Nutrition OutlineNutrition Outline

Sports med 2Sports med 2

DO YOU KNOW????DO YOU KNOW????

The six classes of nutrientsThe six classes of nutrients The definition of metabolismThe definition of metabolism Which nutrients provide fuel for energyWhich nutrients provide fuel for energy Two categories of fatTwo categories of fat

What does food do?What does food do?

Satisfies Satisfies 33 basic needs: basic needs: Supplies energySupplies energy Supports new tissue growth and repairSupports new tissue growth and repair Helps regulate metabolismHelps regulate metabolism

All of these needs require NUTRIENTS!!!All of these needs require NUTRIENTS!!!

Guidelines for a healthy Guidelines for a healthy dietdiet

Eat a variety of Eat a variety of foods from each foods from each food groupfood group

Eat in Eat in moderationmoderation

Can you name the 6 Can you name the 6 classes of NUTRIENTS?classes of NUTRIENTS?

CHO (carbohydrate)CHO (carbohydrate) ProteinProtein FatFat VitaminsVitamins MineralsMinerals WaterWater

CHOCHO

DefinedDefined: basic source on energy, : basic source on energy, critical for central nervous system, and critical for central nervous system, and optimal performanceoptimal performance

During digestion:During digestion: Glucose (principle energy source) Glucose (principle energy source) Stored in liver as glycogen Stored in liver as glycogen Excess glucose not converted to glycogen is Excess glucose not converted to glycogen is

stored as fatstored as fat

2 types of CHO2 types of CHO

Simple vs ComplexSimple vs Complex

Simple SugarsSimple Sugars Monosaccharides = single (simple) sugarsMonosaccharides = single (simple) sugars Fruits, table sugarFruits, table sugar 3 types3 types

Glucose- most commonGlucose- most common FructoseFructose Galactose Galactose

Complex CHOComplex CHO Polysaccharides- single sugars linking togetherPolysaccharides- single sugars linking together Starches- breads, cereals, rice, pasta, grains, Starches- breads, cereals, rice, pasta, grains,

vegetablesvegetables Refined vs Whole GrainsRefined vs Whole Grains

Refined-germ and bran layers are stripped awayRefined-germ and bran layers are stripped away Germ-nutrient rich part of grainGerm-nutrient rich part of grain Bran- contains most of the fiber and B vitaminsBran- contains most of the fiber and B vitamins

Whole-all 3 parts of the plant are usedWhole-all 3 parts of the plant are used

Athletes and CHO’sAthletes and CHO’s

Athletes should consume 800 mg of CHO Athletes should consume 800 mg of CHO daily 3 days prior to high activitydaily 3 days prior to high activity According to American Dietetic Association According to American Dietetic Association

(ADA)(ADA)

Consume 8 oz of 5 % CHO every 15 min Consume 8 oz of 5 % CHO every 15 min during activityduring activity

ProteinProtein

ProteinProtein: major : major component of all component of all body tissue required body tissue required for tissue repair and for tissue repair and growthgrowth

Not a significant Not a significant energy sourceenergy source

Made up of amino Made up of amino acidsacids 20 amino acids20 amino acids 9 essential9 essential EX: meat, fish, EX: meat, fish,

poultry. (complete poultry. (complete proteins)proteins)

Athletes and ProteinAthletes and Protein

Takes longer to digest Takes longer to digest

ALWAYS consider fat to nutrient ratioALWAYS consider fat to nutrient ratio

FatFat

FatFat: lipid, source of : lipid, source of energy, vital to energy, vital to growthgrowth

FUNCTIONSFUNCTIONS 1 gram = 9 calories1 gram = 9 calories Necessary for Necessary for

healthy hair, growth healthy hair, growth and skinand skin

Absorption and Absorption and transportation of fat transportation of fat soluble vitaminssoluble vitamins

Categories of FATCategories of FAT

SaturatedSaturated Solid at room temp.Solid at room temp. Derived from animal Derived from animal

sourcessources Ex: butter, lardEx: butter, lard

UnsaturatedUnsaturated Liquid at room tempLiquid at room temp Plant sourcesPlant sources

Ex: Corn/canola oilEx: Corn/canola oil

Fats and CholesterolFats and Cholesterol

CholesterolCholesterol: : white waxy white waxy substance found in substance found in the bloodthe blood

Good function:Good function: Some is needed to Some is needed to

form cell membranes form cell membranes and sheaths for and sheaths for nerves. nerves.

