Energy and its components - Human Nutrition.ppt

Energy - Nutrition science

1. 1
ENERGYENERGY

2. 2
Calorie - used as standard unit for
measuring the energy value of food
- amount of heat necessary to raise 1
gram of water by C
1̊
◦measures human energy expenditures
1 Kcal = 4.184 kilojoules
(KJ)
1000 KJ = 1 megajoule (MJ)
1000 Kcal= 4.184 MJ
1 MJ = 239 Kcal

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4. 4
Methods of Energy Methods of Energy
MeasurementMeasurement
Direct calorimetry
Measures amount of energy expended by
monitoring heat production
a.Bomb calorimeter – heat of combustion =
gross energy value of food
b.Respiration chamber – heat released from
a person’s body determine how much
energy each activity has burned for that
person

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Indirect calorimetry
◦Measured by determining with a respirometer
the oxygen consumption and carbon dioxide
production of the body in a given period of
time
Volume of CO
2
Eliminated
RQ = ————————————
Volume of O
2 Consumed

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Indirect Calorimeter
- Atwater (physiologic fuel value of food)

7. Energy PathwaysEnergy Pathways
Glycolysis – major pathway of CHO
metabolism; 1 glucose  2
pyruvate
anaerobic
Pyruvate  acetyl CoA
TCA cycle  additional ATP and Carbon
dioxide
Electron transport chain Water

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9. GlucoseGlucose
The fate of pyruvate
◦Anaerobic vs. aerobic pathways
Occurs in the cytoplasm
Pyruvic acid & ATP
Sprint activity
Occurs in the mitochondria
 CoA (Pyruvic acid +Coenzyme)
Aerobic exercise

10. GlucoseGlucose
The fate of pyruvate
◦Anaerobic
Pyruvate-to-lactic acid
◦Cori cycle

12. GlucoseGlucose
The fate of pyruvate
◦Aerobic
Pyruvate-to-acetyl CoA

13. Glycerol & Fatty AcidsGlycerol & Fatty Acids
Fatty acids-to-acetyl CoA
◦Beta-oxidation (mitochondria)

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Amino AcidsAmino Acids
Amino acids-to-acetyl CoA

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Amino AcidsAmino Acids
Deamination
◦Keto acid
◦Ammonia

16. Amino AcidsAmino Acids
Transamination

17. Amino AcidsAmino Acids
 Ammonia-
 to-urea

18. Urea excretion
via the kidneys

20. Economics of FeastingEconomics of Feasting
Excess protein
Excess carbohydrate
Excess fat

21. Economics of FeastingEconomics of Feasting

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Economics of FastingEconomics of Fasting

23. Economics of FastingEconomics of Fasting
Glucose needed for the brain
Protein meets glucose needs

24. Economics of FastingEconomics of Fasting
Shift to ketosis

25. Economics of FastingEconomics of Fasting
Suppression of appetite
Slowing of metabolism
Symptoms of starvation

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Energy BalanceEnergy Balance
Weight Stability:
Energy intake
balances with
energy out

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Energy BalanceEnergy Balance
Overweight and obesity result from
an energy imbalance
Body weight is the result of genes,
metabolism, behavior, environment,
culture and socio-economic status
Behavior and environment play a
large role causing people to be
overweight and obese (greatest areas
for prevention and treatment actions)

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Positive & Negative Positive & Negative
Energy BalanceEnergy Balance

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Energy IntakeEnergy Intake
What regulates our food intake?
◦Hunger
Prompts eating; physiological desire
Hypothalamus : center that control activities such as
maintenance of water balance, temperature regulation,
appetite control
◦Appetite
The integrated response to the sight, smell,
thought or taste of food that initiates or delays
eating
◦Satiation
Feeling of satisfaction and fullness that occurs
during a meal signals to stop eating
◦Satiety
Feeling of satisfaction that occurs after a meal;
inhibits eating until the next meal

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A Cascade of
Regulation:
Hunger
Appetite
Satiation and
Satiety

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Satiety hormone?Satiety hormone?
Leptin

▪
An appetite-suppressing hormone

▪
Produced by adipose tissue

▪
Travels to the brain

▪
Directly linked to appetite and
body fatness

▪
Gain of body fatness stimulates
leptin production (reduces food
consumption resulting in fat loss)

▪
Loss of body fat reduces
leptin secretion
(increasing appetite)

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HYPOTHALAMUSHYPOTHALAMUS
The main function is homeostasis
Receives inputs about the state of the
body
Dozens of chemical participate in
appetite control and energy balance

