sports nutrition abigail brendum, atc. nutrition basics very important for someone who is training...
Post on 22-Dec-2015
219 Views
Preview:
TRANSCRIPT
Nutrition BasicsNutrition Basics
Very important for someone who is Very important for someone who is training as well as regular everyday training as well as regular everyday livingliving
Proper nutrition :Proper nutrition :– Reduces likelihood of injuryReduces likelihood of injury– Increases strength, flexibility etc.Increases strength, flexibility etc.– Provides energy (caloric) to the bodyProvides energy (caloric) to the body
Nutrition BasicsNutrition BasicsThree Major Roles of Nutrients:Three Major Roles of Nutrients:– Grow, repair and maintain body cellsGrow, repair and maintain body cells– Regulate body processesRegulate body processes– Supply energy for cellsSupply energy for cellsSix Major Categories of Nutrients:Six Major Categories of Nutrients:– CarbohydratesCarbohydrates– FatsFats– ProteinsProteins– WaterWater– Minerals Minerals – VitaminsVitamins
NutrientsNutrients
Carbohydrates, proteins and fats are Carbohydrates, proteins and fats are considered macronutrientsconsidered macronutrients
As water, vitamins and minerals are As water, vitamins and minerals are considered micronutrientsconsidered micronutrients
CarbohydratesCarbohydrates
Most efficient source of energyMost efficient source of energy
55% of daily intake55% of daily intake
Simple or Complex CarbohydratesSimple or Complex Carbohydrates
Simple is easier to digest and contain Simple is easier to digest and contain less vitamins and mineralsless vitamins and minerals
Complex Carbohydrates take longer Complex Carbohydrates take longer to digest and contain many vitamins to digest and contain many vitamins and mineralsand minerals
FatsFats
Concentrated with energyConcentrated with energy
Primary source of energyPrimary source of energy
““Other” food groupOther” food group
Less than 25% of daily intake should Less than 25% of daily intake should be fatbe fat
ProteinProtein
Proteins help with:Proteins help with:– Growth and maintenance of body cellsGrowth and maintenance of body cells– Need to make enzymes, hormones and Need to make enzymes, hormones and
antibodiesantibodies
Intake should be about 15% each Intake should be about 15% each dayday
VitaminsVitamins
Critical role in tissue repair and Critical role in tissue repair and healinghealing
Two categoriesTwo categories– Fat soluble vitaminsFat soluble vitamins– Water soluble vitaminsWater soluble vitamins
Fat Soluble VitaminsFat Soluble Vitamins
Dissolved in fats and stored in the Dissolved in fats and stored in the bodybody
Vitamins A,E,D and KVitamins A,E,D and K
Extra amounts of these vitamins will Extra amounts of these vitamins will be eliminates via urinebe eliminates via urine
Vitamins A, E, D & KVitamins A, E, D & KVitamin AVitamin A -Maintain skin-Maintain skin
-Bone/tooth -Bone/tooth developmentdevelopment
-Vision-Vision
-Liver-Liver
-Milk-Milk
Yellow fruitsYellow fruits
Night blindnessNight blindness
Dry SkinDry Skin
Growth failureGrowth failure
HeadachesHeadaches
NauseaNausea
Loss of hairLoss of hair
Dry skinDry skin
Vitamin DVitamin D Normal bone Normal bone growthgrowth
SunlightSunlight
EggEgg
FishFish
Liver oilsLiver oils
Rickets Rickets Appetite lossAppetite loss
Weight LossWeight Loss
Failure to growFailure to grow
Vitamin EVitamin E Protects cell Protects cell membranesmembranes
Vegetable oilVegetable oil
Whole grainsWhole grainsBreakage of Breakage of RBC= AnemiaRBC= Anemia
NauseaNausea
DiarrheaDiarrhea
Vitamin KVitamin K Production of Production of blood clotting blood clotting substancessubstances
Green Leafy Green Leafy vegetablesvegetables
Increased Increased bleeding timebleeding time
Water Soluble VitaminsWater Soluble Vitamins
Dissolved in watery solutions and are Dissolved in watery solutions and are not storednot stored
Vitamin C, B-Complex Vitamins, Vitamin C, B-Complex Vitamins, Niacin, B6 , Foliate, Thiamin etc…Niacin, B6 , Foliate, Thiamin etc…
Vitamin CVitamin C -Formation of -Formation of connective connective tissuetissue
-Immune -Immune functionfunction
Fruits and Fruits and VeggiesVeggies
ScurvyScurvy
Swollen jointsSwollen joints
Bleeding GumsBleeding Gums
FatigueFatigue
Kidney stonesKidney stones
DiarrheaDiarrhea
FoliateFoliate Production of Production of genetic materialgenetic material
Wheat germWheat germ
LiverLiver
YeastYeast
Fruits/veggiesFruits/veggies
AnemiaAnemia
B12B12 Maintains CNSMaintains CNS
Production of Production of genetic materialgenetic material
Foods of animal Foods of animal originorigin
Neuro problemsNeuro problems
AnemiaAnemia
RiboflavinRiboflavin Extracts energy Extracts energy from CHO, from CHO, proteins and proteins and fatsfats
MilkMilk
LiverLiver
Bread/CerealsBread/Cereals
Dry skinDry skin
Cracked lipsCracked lips
ThiaminThiamin Needed for Needed for release of release of energy from energy from CHO, proteins CHO, proteins etcetc
Cereal productsCereal products
PorkPork
PeasPeas