BAD FunctionsBAD Functions Builds up and Builds up and

deposits on artery deposits on artery wallswalls

Restricts blood flowRestricts blood flow Major risk factor of Major risk factor of

heart diseaseheart disease

Good and Evil CholesterolGood and Evil Cholesterol

High Density High Density lipoproteins (HDL)lipoproteins (HDL) ““good”good” Contained in Contained in

monounsaturated fats monounsaturated fats (unsaturated)(unsaturated)

scrape som of scrape som of cholesterol from blood cholesterol from blood streamstream

Low Density Low Density lipoproteins (LDL)lipoproteins (LDL) ““bad”bad” May lower amount of May lower amount of

HDL in blood streamHDL in blood stream

Athletes and FatAthletes and Fat

Mostly stored subcutaneous layersMostly stored subcutaneous layers Body “hoards” or saves it under skinBody “hoards” or saves it under skin

Once body realizes the restriction it will start Once body realizes the restriction it will start taking lean tissue for nourishmenttaking lean tissue for nourishment

Fat should contribute no more then 30% of Fat should contribute no more then 30% of total energy total energy

FiberFiber

Dietary FiberDietary Fiber: : plant foods that cannot plant foods that cannot be digestedbe digested

Soluble fiberSoluble fiber Fruit, vegetables, bran, Fruit, vegetables, bran,

beansbeans Helps reduce cholesterol Helps reduce cholesterol

levellevel

Insoluble fiberInsoluble fiber Wheat bran, whole grains, Wheat bran, whole grains,

nuts/seedsnuts/seeds

Women = 25 g/dayWomen = 25 g/day Men = 17 g/dayMen = 17 g/day

Athletes and FiberAthletes and Fiber

Not part of pre game mealNot part of pre game meal 6 hours before6 hours before

VitaminsVitamins

VitaminsVitamins: organic : organic substancesubstance

13 essential 13 essential No energyNo energy Fat Soluble:Fat Soluble:

ADEKADEK

Water Soluble:Water Soluble: C and BC and B

Vitamins Vitamins AA

Function-helps skin, and Function-helps skin, and promotes resistance to promotes resistance to infectious diseaseinfectious disease

Deficiency-frequent Deficiency-frequent infections, night blindness, infections, night blindness, dry skindry skin

DD Function- strong bones and Function- strong bones and

teethteeth Deficiency-inadequate Deficiency-inadequate

mineralization of bonesmineralization of bones

EE Function-prevents Function-prevents

oxidation of oxidation of unsaturated fatty acidsunsaturated fatty acids

Deficiency-lethargy, Deficiency-lethargy, anemia, loss of anemia, loss of balance and balance and concentrationconcentration

KK Function-regulation of Function-regulation of

blood clotsblood clots Deficiency-frequent Deficiency-frequent

nosebleeds, bruisesnosebleeds, bruises

B VitaminsB Vitamins B1 (thiamine)B1 (thiamine)

Function-energy release from CHOFunction-energy release from CHO Deficiency-confusion, weakness, Deficiency-confusion, weakness,

tachycardiatachycardia

B2 (riboflavin)B2 (riboflavin) Function-metabolism of CHO, Function-metabolism of CHO,

protein, fatprotein, fat Deficiency-anemia, mouth lesions, Deficiency-anemia, mouth lesions,

dermatitisdermatitis

B3 (Niacin)B3 (Niacin) Function-glycolysis, & fat synthesisFunction-glycolysis, & fat synthesis Deficiency- irritability, depression, Deficiency- irritability, depression,

anxietyanxiety

B6 B6 Function- Function-

metablolismmetablolism Deficiency-anemia, Deficiency-anemia,

nausea, nausea, convulsionsconvulsions

B12B12 Function-develop Function-develop

RBC, maintain RBC, maintain nervous systemnervous system

Deficiency-anemia, Deficiency-anemia, fatigue, memory fatigue, memory lossloss

Athletes and VitaminsAthletes and Vitamins

Not necessary to Not necessary to take additional take additional supplements if eating supplements if eating a well balanced dieta well balanced diet

MineralsMinerals

Minerals: inorganic, Minerals: inorganic, essential for body essential for body functionfunction

Major:Major: 100 mg/day100 mg/day Calcium, phosphorusCalcium, phosphorus

Build teeth and bonesBuild teeth and bones Magnesium, sodium, Magnesium, sodium,

chloridechloride Minor:Minor:

IronIron Formation of hemoglobinFormation of hemoglobin

Zinc, selenium, copperZinc, selenium, copper IodineIodine

Regulates hormonesRegulates hormones

Athletes and MineralsAthletes and Minerals

Calcium intake 800-1200 mg/dayCalcium intake 800-1200 mg/day

Iron depletion = reduced hemoglobin Iron depletion = reduced hemoglobin levels, tiredness.levels, tiredness.

WaterWater

Water: principle Water: principle chemical of the chemical of the human bodyhuman body

At rest need 2 quarts At rest need 2 quarts of fluid each dayof fluid each day

Controls Controls temperature. Energy temperature. Energy production, production, elimination of elimination of metabolic wastemetabolic waste

60 % of body60 % of body

Athletes and WaterAthletes and Water

2 cups of water 2 hours before vigorous 2 cups of water 2 hours before vigorous activityactivity

15 min before exertion, 2 cups of water15 min before exertion, 2 cups of water