KINE 1020 Introduction to Nutrition - 4 October 2024 PDF
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Uploaded by GloriousConnemara9086
2024
Dr. A. Josse
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Summary
This is an introduction to nutrition lecture notes from October 23, 2024. The lecture covers topics, such as serving sizes, ingredient lists, nutrient content claims, healthy eating strategy, genetically modified foods, and natural health products.
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KINE 1020 Introduction to Nutrition - 4 October 23, 2024 Dr. A. Josse IS new DV-tot...
KINE 1020 Introduction to Nutrition - 4 October 23, 2024 Dr. A. Josse IS new DV-total sugar instead Serving Sizes - of added sugar consistent so that it's easier to compare similar foods realistic so that it reflects the amount that Canadians typically eat in one sitting Yogurt ex. has to be in of lisy regardless the size so It is easier to compare https://www.canada.ca/en/health-canada/services/food-labelling-changes.html Ingredient Lists Previously ‘deceiving’ labels…. - this label is deceiving ↑ (tricks people into thinking there's not much sugar) W - similar food groups are now grouped together Sugars can include: white sugar, beet sugar, raw sugar or brown sugar, agave syrup, honey, maple syrup, barley malt extract or fancy molasses, fructose, glucose, glucose- fructose (also known as high fructose corn syrup), maltose, sucrose or dextrose, fruit juice concentrates and purée concentrates Nutrient Content Claims - less than 5% is little - more than 13 % is a lot Food Label Meaning Calorie-free less than 5 kcal per serving low in Calories 40 kcal or less per serving 120 kcal or less per 100 g, if a prepackaged meal lower in Calories at least 25% less energy than original product light Fat free less than 0.5 g of fat per serving No fat Zero fat low in fat 3 g or less of fat per serving 30% or less of the energy is from fat, if a prepackaged meal reduced in fat at least 25% less fat than original product lower fat less fat 100% fat free less than 0.5 g of fat per 100 g; contains no added fat Healthy Eating Strategy - Canada Nutrition Canada’s Restrictions on Front-of-Pack Facts Panel & Food Guide Marketing to (FOP) Ingredient Kids Labelling List https://www.canada.ca/en/health-canada/services/publications/food-nutrition/healthy-eating-strategy.html Other Topics in Nutrition Last lecture on Nutrition in 1020…. GMOs Natural Health Products: Sport supplements (there are many others……..) Genetically Modified Foods ‘FRANKEN-FOODS’!!! Have been genetically modifying foods for many years…. add to prevent bacteria growth and infecting the crop genes - and decreased food ↳> Infection leads to no growth of crop supply PROS: & Increased crop yield (bacteria-resistance) by preventing food Help meet global food challenges 4 Shortages & Since genes are added it , alr prevents bacteria Decrease chemical use (less pesticides) # growth I don't need pesticides to remove bacteria) Better shelf-life http://www.care2.com/greenliving/6-frankenfoods-to- avoid.html Increased nutritional value CONS: The unknown….. How it affects humans, the food gene deletion/insertion S I haven't cases about negative effects from GMO's) seen many hard to predict the cons since technology is always changing and new https://ecofriend.com/what-is-the-future-of-genetically-modified-food.html food is being added Common GM Foods Am I eating GMO’s? probably……. 1. Soy 2. Corn 3. Canola oil 4. Alfalfa 5. Cotton 6. Papaya 7. Zucchini/squash 8. Sugar beets 9. Milk (not in Canada, EU, Aus/NZ) 10. Meat is not (but their feed can be!) - selective breeding (not adding a gene) The Case for Carrots! Carotenoids give carrots their Antioxidant orange colour and is also what make them healthy (carotenoids/ β-carotene = source of vit A). Carrot DNA = >32,000 genes. White Yellow Orange farmers selectively bread for the mutation that concentrated keep on breeding the carrot by selecting the two carrots you want to breed /EX taking carotenoids in the carrot. areallyorangecarruthigh In carotenois. an orange one selected for the mutation that concentrated carotenoids in the carrot root https://www.washingtonpost.com/news/speaking-of-science/wp/2016/05/10/scientists-may-finally-know-how-carrots-became-orange/ https://pediaa.com/what-is-the-difference-between-selective-breeding-and-genetic-engineering/ Natural Health Products Natural Health Products Regulations came into effect on January 1, 2004 “Complementary" or “Alternative" medicines, and supplements include: ergogenic aids (sports supplements) amino acids (protein) and fatty acids eat/use supplements - for heath benefits (not vitamins and minerals drugs) food or a herbal/plant remedies homeopathic medicines traditional medicines like Chinese and East Indian probiotics like certain toothpastes, antiperspirants, shampoos, facial products and mouthwashes NHPs must be safe to use as over-the-counter products and do not need a prescription to be sold. Products needing a prescription are regulated as drugs under the Food and Drug Regulations. Licensed Natural Health Products Database (LNHPD). https://www.canada.ca/en/health-canada/services/drugs-health-products/natural-non-prescription.html Natural Health Products NPN Natural Product https://www.canada.ca/en/health-canada/services/drugs-health-products/natural-non-prescription.html : Number ↑ Natural Health Products https://www.canada.ca/en/health-canada/services/drugs-health-products/natural-non-prescription.html Is a product safe because it is a NHP?? YES or NO EGCG warning: EFSA safety assessment suggests green tea supplements should come with warning Article from 2019… EGCG - Epigallocatechin Gallate Major active component of green tea Phytonutrient: catechin polyphenol/antioxidant lof just green tea extract the Supplements