▪
Neuropeptide Y

▪
causes CHO cravings

▪
initiates eating

▪
decreases energy expenditure

▪
increases fat storage

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COMPOSITION OF FOODS/MEALS COMPOSITION OF FOODS/MEALS
IMPACTS SATIATION AND SATIETYIMPACTS SATIATION AND SATIETY
Protein – most satiating; may account for
the popularity of high-protein weight loss
diet
Complex CHO/Fibers – fill stomach, delay
absorption of nutrients
Fat – weaker impact on satiation, however,
in the intestine secretes CCK which signals
satiety

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Energy ExpenditureEnergy Expenditure
Energy Out: Components of Energy
Expenditure
◦Basal Metabolism (BMR)
◦Physical Activity (PA)
◦Thermic Effect of Food (TEF)

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Basal Metabolic RateBasal Metabolic Rate
Basal metabolism – is the basic
essential metabolic processes by the
body at rest also defined as the
minimum amount of energy required to
carry out vital processes.
Basal metabolic rate – the amount of
energy required for basal metabolic
processes per unit of body weight per
unit of time.

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BMR
Male = 1 kcal/kg IBW/hr
Female = .95 kcal/kg IBW/hr
Example: IBW 56 kg, Female
BMR = .95 kcal x 56 x 24 hrs.
= 1276.8 kcal/day

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Energy ExpenditureEnergy Expenditure
BMR: 60 to 65%
PA: varies from
individual
TEF: 10%

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Energy Balance: Energy Balance:
Energy ExpenditureEnergy Expenditure

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Increase BMRIncrease BMR Decrease BMRDecrease BMR
Fever* Stress
Total body weight
Smoking * Caffeine
High Lean Body Mass
Rapid growth
Hot & cold ambient
temp
Pregnancy, lactation
Hyperthyroidism
Large body surface
area
Aging
Female
Fasting/Starvation
Sleep
Hypothyroidism

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Physical activityPhysical activity
-Voluntary movement of the muscles and the
support system
Types of activity % kcal/kg
Bedridden 25
Sedentary (light) 30
Moderate (active) 35
Very active (heavy) 40
Strenuous 45

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Example: Female,
IBW = 56 kgs.
BMR = 1276.8 kcal/day
Activity = Light activity (30%)
PA = BMR x Activity
= 1276.8 kcal/day x 30%
= 383.04 kcal/day

43. Thermic Effect of Food (TEF or DIT)
- estimate energy requirements of
processing of food.
- on usual mixed diet- 6 to 10 % total
energy expenditure for basal and
physical activity
- high protein diet – 15%
- high fat and carbohydrate diet – 5%

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Energy Balance: Body WeightEnergy Balance: Body Weight
Body Mass Index
BMI = weight (kg)
height
(m)
2
or
BMI = weight (lb) x 703
height
(in)
2
Healthy weight is 18.5 to 24.9 (WHO, 1979)

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Table 6. Proposed BMI Classification Table 6. Proposed BMI Classification
by FAO/WHO (RENI, 2002)by FAO/WHO (RENI, 2002)
ClassificationClassificationBMI (kg/mBMI (kg/m
22
))Risk of co-morbidities Risk of co-morbidities
UnderweightUnderweight < 18.5Low
Normal Normal
RangeRange
18.5 – 24.9Average
OverweightOverweight 25.0-29.9Increased
Obese Obese 30-39.9Moderate
Extreme Extreme
obeseobese
> 40 Severe

46. Estimating Energy RequirementEstimating Energy Requirement
Calculate the IBW using the tannhauser’s
formula
Calculate the BMR
Calculate the Physical Activity
Calculate the TEF
Calculate the TER

47. 1. IBW (Ideal BodyWeight)1. IBW (Ideal BodyWeight)
Steps:
a. take height into cm
b. Subtract the factor 100 and the result is
the ideal body weight in kilograms (large
frame)
c. subtract 10% for medium frame (Filipinos)
d. subtract another 10% for small frame
Note: do not round off the answer.

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Limitations of BMILimitations of BMI
BMI does not reflect body fat
May misclassify people (muscular)
Used to reflect disease risks
Reflects height and weight – not body
composition
BMI = 31 Is this obese???

