“you are what you eat!” the 6 essential nutrients essential nutrients fats carbs water minerals...

“You are what you eat!”

The 6 Essential Nutrients

Essential Nutrients

Fats

Carbs

Water

Minerals

Protein

Vitamins

0123456789

10

4 cal/gram 4 cal/gram 9 cal/gram

Nutrient

CarbsProteinFat

Nutrients vs. Cal/g

• Calorie- is a measure of heat. It is usually abbreviated as kcal, kc, C, or capitalized as Calorie.

1 gram of Carbs = 4 Calories 1 gram of FAT = 9 Calories1 gram of Protein = 4 Calories

Calorie CalculationCarbs: 22 grams x 4 Calories/gram = 88 CaloriesFat: 3 grams x 9 Calories/gram = 27 CaloriesProtein: 2 grams x 4 Calories/gram = 8 Calories---------------------------------------------------------------------------------------

TOTAL Calories: 123 kcals

ARE YOU IN

?RIGHT

ATP PRODUCTION

High intensity activity Low intensity activity

Glucose

Fatty Acids

Amino Acids

ROLE OF CHOs IN THE BODY

• Energy source (high intensity exercise)

• Protein sparing

• Metabolic primer for fat metabolism

• Fuel for the central nervous system

• Bulk (fiber)

SIMPLE CHOS COMPLEX CHOS

Increase PreferredHigh Carbohydrate Foods

Keep Intake of UnpreferredHigh Carbohydrate Foods to a

Minimum

Dietary Fiber

• Water-Insoluble Fiber

– Prevents the big “C”! – Water-soluble Fiber– May reduce serum

cholesterol

• Wheat Bran • Whole Grain• Popcorn• Nuts & Seeds• Skins on Frts. & Vegs

• Oats & Barley• Brown Rice • Legumes• Peas & carrots• Flaxseed• Psyllium• Some Frts. & Vegs.

RNA: 20 to 35 g/day (3:1 ratio water-insoluble to water-soluble)

Types of CHOs

G

G G

G

GG G

GG

Animal Polysaccharide

STRING

PRIMARY SOURCE OF ENERGY DURING EXERCISE

GLYCOGEN

Glycogen:Is the chief storageForm of CHO inAnimals: it is storedPrimarily in the liver And muscles.

MUSCLE GLYCOGEN

LIVERGLYCOGEN

BLOOD GLUCOSE

Fuel for muscles

Fuel for the brain and muscles

ENERGY RELEASED FROM SUGAR

-Sugary foods such as fruit,Fruit juices, candy, or soda pop,Eaten in place of a meal cause a Quick rise in blood sugar and Energy

-About an hour later blood Sugar and energy decline rapidly,Bringing on symptoms of

Hunger. Meal eaten an energy Released from sugar

Energy Released From Sugar, Starch, Protein, & Fats

Meal eaten &Energy released From sugar & starch

Energy Released fromprotein

Energy released from fat

Energy Release

ARE ALL CHO’s PHYSIOLOGICALLY EQUAL?

Faster Rate of glucose absorption into the blood

Slower rate of glucose absorption into the blood

90

80

70

60

50

40

30

20

10

0

Glycemic Index of some Popular foods

High GI: >60

Mod GI: 40-59

Low GI: <40

Gatorade

Jelly Beans

Mars Bar

Bran Muffin

Baked beans

Spaghetti

Lentils

Yogurt

Protein Functions

• Major structural component• Growth, repair and maintenance• Transporter (lipoproteins)• Antibodies- disease protection• Blood osmotic pressure• Produces hemoglobin, enzymes, and hormones• Energy (5-10%)

PROTEINNonessential AAs

(can be synthesized in the body)

Essential AAs

(cannot be synthesized in the body)

Quality Makes The Protein

Complete Protein (ANIMAL)(Contains all the essential AAs)

Incomplete Protein (PLANT)

(Do not supply all the essential AAs)(EXCEPT SOYBEANS… contain all the essential AAs)