associated with serious side effects including liver and kidney failure EGCG: 1 cup of green tea: 50-100 mg Green tea extract: ≥800mg liver damage? https://www.nutraingredients.com/Article/2018/04/19/EGCG-warning-EFSA-safety-assessment-suggests-green-tea-supplements- should-come-with-warning?utm_source=copyright&utm_medium=OnSite&utm_campaign=copyright Do you (or would you) take NHPs, supplements, ergogenic aids for improving sport performance?? In the news… (Tokyo 2020) Sha'Carri Richardson: Cannabis Blessing Okagbare: Growth Hormone CJ Ujah: muscle building substances Multiple Malaysian weightlifting athletes…. Yuliya Yelistratova: EPO, hormones, growth factors? In the news… (Tokyo 2020) Athletes are responsible for any prohibited Athletes Blessing Okagbare:prohibited are responsible for any Richardson: Cannabis Sha'Carri substance found in their Growth Hormone substance found in biological sample their biological samples!! CJ Ujah: muscle building substances Multiple Malaysian weightlifting athletes…. Yuliya Yelistratova: EPO, hormones, growth factors? Online resources…. WADA – world Anti-Doping Agency (www.wada-ama.org) United States Anti-Doping Agency (www.usantidoping.org) National Collegiate Athletic Association - NCAA (www.ncaa.org) CCES - Canadian Centre for Ethics in Sport (www.cces.ca) IOC – International Olympic Committee (http://www.olympic.org) Sport Ergogenic Aids “Beneficial” Ergogenic aids... (to name a few) 1. Sodium bicarbonate 2. Beta-alanine 3. Caffeine 4. Creatine 5. BCAAs 6. Protein supplementation 7. Sports drinks, gels, bars 8. Beetroot juice (nitrate) 9. Antioxidants IOC consensus statement https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/ IOC consensus statement: https://bjsm.bmj.com/content/52/7/439 - buffers take hydrogen cons away and stop BP from dropping hudrogen A remember Sport Ergogenic Aids ↳ removing lons mean you could perform longer at higher Intensities ~ (extra-cellular buffer) 1. Sodium bicarbonate - augments extracellular buffering capacity by raising ( blooders the extracellular pH in the blood. Potentially benefit sustained high-intensity exercise performance. 2. XBeta-alanine - augments intracellular buffering capacity by raising the S Intra-cellularintracellular pH. Potentially benefit sustained high-intensity exercise Buffer (inside) performance. (central system) nervous Caffeine is the main CNS stimulant 3. Caffeine – CNS Stimulant. Probably the most widely-used sport supplement. Can help to elicit greater power outputs, shorter race times, and higher on genetics (explains why running intensities. metabolize depending - right some ↳) some It faster doping lists) will benefit more from it if or slower they have the genetics It is on and off 4. Creatine - enhances short-term, high-intensity exercise capacity. Augmenting intensity the rate of PCr resynthesis so you can do more high-intensity work. I Isoleucine , valine help do high and build muscle exercise S 5. BCAAs – Specifically Leucine. Preferentially turns on MPS. Aids with recovery > and repair. particularly in conjunction with exercise. - 1 Branch chain amino 6. Protein supplementation – helps with repair and regeneration of muscle, add post-exercise. protein-synthesis - growth carbohydrates Increases , muscle 7. Sports drinks, gels, bars – provide exogenous CHO to the system so you do not have to use your endogenous stores of muscle/liver glycogen. Also end replenishes electrolytes lost with sweat. give glucose body -to very to their so don't have to use their own until the 8. Beetroot juice (nitrate) - Enhances nitric oxide (NO) bioavailability. Which has a vasodilatory effect, which can increase blood flow (and nutrients) to the muscle. NitrateInnanceCuatra body distributed throughout - Increase blood flow body to > - more nutrients the 9. Antioxidants – generally help to quench free radicals and oxidative stress that can be produced by our energy systems with exercise. Cantioxidents will helps with buffering - help collect this to having too much free radicals and stress - can affect/impair their continuous work preventIt from happening) I come to an agreement) 2018 IOC Consensus Statement defined agreement Definition of Dietary supplement: A food, food component, nutrient, or non-food compound that is purposefully ingested in addition to the habitually consumed diet with the aim of achieving a specific health and/or performance benefit. endorsed by IOC , Nutrition usually makes a small but M potentially valuable contribution to successful performance in elite athletes. not just about using -use diagram the to Supplement use is widespread. - supplements to build muscle determine if they Manage micronutrient deficiencies should use Convenient forms of energy/macros supplement Aids that directly benefit performance Aids that directly benefit training https://bjsm.bmj.com/content/52/7/439 Contamination of Nutritional Supplements Geyer et al., 2004 (supported by IOC) International Study Tested 634 non-hormonal nutritional supplements from 13 countries, 215 suppliers (e.g., creatine, AAs, carnitine, Vitamins, Minerals) supplements ingredients some found had undeclared on the label not ↓ 94 (15%) contained hormones that were not declared on the label 49 contained 1 steroid while 8 contained 5 or more Excretion studies positive urine tests for nandrolone metabolites (give people supplement to take tested positive for testosterone they > - did a urine test ( metabolites Perhaps this is why they ‘work’??? Geyer H, et al. Int J Sports Med. 2004 Feb;25(2):124-9. https://www.mysportscience.com/post/contamination-of-nutrition-supplements Risks of Sport Supplement Use - even if the athlete is not of the aware drug they , are still held responsible Cost-benefit analysis…… (buyer/user beware!) https://www.mysportscience.com/post/risks-of-supplement-use