Nutrition and Exercise "Four Hours Ago, I

Nutrition and Exercise "Four hours ago, I ate three oz of baked chicken marinated in one tsp olive oil and other spices, one cup rice and one-half cup beans, two cups salad (romaine lettuce, carrots, onions and radishes) with two tablespoons ranch dressing and one cup of skim milk.

Now, I am going to run for forty five minutes and will lift weights for another thirty minutes." Types of Activities Translated the word aerobic means "requiring oxygen to live." Oxygen is necessary to release energy from the body's stores of fat, glycogen (starcy storage material), and sugars. During aerobic exercise a constant supply reaches the muscles. During aerobic exercise the rate at which oxygen reaches the muscles keeps pace with the rate at which it is used.

Due to this continual replenishment, the activity can be sustained for long periods of time. In contrast anerobic exercise relies on a different series of biochemical reactions to obtain energy from the stores of sugar and fat in the muscles (American, 1989). In anaerobic exercises the body creates the energy without oxygen. When exercising a person's heart rate determines whether he is doing aerobic or anerobic exercise. Women should subtract their age from 225, while men should do the same but use the number 220.

The goal rate should be 70% of the maximum heart rate. When a person's heart rate exceeds 70% he is doing aerobic exercise. Examples of aerobic exercises include running, cycling, swimming, fast dancing, and power walking while anerobic exercises are weight lifting and using resistence machines. An exercise regimen that combines 45 minutes of running with 30 minutes of weight lifting is a combination of aerobic and anerobic exercise.

Carbohydrates, Proteins and Fats Based on a meal of three ounces of baked chicken marinated in one tsp olive oil and other spices, one cup rice and one-half cup beans, two cups salad (romaine lettuce, carrots, onions and radishes) with two tablespoons ranch dressing and one cup of skim milk, nutrition can be broken down as follows: Chicken breast -- protein Olive oil -- fat Spices -- none Rice -- carbohydrates. A more detailed nutritional value can not be determined from the information given.

Nutrition would vary greatly depending upon the type of rice. Is it white, wild, or brown? Beans -- carbohydrates and protein Salad (romaine lettuce, carrots, onions, radishes) -- carbohydrates Ranch dressing -- fat Skim milk -- all (USDA, 2011). Digestion of Nutrients A person's diet is made up of foods consisting of nutrients (vitamins, minerals, carbohydrates, proteins, and fats), residues -- fiber, and water.

Most vitamins and minerals are absorbed into the bloodstream without changing, but before other nutrients can be absorbed they must be broken down by digestive juices into simpler substances with smaller molecules. The first part of food breakdown is physical, using teeth which cut and chew food, and the stomach, which churns the food. The rest of the process is chemical, performed by enzymes, acids, and salts. Carbohydrates, provided mainly by starchy and sugary foods, are the body's primary source of energy.

The digestive process eventually converts all carbohydrates into three simple forms of sugar: glucose, fructose, and galactose. Proteins, which are found in abundance in fish, meat, eggs, cheese, beans, peas, and lentils, are essential for the replacement and repair of cells. They are broken down into polypeptides, peptides, and amino acids. Fats, also known as lipids, are found in meat, dairy products, and oily plant foods provide energy and some of the materials for cell building and maintenance. Fats also carry the fat-soluable vitamins A, D, E, and K.

When fats are digested by lipases (enzymes that are secreted by the pancreas and intestines), they are broken down into gycerol, glycerides, and fatty acids. Pathways Oxidative phosphorylation (OXPHOS) and glycolysis are the two main pathways that control energy metabolism of a cell. The first stage in the production of energy by breakdown of glucose in body cells; a chain of chemical events requiring a specific set of enzymes, and resulting in formation of ATP. In aerobic metabolism subsequent sequences produce several times more ATP.

In anaerobic metabolism glycolysis is the only means of energy production from glucose, and lactate is the end-product (Metabolism,.