CONTRIBUTION OF MAJOR FOOD GROUPS TO PROTEIN CONTENT OF TYPICAL

AMERICAN DIET

0

5

10

15

20

25

30

35

40

45

Meat Ceral Nuts

Dairy Products

Fruits, vegetables

Fats, oils

Substitute Lean Protein for Fatty Protein

RDA for ProteinAverage adolescent/ adult -0.8 grams/ kg BWGrowing children -2.0- 4.0 grams/kg BWAthletes in heavy training -1.2- 1.8 grams/ kg BW

(aerobic training)Amino acid supplements - not recommended

Special considerations -vegetarian athletes

-Those on very low fat or low calorie

diets

-Athletes avoiding meat for “health reasons”

Contribution of Protein to Energy Metabolism at Various Intensities of Exercise

0

1

2

3

4

5

6

7

Rest High (sprint)

Percentage ofContribution

PROTEIN USE DURING EXERCISE

Why protein constitutes a limited fuel in exercise:• Studies have shown only minimal protein

breakdown during endurance exercise (urinary nitrogen excretion)

• Primary role provides AA building blocks for tissue synthesis

• Protein requirements for muscle tissue synthesis with resistance training

FATS

*chemical composition

Saturate, Unsaturated, and Trans-fatty

*Role of fats?

LIPID FUNCTION

1. Energy (resting state 70%)

2. Transports - Fat-Soluble Vitamins

3. Insulation - subcutaneous fat

4. Protection - cushions vital organs

5. Structural component

6. Steroid hormones

7. Hunger depressor

Simple LipidsSimple Lipids

Trigylcerides• Contain glycerol

(“backbone”) + 3 fatty acids (“chains”)

• Most common form in body (90-95% body fats is in this form)

GLYCEROL

Fatty Acid

Fatty Acid

Fatty Acid

SIMPLE LIPIDSSIMPLE LIPIDS

Saturated Fats*

Solid at room temperature

Found in animal *products

*exception- coconut and palm oil, veg., shortenings, and hydrogen margarine

Unsaturated Fats

Liquid at room temperature

Found in plant sources

PERCENTAGE OF SATURATED FAT IN PERCENTAGE OF SATURATED FAT IN SOME COMMON FATS AND OILSSOME COMMON FATS AND OILS

Coconut oil 86%Palm kernel oil 81%

Butter 66%

Beef fat 48 %

Canola oil 6%

Saturated Fat

RECOMMENDED DIETARY INTAKE FOR FAT

• 10% SF

30% of totalcalories

10% PUSF10% MUSFRemember: 1 gram=9 kcals

9 grams of FAT x 9 kcals / gram = 81 kcal of FAT

“PHANTOM” FATS

Trans fats are unsaturated fats that havepicked up hydrogen atomsand, as a result, now have astructural shape similar to that of saturated fats.

HYDROGENATION

Compound Lipids

• Low Density Lipoproteins (LDLs)

• High Density Lipoproteins (HDLs)

< 1

30

mg

/dl>

35

m

g/d

l

Depositor ScavengerLipids are not water soluble and blood is

90% water.

Thus, lipoproteins are responsible for most lipid transport in blood

DERIVED LIPIDS

Synthesized in the body(endogenously - mostly LIVER)

Related to heart disease!

Absolutely essential for life!

Precursor for steroidAnd several hormones, required for cell membranes!

DERIVED LIPIDS

Found only in animal products! It does not contain FAs (not considered a LIPID).

RDA: < 300 mg/day

Fiction Vs Fact

• What Promoters Claim

High CHO diets are fattening

• What Research Support

When it comes to weight control, CHOs are not the problem.

What matters are calories

Calories eaten compared to number or calories burned.

Fiction Vs Fact

• What Promoters Claim

CHO-rich diets result in increased insulin levels in the body

Too much insulin causes the body to store CHOs as fat.

• What Research Supports

The body’s ability to use fat is influenced more by the athletes activity level than by insulin production

Exercise is the way to burn body fat.

Fiction Vs Fact

What Promoters Claim

“40-30-30” sports barsenhance endurance byIncreasing fat burning During exercise

Too much insulin causesThe body to store CHOs As fats

What Research Support

These bars won’t improveEndurance or fat Metabolism

Faster fat metabolism doesn’t come in a wrapperAny more than bigger muscles come in a can.