Part 1 Nutrition: Sources of Energy 1

Chapter 1: Choosing Food and Nutrition for Health 2
1.1 What are nutrients? 4
1) Classification and definition of nutrients 5
2) Carbohydrates 5
3) Fat 6
4) Protein 6
5) Vitamin 6
6) Mineral 7
7) Water 7
8) Nutrients and Energy 7
9) Energy content of food 8
1.2 Dietary Guidelines 9
1) US Dietary Guidelines 9
2) History of Food Groups 10
3) Korean Nutrient Intake Reference Intakes: KDRIs 12
1.3 Nutrient Intake Recommendations 12
1) Nutritional Standard 12
2) History of Nutrition Standards 13
3) Nutrient intake reference values: DRIs 13
1.4 Vegetarianism 14
1) 15 Vegetarian Considerations
2) Vegetarianism and Health 16
3) Vegetarianism and Athletes 16
1.5 Food Labels and Certification Marks 16
1) Composition of food labels 17
2) Nutrition Facts Table 17
3) Food certification and promotional text 18

Chapter 2 Carbohydrates: The Main Source of Energy 22
2.1 What are carbohydrates? 24
1) Simple carbohydrates 24
2) Complex carbohydrates 25
2.2 Carbohydrate intake and metabolism 28
1) Recommended carbohydrate intake: 28
2) Healthy Carbohydrate Choices 29
3) Carbohydrate metabolism 31
2.3 Carbohydrates and Exercise 35
1) Carbohydrate use according to exercise intensity 35
2) Carbohydrates and Endurance 36
3) Carbohydrate depletion and exercise 37

Chapter 3 Fat: Energy Storage and Supply 42
3.1 What is lipids? 44
3.2 Fatty Acids: The Lego Pieces of Fat 44
1) Carbon chain length: 45 between liquid and solid
2) Presence of carbon double bonds: 45 between saturated and unsaturated
3) Isomers: 46 between cis and trans
4) Omega fatty acids 47
3.3 Neutral fat 49
1) Energy source 49
2) Energy storage 49
3) Insulation and protection 50
4) Transport of fat-soluble substances 50
5) Sensory Enhancement 50
3.4 Phospholipids 51
1) Cell membrane formation 51
2) Lipid transport and emulsifiers 51
3.5 Sterols 52
3.6 Fat Intake and Metabolism 52
1) Recommended fat intake: 53
2) Lipids in food 54
3) Lipid metabolism 56
4) Lipid transport in the body 58
3.7 Fat and Exercise 60
1) Fat use according to exercise intensity 60
2) Fat and Endurance 61
3) Training and Fat Use 61

Chapter 4 Proteins: The Building Blocks of Tissues 64
4.1 The Importance of Protein 66
4.2 Amino Acids: The Lego Building Blocks of Proteins 66
1) Structure of amino acids 66
2) Protein structure 67
4.3 Protein Functions in the Human Body 68
1) Structure and Mechanical Movement 68
2) Enzyme 68
3) Hormone 69
4) Immune function 69
5) Fluid balance 69
6) Acid-base balance 70
7) Transportation function 70
8) Energy source 71
4.4 Protein Intake and Metabolism 71
1) Recommended protein intake: 71
2) Protein quality 72
3) Protein metabolism 73
4) Body protein 74
5) Protein and Health 76
4.5 Protein and Exercise 76
1) Energy use of proteins 76
2) Protein requirement 77

Chapter 5 Vitamins: Menstrual Balance and Regulation 80
5.1 What are Vitamins? 82
5.2 Types of Vitamins 82
1) Fat-soluble vitamin 83
2) Water-soluble vitamin 83
5.3 Vitamins: Functions and Foods 84
1) Antioxidant function 85
2) Vitamin A: Retinoid, Carotenoid 87
3) Vitamin D 87
4) Vitamin E 88
5) Vitamin K 88
6) Vitamin B1: Thiamine 88
7) Vitamin B2: Riboflavin 88
8) Vitamin B3: Niacin 88
9) Vitamin B5: Pantothenic acid 89
10) Vitamin B6: Pyridoxine 89
11) Vitamin B7: Biotin 89
12) Vitamin B9: Folic acid 89
13) Vitamin B12: Cobalamin 89
14) Vitamin C 89
5.4 Recommended Vitamin Intake 89
5.5 Physical Activity and Vitamins 91
1) Antioxidant supplements 91
2) Vitamin Supplements and Exercise Performance 91

Chapter 6: Minerals: The Vanguard of Biochemistry 94
6.1 What are Minerals? 96
6.2 Classification of Minerals 96
6.3 Minerals: Health Functionality 97
1) Electrolytes: Sodium, Potassium, Chloride 97
2) Calcium 99
3) Person 103
4) Magnesium 104
5) Iron 105
6.4 Exercise and Minerals 108
1) Exercise and Bone Health 108
2) Female athlete's disease 109
3) Exercise and Anemia 110
4) Minerals and Athletic Performance 111

Chapter 7 Water: The Basis of Human Function 114
7.1 Functions of Water 116
1) Specific heat 116
2) Heat dissipation 117
3) Providing an ambassadorial environment 117
4) pH balance 117
5) Body fluid composition 117
7.2 Body fluid compartments 117
7.3 Water Balance and Regulation 119
1) Body water assessment 119
2) Body water balance 120
3) Body water regulation mechanism 121
7.4 Water intake requirements 124
7.5 Physical Activity and Body Water 125
1) Water intoxication 125
2) Heat acclimatization and sodium loss 125

