as stated in the article happens to you!!!

excellent stuff as always, though.

[Doughboy]

Originally Posted by descarado

hmmm, main problem with not relying on protein powder is that the food sources of protein themselves need to be increased.

but there's not too many protein-rich foods that don't pack a lot of cholesterol and saturated fat, as well. i can imagine tuna and chicken, but one gets tired of those quickly.

what are the disadvantages to using protein powder? since i've started coming here, the baseline was always ~1.5-2g/lb; no one wants to overstep that limit, or else the bad things as stated in the article happens to you!!!

excellent stuff as always, though.

I'll try and take on your questions in parts.

You mentioned that there werent many protein rich foods that dont have much cholesterol and saturated fat. There are plenty of foods. There are dozens of types of fish, there is chicken, turkey, pork, lots of different nuts and seeds, eggs, there is alot of ways to get in your protein for the day.

You asked: what are the disadvantages to using protein powder?
1. Its not the best quality protein, real food has better quality.
2. its easier to have excess protein when you use protein bars or shakes.
If you read my 2 protein posts you see all the things that can happen to you if you ingest too much protein. Also in my last long post I mention how you can find out how much protein you need

[Doughboy]

Just wanted to write this post 2 tell everyone I updated the Glycemic Index post with a better chart

[sandeepch]

thanks !
I am taking notes ..please go on

[sandeepch]

quoted :
Breakfast: 1 bagel (plain or whatever), 1/2 cup of cinnamon Life cereal in 8 oz. of milk, about 2 eggs and 2 sausage or ham, with 2 cups of watermelon and honeydew pieces. (Yes I know it sounds like alot but it isnt)

Night Snack: 8 oz. of Milk and some Graham Crackers (how many crackers, i dont know just dont eat too many)

................................................

total suggested is 16 oz , but I am taking 17 oz for the break fast and in the night 17 ounce milk ...(total 34 ounce/1 litre ...)

should I cut down ..


Regards
Sandeep Ch

[Old_Fart2]

Speaking of glycemic index, there is an interesting article in the latest issue of the AARP magazine (yes, I'm a member of AARP).

The basic premise is that a large percentage of heart attacks and strokes are thought to be the result of low grade, long term inflammation; even in people with no other risk factors such as high blood pressure or high cholesterol. One of the factors that can lead to this is repeated insulin spikes from consumption of high-gylcemic foods.

The whole article: Shield Your Heart

(Hope this isn't high-jacking your thread, Dave. I just thought it tied in to the Glycemic index. One more example of how our nutrition affects us in ways that we are sometimes unaware of.)

[Manfred_Man]

excellent addition, fart!

thanks for the update on the GI, dadouchebag! that's certainly a lot better...

[Doughboy]

Been busy cleaning cooking and getting ready for the holidays so Ill be making my next post in the next few days.

[illwerral]

Is the information on that mypyriamid site you mentioned around the beginning of the thread actually valid? The reason I ask is this quote from their 'about us' section:

"Advance and promote dietary guidance that supports the interests of Agribusiness, with total disregard for the risks of chemical fertilizers, pesticides and genetic modification, while understating the dangers of meat and other animal food products to the health of our families and our planet.

And other text like it. It's obvious that these guys are being sarcastic in a lot of the site, so is the nutrition info (ie how much to eat of what) actually serious?

[Doughboy]

Yes, illwerral the information on that site is very valid. I dont know what you mean by them being sarcastic, I read nothing on that site that seemed sarcastic. Anyway, the information is very reliable and true.

[Doughboy]

Ok guys Im updating later today or tomorrow depending on how my day goes. I have 3 main subjects to go through before the will be no more updates After these 3 subjects I will have a few more posts with random nutrition facts.

Here are the last 3 subjects:

Carbohydrates
Vitamins
Minerals

*EDIT* Just noticed that this is the 100th reply! Wow never would have thought it would have gone for this long.