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BODY FAT/BODY COMPOSITIONBODY FAT/BODY COMPOSITION
Men and women vary in body
composition
. Men typically have greater lean mass
. Women have greater body fat
. Normal Body Fat
. Men – 12-20%
. Women – 20-30%

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Energy MetabolismEnergy Metabolism
Glycogenesis (glucose to glycogen)
Glycogenolysis (glycogen to glucose)
Gluconeogenesis (amino acids to
glucose)
Lipogenesis (glucose or FAAs to fats)
Lipolysis (fats to FAAs & glycerol)

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Metabolic Energy Production: Metabolic Energy Production:
Review & OverviewReview & Overview
Reactants: glucose
◦Glycogen, FAAs
◦Amino acids
Phosphorylation
Glycolysis–cytoplasm
◦2 ATPs, anaerobic
Citric Acid Cycle-2 ATPs, mitochondria,
aerobic
Electron Transport system
High energy e-,  32 ATPs

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Fat MetabolismFat Metabolism

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Pancreatic Hormones, Insulin & Pancreatic Hormones, Insulin &
Glucagon Regulate MetabolismGlucagon Regulate Metabolism

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NUTRITION AND ALCOHOLNUTRITION AND ALCOHOL

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AlcoholAlcohol
Class of organic compounds with hydroxyl groups (OH)
Examples of alcohol:
H
H – C – OH
H – C – OH
H – C – OH
H
Glycerol:
component of
triglycerides
H
H – C – H
H – C – H
OH
Ethanol or Ethyl
Alcohol: alcohol
found in beer,
wine, distilled
spirits

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Facts About EthanolFacts About Ethanol
1 g ethanol = 7 kcal without additional
nutrients
Medically defined as a depressant drug
when taken in low levels  euphoric effect
could dissolve lipids in cell membranes 
rapidly enter cells
Production of ethanol: anaerobic
metabolism of CHO by microorganisms
“ proof” : amount of ethanol stated in
distilled liquors
100 proof = 50% ethanol
80 proof = 40% ethanol

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Facts About AlcoholFacts About Alcohol
1 alcoholic drink contains ½ oz of pure
ethanol
4-5 oz wine
10 oz wine cooler
12 oz beer
1 ¼ oz distilled liquor
(80 proof- whiskey, scotch, rum,
vodka)

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Digestion, Metabolism and UtilizationDigestion, Metabolism and Utilization
A. In the Stomach
- no digestion needed, quickly
absorbed
- if stomach is empty, then 20%
directly absorbed through gastric
lining
- Alcohol absorption is
minimized in the presence of food
- Alcohol in stomach 
breakdown by alcohol
dehydrogenase
* Women produce less alcohol
dehydrogenase

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B. In the Duodenum
- Alcohol readily absorbed and
metabolized compared to other
nutrients  transported through
intestinal veins and capillaries to the
liver

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C. In the Liver
- Liver produces alcohol
dehydrogenase that oxidizes alcohol
- Normally: liver breaks and uses fatty acids
as its energy source
- in the presence of alcohol, liver metabolize
alcohol first instead of fat
- Liver can process ½ oz of ethanol per our
alcohol consumed > available
enzymes, extra alcohol circulates throughout
the body

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Table 1. Effects of Alcohol on the BrainTable 1. Effects of Alcohol on the Brain
Blood R-OH Conc. Effect on Brain
0.05 Impaired judgment, relaxed inhibitions, altered mood,
increased heart rate
0.10 Impaired coordination, delayed reaction time,
exaggerated emotions, impaired peripheral vision,
impaired ability to operate a vehicle
0.15 Slurred speech, blurred vision, staggered walk,
seriously impaired coordination and judgment
0.20 Double vision, inability to walk
0.30 Uninhibited behavior, stupor, confusion, inability to
comprehend
0.40-0.60 Unconsciousness, shock, coma, death due to cardiac
or respiratory failure

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Table 2. Alcohol Doses and Blood LevelsTable 2. Alcohol Doses and Blood Levels
No. of
Drinks
Percentage of blood alcohol
by body weight
100 lbs120 lbs150 lbs180 lbs200 lbs
2 0.08 0.06 0.05 0.04 0.04
4 0.15 0.13 0.10 0.08 0.08
6 0.23 0.19 0.15 0.13 0.11
8 0.30 0.25 0.20 0.17 0.15
12 0.45 0.36 0.30 0.25 0.23
14 0.52 0.42 0.35 0.34 0.27

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Table 3. Health Effects of Alcohol Table 3. Health Effects of Alcohol
ConsumptionConsumption
What is the health
problem?
What is the effect of alcohol?
Arthritis Increased risk of having gout
Cancer Increased risk of cancer of the liver,
rectum, breast, pancreas, mouth, throat:
very harmful when combined with
tobacco or nicotine
Fetal alcohol syndromeCauses permanent physical, behavior,
mental abnormalities in the fetus
Heart Disease Raises blood pressure, blood lipids, and
increased risk for stroke
Diabetes May increase or decrease blood glucose
levels