Lack of energyLack of energy
Nerve ProblemsNerve Problems
MineralsMinerals
More than 20 mineralsMore than 20 minerals
Help:Help:– Form strong bonesForm strong bones– Generate energyGenerate energy– Activating enzymesActivating enzymes– Maintain water balanceMaintain water balance
Examples:Examples:– Calcium, Iron, Zinc, Copper etc…Calcium, Iron, Zinc, Copper etc…
WaterWater
60% of body weight is water60% of body weight is water
Needed for energy productionNeeded for energy production
Need 10 glasses of water a dayNeed 10 glasses of water a day
Food PyramidFood Pyramid
Many different typesMany different types
Break down of the amount of Break down of the amount of nutrients each person should have a nutrients each person should have a dayday
New pyramid has oils added into itNew pyramid has oils added into it
Dietary SupplementsDietary Supplements
Different types of supplementsDifferent types of supplements– VitaminVitamin– MineralMineral– ProteinProtein– CreatineCreatine– Herb Herb – Glucose supplementsGlucose supplements
Vitamin SupplementsVitamin Supplements
Many believe a large dose of Many believe a large dose of vitamins will boost performancevitamins will boost performance
What your body doesn’t use, it loses What your body doesn’t use, it loses it via urineit via urine
But if you believe the supplement is But if you believe the supplement is working, then you may convince your working, then you may convince your body it doesbody it does
Mineral SupplementsMineral SupplementsMay take these for medical purposesMay take these for medical purposesCalcium Supplements:Calcium Supplements:– Taken to prevent osteoporosis or decline Taken to prevent osteoporosis or decline
the process of osteoporosisthe process of osteoporosis– Or if you are lactose intolerantOr if you are lactose intolerant
Iron SupplementsIron Supplements– Used for people that have an iron Used for people that have an iron
deficiencydeficiency– Help prevent anemiaHelp prevent anemia
Protein SupplementsProtein Supplements
More protein, the stronger you More protein, the stronger you get..WRONG!get..WRONG!
Long term effects of constant Long term effects of constant overloading of proteinoverloading of protein kidneys kidneys issuesissues
Creatine SupplementsCreatine SupplementsNaturally occurs in the bodyNaturally occurs in the bodyUsed in the first seconds of a workout (ATP-CP)Used in the first seconds of a workout (ATP-CP)ProsPros– Increase intensity of workoutIncrease intensity of workout– Prolonging maximal effortProlonging maximal effort– Improving exercise recoveryImproving exercise recovery
ConsCons– Weight gainWeight gain– Muscle crampingMuscle cramping– GI problemsGI problems– Renal dysfunctionRenal dysfunction
Herb SupplementsHerb Supplements
Essential body balancersEssential body balancers
No federal or government controlNo federal or government control
Examples:Examples:– Garlic Garlic – GinsengGinseng– St Johns wartSt Johns wart– Ginkgo BilobaGinkgo Biloba
Glucose SupplementsGlucose Supplements
Increased blood glucose levels, Increased blood glucose levels, stimulate the release of insulinstimulate the release of insulin
Allows sugar to be usedAllows sugar to be used
Used to increase energyUsed to increase energy
Make the athlete feel “drained” after Make the athlete feel “drained” after “sugar high” is gone“sugar high” is gone
Caffeine ConsumptionCaffeine Consumption
CNS stimulantCNS stimulant
Increase alertness and decrease Increase alertness and decrease fatiguefatigue
May also cause irritability, May also cause irritability, nervousness, increased HR, and nervousness, increased HR, and headachesheadaches
You can get addicted to caffeine!!!You can get addicted to caffeine!!!
Eating DisordersEating Disorders
Epidemic in societyEpidemic in society
Three major typesThree major types– Bulimia NervosaBulimia Nervosa– Anorexia NervosaAnorexia Nervosa– Female TriadFemale Triad
Bulimia NervosaBulimia NervosaPerson gorges themselves with thousands of Person gorges themselves with thousands of calories (10,000) after a certain amount of time of calories (10,000) after a certain amount of time of starvationstarvationMay use laxatives or purge themselves to lose May use laxatives or purge themselves to lose weightweightPerfectionist, obedient, over compliant, highly Perfectionist, obedient, over compliant, highly motivatedmotivatedGymnastics, Dance, Track and male wrestlersGymnastics, Dance, Track and male wrestlersMay cause:May cause:– GI problemsGI problems– Liver DamageLiver Damage– Heart rhythm issuesHeart rhythm issues
Anorexia NervosaAnorexia Nervosa30-35% of people who are anorexic, have 30-35% of people who are anorexic, have some signs of bulimiasome signs of bulimiaAbnormal amounts of exercise and does Abnormal amounts of exercise and does not eatnot eatMalnutrition is a big thing!Malnutrition is a big thing!May cause:May cause:– Heart problemsHeart problems– Heart attackHeart attack– Early osteoporosisEarly osteoporosis– DeathDeath
top related