Part 2 Energy and Metabolism: From Food to Movement 127

Chapter 8: Food and Energy 128
8.1 Energy content of food 130
1) What is a calorie? 130
2) Spring calorimeter 130
3) Total energy value of macronutrients 131
4) Net energy value of food 131
8.2 Energy and Work 132
1) Bioenergetics: Energy Flow 132
2) Energy Interconversion 133
3) Energy conversion and utilization in the human body 134
8.3 Energy and Work 135
1) Unit Conversion 135
2) Workload Measurement 136

Chapter 9: The Human Body and Energy 140
9.1 The Human Energy System 142
1) ATP: Energy Cash 142
2) Energy supply system 144
3) Energy system contribution 149
9.2 ATP production from macronutrients 150
1) Carbohydrate energy metabolism 152
2) Fat energy metabolism 153
3) Protein energy metabolism 155
4) Metabolic Wheat 155
9.3 Physical Activity and Energy Movement 158
1) Exercise intensity and energy supply 158
2) Energy supply and fatigue 161

Chapter 10: Energy Metabolism 164
10.1 Human Energy Metabolism 166
1) What is an ambassador? 166
2) Total daily energy consumption 166
3) Factors affecting energy consumption 169
10.2 Energy Consumption Measurement 170
1) Direct calorimetry 171
2) Indirect calorimetry 172
10.3 Energy expenditure at rest and during physical activity 178
1) Physical activity and oxygen intake 179
2) Post-exercise excess oxygen uptake 181
3) Physical activity level 182
10.4 Energy Metabolism and Physical Fitness Assessment 183
1) Power rating 183
2) Anaerobic fitness assessment 184
3) Aerobic fitness assessment 185

Part 3 Nutrition for Health, Fitness, and Sports 189

Chapter 11: Healthy Weight and Body Composition 190
11.1 Weight and Health 192
1) Weight control mechanism 192
2) Causes of Obesity 195
3) Health Risks of Obesity 198
4) The other side of weight control 200
11.2 Body Composition Measurement and Assessment 202
1) Energy Balance 202
2) Weight and body composition assessment 203
3) Body composition measurement method 204
4) Body Shape and Health 208

Chapter 12: Weight and Body Composition Regulation 212
12.1 Principles of Weight Control 214
1) Energy Balance Model 214
2) Set-point theory 215
3) Changes in resting metabolic rate 215
4) Biological feedback mechanisms 216
12.2 Weight Loss Plan 216
1) Setting a weight loss goal 216
2) Diet for Weight Loss 218
3) Exercise Methods for Weight Loss 222
4) Behavior modification for weight loss 226
5) Considerations for Weight Loss 227
12.3 Weight Loss Program Structure: Steps and Methods 230
1) Self-evaluation and goal setting 230
2) Choosing an effective weight loss method 232
3) Diet composition 233
4) Exercise program composition 236
12.4 Weight gain 240
1) Energy intake for weight gain: 240
2) Protein intake for weight gain 240
3) Dietary supplements for weight gain 242
12.5 Body Composition and Exercise Performance 242
1) Weight loss and exercise performance 242
2) Weight management for weight class competitions 242

Chapter 13: Nutrition and Physical Activity for Health Management 246
13.1 Health and Physical Activity 248
1) Physical activity and exercise 248
2) Training Program Principles 249
3) Effects of regular physical activity 250
4) Physical Activity Guidelines 250
5) National physical strength 100 252
13.2 Nutrition and Health 253
1) Cardiovascular disease 253
2) Hypertension 254
3) Cancer 255
4) Diabetes 256
5) Metabolic syndrome 258
6) Osteoporosis 259
13.3 Abnormal Eating Habits 261
1) Ideal Eating Habits Continuum 261
2) Causes of abnormal eating habits 262
13.4 Dietary Supplements and Health Promotion 263
1) Dietary supplements: vitamins and minerals 263
2) Natural health food 263
3) Choosing a Dietary Supplement 264
4) Functional foods 264

Chapter 14: Sports Nutrition for Performance Optimization 268
14.1 Nutrition Strategies for Exercise Performance 270
1) Athlete Nutrition Strategy 270
2) Carbohydrate Intake Strategy 271
3) Fat intake and athletic performance 272
4) Protein Intake Strategy 274
5) How to take vitamins and minerals 275
6) Hydration and exercise performance 276
7) Vegetarian athlete 278
8) Student Athlete 279
14.2 Supplements to Enhance Athletic Performance 279
1) Considerations for Supplements to Enhance Athletic Performance 280
2) Effects of exercise performance enhancement supplements 281
3) Doping 284
14.3 Environmental and Nutrition Strategies 284
1) Human body temperature regulation 284
2) Heat and Nutrition Strategy 287
3) Winter Sports Nutrition Strategy 289
4) High-altitude training and nutrition 289

Chapter 15: Life Cycle and Rehabilitation Nutrition 294
15.1 Nutrition for Children and Adolescents 296
1) Energy requirements for children and adolescents: 296
2) Recommendations for Children and Youth Activities 297
15.2 Pregnancy Exercise and Nutrition 297
1) Pregnancy Nutrition Recommendations 297
2) Pregnant women's physical activity and nutrition 298
15.3 Masters Athletes and Nutrition 298
1) Physiological changes in masters athletes 299
2) Masters athlete protein supply 300
3) Masters Athletes and Dietary Supplements 300
15.4 Exercise and Nutrition for the Elderly 302
1) Aging and Changes in Body Function 302
2) Nutritional Needs of Aging 303
15.5 Rehabilitation Nutrition 304
1) Rehabilitation nutrition for injured athletes 304
2) Chronic Disease Rehabilitation Nutrition 305

Search 311