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Table 3. Health Effects of Alcohol Table 3. Health Effects of Alcohol
ConsumptionConsumption
What is the health
problem?
What is the effect of alcohol?
Kidney problems Enlarges the kidneys
Liver disease Fatty liver, cancer of the liver
Malnutrition Increased risk of having PEM and other
vitamin/mineral deficiencies
Nervous disorders Causes dementia, impairs balance and
memory
Obesity Increased energy intake
Psychological disturbancesCauses depression, anxiety and insomnia

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Table 4. Myths and Truths about Table 4. Myths and Truths about
AlcoholAlcohol
Myths Fact
Alcohol warms the body.Blood is momentarily diverted to skin
overall effect is a cooling one
Wine and beer do not lead
to addiction.
Substance abuse is directly related to
amounts consumes and is not dependent
on the kind of alcoholic beverage
consumed
Mixing drinks gives a
hangover.
Excessive alcohol intake of any kind
results in a hangover
Walking will “sober up” a
person.
Alcohol metabolism is time-dependent.
Only liver cells not muscle cells can
metabolize alcohol

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Table 4. Myths and Truths about Table 4. Myths and Truths about
AlcoholAlcohol
Myths Fact
Caffeine offsets the
effects of alcohol.
Caffeine is a stimulant but will not
speed up alcohol metabolism
Driving coordination is still impaired
after a night of drinking. Allow at least
24 hours for alcohol to be metabolized
completely

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NUTRITION NUTRITION
AND AND
PHYSICAL FITNESSPHYSICAL FITNESS

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Physical FitnessPhysical Fitness
A set of abilities individuals possess to
perform specific types of physical
activity
Physically fit individuals have energy for
both planned and unplanned activities at
home or the workspace

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Physical FitnessPhysical Fitness
Physical Activity can be classified as:
◦Unstructured physical activity
Usual activities of daily life
◦Structured physical activity
Planned program designed to
improve physical fitness

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Physical FitnessPhysical Fitness
Benefits of physical fitness:
◦Restful sleep
◦Nutritional health
◦Optimal body composition
◦Optimal bone density
◦Lower incidence of anxiety and depression
◦Improves self image
◦Improves circulation and lung function
"Those who do not find time for exercise will have to find time for illness."
~ Earl of Derby

72. Excessive Exercise Risks
Children
Energy needs not achieved and limited growth and development
Teens
Inadequate energy intake
Dietary protein used for energy
Amenorrhea
Negative calcium balance and reduced bone mass
Sports anemia
Adults
Possible increased need for riboflavin and vitamin B6
Exercise-related injuries
Pregnant Women
Low weight gain
Low-birth-weight infant
Nursing mothers
Excessive rate of weight loss, reducing milk production and limiting the
infant growth
Older adults
Exercise-related injuries leading to disability

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Components of FitnessComponents of Fitness
Flexibility – ability to bend and recover without
injury
Muscle strength – ability of ,muscles to work
against resistance
Muscle endurance – ability of muscle to contact
repeatedly without being exhausted
Cardio-respiratory endurance – ability to
perform large muscle dynamic exercise of
moderate to high intensity for prolonged
periods.

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Basic Elements of the Exercise Basic Elements of the Exercise
PrescriptionPrescription
Frequency
Intensity
Time
Mode
Rate of Progression

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FrequencyFrequency
Number of days per week
Hard/Easy principle
Active rest

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IntensityIntensity
Initial levels of fitness determine at
what intensity a client should begin
with.
Methods of determining intensity:
◦% of Maximum heart rate
◦heart rate reserve
◦Perceived Exertion

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TimeTime
ACSM recommendation: “ every individual
should accumulate 30 minutes or more
of moderate physical activity on most ,
but preferably all days of the week”.

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ModeMode
What the client likes or will do!
Health and weight loss should involve
using large muscle groups.
Weight bearing exercise for
strengthening bones.
Specific exercise for performance.
Swimming is not great for weight loss.

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Rate of ProgressionRate of Progression
3 stages:
◦initial conditioning stage-4 weeks.
◦improvement stage- 4 to 5 months.
◦maintenance stage- begins 6 months after
start, can last a lifetime!

