NOTES. Developed by Fabio Comana, MA., MS., All rights Reserved Page 1

Session 455: Core Essentials in Science Fabio Comana, MA, MS, NASM CPT, CES & PES; ACE CPT & LWMC; ACSM HFS, NSCA CSCS; CISSN National Academy of Sports Medicine fabio.comana@nasm.org NOTES Developed by Fabio Comana, MA., MS., All rights Reserved Page 1

Recovery within Blood!!! Developed by Fabio Comana, MA., MS., All rights Reserved Page 2

Traditional Assumption: Fuel utilization (i.e., fats, carbohydrates) influenced by exercise intensity (O 2 availability), duration, and conditioning level Recent research = significant gender role on energy pathways. Women have lower quantities of type II (fast-glycolytic) fibers: Less overall muscle mass. Estimated 3.5 5.0 % type II fibers v. men. Estrogen interferes with anaerobic pathways Breakfast and Metabolism Dinner Carbohydrates = muscle and liver glycogen filled. Evening activities bedtime. Overnight fast bodily functions: o Muscle cannot release glucose to blood. o Liver s role is to maintain blood glucose. Results = increased cortisol: o Promotes lipolysis (fat breakdown) needs carb byproduct. o Inhibits glycolysis (carbohydrate breakdown). o Stimulates gluconeogenesis (breakdown of certain proteins). Outcomes: o Ketone bodies (incompletely metabolized fats accumulating) = sweet smell. o Protein breakdown (skinny fat) = ammonia smell. Solution eat some carbs to reduce Cortisol. Sugars Simple Sugars = monosaccharides and disaccharides. 3 nutritionally important monosaccharides: Same chemical structure (C 6 H 12 O 6 ). Developed by Fabio Comana, MA., MS., All rights Reserved Page 3

Total sugar consumption = 130 lbs. each year (adults) (45 lbs. of sucrose). 39 % increase since 1950. Average adult = 22 tsp per day (children = 23 tsp per day). Equivalent to 848 cans of 12 oz. (355 ml) soda / year. HFCS consumption = 35 lbs. each year (adults). Fats Hydrocarbons like carbohydrates 3 elements carbon, hydrogen & oxygen. Simple fats: Triglycerides = most common made from 3 Free Fatty Acids (FFA) + Glycerol. C + H arrangement and carbon-length determine type of FFA. FFA classified by length of C-backbone: o Short chain FA = 4 6 carbon backbones (more liquid) o Medium chain FA = 8 14 carbon backbones o Long chain FA > 14 carbon backbones (more solid) Developed by Fabio Comana, MA., MS., All rights Reserved Page 4

Trans Fats History: Animals fats = stable, but highly saturated + cholesterol. Carbon double-bonds broken; H-atoms infused to hydrocarbon backbone. End-product physically resembles / functions like SFA s saturated, but contains altered chemical configuration from naturally-occurring fats. Eicosanoids Biologically-active compounds derived from PUFAs (larger fatty acids: 18 22 carbon length). LA required for production of inflammatory markers (e.g., PGE1 messenger) triggers acute immune responses. LA also converts to ADA. o Large quantities of ADA = PGE2 messengers (chronic pain / inflammation). EPA (omega-3) manufactures PGE3 messengers turn off inflammatory process. Excessive LA conversion to GLA reduces ALA conversion. Conversion rates (at best) = 8 20%, but western diets (high omega-6s) = 1 5%. Developed by Fabio Comana, MA., MS., All rights Reserved Page 5

Developed by Fabio Comana, MA., MS., All rights Reserved Page 6 NOTES

Research Two types affects 29.1 million adults (9.3% of population). Type I: 5 10 % of diabetics (no insulin production). Type II: 90 95% of diabetics (adequate insulin receptor resistance). Blood sugar fluctuates constantly throughout day. o Glycohemoglobin (HbA1c) glycated hemoglobin (sugar bound to Hgb in red blood cells) represents chronic blood glucose levels (previous 8 weeks). o HbA1c associated with CVD, kidney disease (nephropathy), and retinal eye damage (retinopathy) inflammation of walls and vessels. Inflammation natural response to trauma and/or infection. Chronic inflammation overwhelms physiological systems = functional impairment. NOTES Developed by Fabio Comana, MA., MS., All rights Reserved Page 7

Fructose Research: With equal intakes as glucose (25% of daily kcal) = more abdominal (visceral) and liver fat. Increased liver fat = Non-alcoholic Fatty Liver Disease (NAFLD) cirrhosis. Glucose = more subcutaneous fat. Elevated dyslipidemia (TG increased 10%; elevated LDLs). Greater insulin resistance and elevated fasting plasma blood glucose (due to insulin resistance). Dementia: o Elevated insulin levels shrink # insulin receptors in blood-brain-barrier. o Less insulin = less glucose enter brain = elevated cortisol (damages hippocampus). o Insulin helps clear beta-amyloids (peptide plaques associated with Alzheimer s). Increased levels of uric acid in joints (gout): o Less hepatic (liver) ATP production = more uric acid. Increased leptin resistance (hormone suppressing appetite). o Increased caloric intake and obesity. Fat Research: Trans Fats: o Reduce trans fat to < 2g / day (ideally 0g) now required on food label (2006 law). Medium Chain Triglycerides (MCTs): o Easily absorbed, pass to liver small elevation in metabolic rate (60 kcal) with 1 2 TBL / day. o Small appetite suppressing effect. NOTES Coconut Oil: Developed by Fabio Comana, MA., MS., All rights Reserved Page 8

Research on Lipids: Does elevated HDL cholesterol lower risks for heart disease? Small risk-lowering effect ONLY. Greater reduction in risk by lowering LDL Cholesterol and Triglyceride levels. When assessing risk avoid examining total cholesterol score: Total Cholesterol (TC) = HDL + LDL + (TG 5). Example: HDL = 65 mg/dl; LDL = 125 mg/dl; TG = 125 mg/dl TC = 215 mg/dl. Developed by Fabio Comana, MA., MS., All rights Reserved Page 9