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Exercise PrescriptionExercise Prescription
Simultaneous increase in any 3
elements may overload the individual's
physiological system increasing risk to
exercise-related injuries and exercise
burn out

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Stages of Progression in Stages of Progression in
Exercise ProgramExercise Program
Stages:
◦Initial Conditioning
◦Improvement
◦Maintenance

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Factors Related to Exercise Factors Related to Exercise
Program AdherenceProgram Adherence
Biological
Factors
Relative body fat
Overweight
Psychological
Factors
Self motivation
Self efficacy
Attainment of exercise goals
Depression/anxiety/introversion

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Factors Related to Exercise Factors Related to Exercise
Program AdherenceProgram Adherence
Social Factors
Family Support
Family Problems
Exercise/job Conflicts
Income and education levels
Behavioral
Factors
Smoking
Leisure time
Credit training
Type A behavior prone

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Factors Related to Exercise Factors Related to Exercise
Program AdherenceProgram Adherence
Program
Factors
Social support
Location and convenience of
exercise facility
Exercise leadership and
supervision
Initial exercise intensity
Variety of exercise modes
Program costs

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Strategies to Increase Exercise Strategies to Increase Exercise
Program AdherenceProgram Adherence
Program Strategies
◦Offer both group and individual activities
◦Select time and locations that are convenient
for program participants
◦Offer variety of exercise and fitness activities
◦Monitor the progress of program participants

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Strategies to Increase Exercise Strategies to Increase Exercise
Program AdherenceProgram Adherence
Program Strategies
◦Set realistic short-term and long-term goals for
each participants
◦Educate participants about exercise, physical
fitness and health benefits
◦Provide incentive for exercise
◦Encourage social support

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Strategies to Increase Exercise Strategies to Increase Exercise
Program AdherenceProgram Adherence
Behavioral Strategies for Exercise
Leaders
◦Be a positive role model
◦Show interest in participants
◦Exhibit enthusiasm

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Strategies to Increase Exercise Strategies to Increase Exercise
Program AdherenceProgram Adherence
Behavioral Strategies for Exercise
Leaders
◦Develop good rapport with each participant
◦Motivate and encourage
◦Attend to orthopedic and musculoskeletal
problems of participants

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Importance of Importance of
Nutrition in PerformanceNutrition in Performance
Inadequate intake of essential nutrients
impair performance due to:
◦Inadequate energy supply
◦Inability to regulate exercise metabolism at
an optimal level
◦Decreased synthesis of key body tissues or
enzymes

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Importance of Importance of
Nutrition in PerformanceNutrition in Performance
Excessive intake of essential nutrients
impair performance results to:
◦Increased proportions of body fat
◦Poor athletic performance
◦Increased risk of developing diseases
◦Toxicity symptoms

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Energy Requirements Energy Requirements
During PerformanceDuring Performance
Thermic
Effect of
Food
Basal
Metabolism
Physical
Activity

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How the Body Stores EnergyHow the Body Stores Energy
Glycogen in
liver
Fat in adipose
Tissues
Glycogen is used to
top-up the blood
glucose level
Majority of
glycogen is stored
in muscles

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How the Body Stores EnergyHow the Body Stores Energy
Exercise  converts stored energy to
kinetic energy and heat
Muscles use energy at a rate directly
proportional to the rate and intensity of
the activity or exercise

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Factors that Influence Factors that Influence
Fuel ChoicesFuel Choices
1. Fuel availability from the diet
2. Intensity and duration
3. Degree to which the body is
conditioned to perform the activity

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Intensity and DurationIntensity and Duration
Activity
Intensity
Activity
Duration
Preferred
Source
Fuel
Oxygen
Needed
Activity
Example
Extreme
< 30s ATP NO Shot put
Very High
30s – 3m Carb NO ¼ mile run
High
3 - 20m
Carb and
some fats
YES
cycling,
swimming
Moderate
> 20m
Fat and
some
carbs
YES hiking

96. FLUID INTAKE
The following are the guidelines to ensure adequate fluid replacement,
leading to optimal performance
a. Eat a nutritionally balanced diet and drink adequate fluids during the
24-hour period before an event
b. Consume 2 cups of fluid 2 hours before exercise followed by another
2 cups 15 to 20 minutes before exercise and 4 to 6 oz fluid every 10 to
15 minutes during exercise.
c. Drink cool beverages to reduce body core temperature.
d. Consume sports drink to enhance fluid intake and absorption and
help delay fatigue in endurance events lasting longer than 1 hour.
e. After exercise, consume sports drink to enhance palatability and
further promote fluid replacement.