PAF3O/PAF4O

Foods Supply NutrientsFoods Supply Nutrients

• Food supplies your body with nutrients, substances that the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy.

• There are six classes of nutrients: carbohydrates, fats, proteins, vitamins, minerals, and water.

• Carbohydrates, fats, and proteins can all be used by the body as sources of energy

Nutrients: The Body’s FuelNutrients: The Body’s Fuel

Macronutrients: We need lots of these

•Carbohydrates: primary fuel source •Fat: secondary fuel source•Protein: used for repair & maintenance

Micronutrients: We need less of these

•Vitamins•Minerals•Water

                                            

Health Benefits of Drinking Health Benefits of Drinking WaterWater

1. Regulates appetite, helps to lose weight

2. Helps body absorb nutrients

3. Increases metabolism

4. Boosts energy levels

5. Alleviates some headaches

6. Helps reduce blood pressure

7. Helps reduce high cholesterol

8. Eases joint pain

9. Decreases risk of cancer

10. Decreases chance developing kidney stones

11. Helps to release toxic waste products

12. Improves skin

Components of MuscleComponents of Muscle

75% Water75% Water

20%20%ProteinProtein

5% other5% other

What Happens If You Don’t What Happens If You Don’t Hydrate?Hydrate?

• You will become dehydrated.• The effects of dehydration are:

– Your blood pressure falls– Your organs suffer– Your body can’t cool itself– You feel tired and sluggish

• Don’t wait until you’re thirsty to drink. If you’re thirsty, you’re already dehydrated. Drink water throughout the day.

Exercise and DehydrationExercise and Dehydration

Sweat losses during 2 hours of exercise can be Sweat losses during 2 hours of exercise can be 2 litres (4 lbs) or more2 litres (4 lbs) or more

Physiological Effects of Physiological Effects of DehydrationDehydration

• sweat rate blood volume & heart ratesweat rate blood volume & heart rate

• core body heatcore body heat

• cardiovascular functioncardiovascular function -less O2 and nutrient-rich blood to muscles-less O2 and nutrient-rich blood to muscles -more reliance on anaerobic system-more reliance on anaerobic system

• Slower removal of wastes cramping, fatigueSlower removal of wastes cramping, fatigue

Physiological Effects of Physiological Effects of DehydrationDehydration

Impaired performance!Impaired performance!• Muscle strengthMuscle strength• SpeedSpeed• StaminaStamina• EnergyEnergy• Cognitive ProcessCognitive Process

• Risk of InjuryRisk of Injury 95% of muscle cramps are due to dehydration!

When Should You Drink?When Should You Drink?

WHEN TO DRINK AMOUNT OF FLUIDWHEN TO DRINK AMOUNT OF FLUID

2 hr before exercise 2 hr before exercise 2-3+ cups2-3+ cups

15 minutes before 1-2+ cups15 minutes before 1-2+ cups

Every 15 minutes DURING 1-1.5 cups Every 15 minutes DURING 1-1.5 cups

After ActivityAfter Activity 2-3 cups 2-3 cups

What about Sports Drinks?What about Sports Drinks?

• When you sweat, you lose electrolytes. • Sports drinks (e.g, Gatorade, PowerAde) contain

electrolytes such as sodium and potassium. • Electrolytes help your body retain fluids and help prevent

muscle cramps.• Sports drinks also contain carbohydrates, providing you

with energy for exercise. Some even contain high amounts of protein.

• Keep in mind though: They tend to be high in sugar!• They should be consumed only to replenish

fluid/electrolytes lost from exercise, not just as a drink with a meal or snack.

What About Energy Drinks?What About Energy Drinks?

• Energy drinks (like Red Bull) are different from sports drinks

• They contain caffeine, other stimulants, sugar, herbs and vitamins

• They are a safety concerns for athletes (and all teenagers)!– Have been linked to insomnia, anxiety, headache, dehydration,

rapid heart rate, seizures, and even cardiac arrest

• Can be okay in moderation, but BE CAREFUL!!!– You should use nutrition, hydration, and lifestyle changes to

improve energy level NOT energy drinks.

What About Alcohol?What About Alcohol?

• The effect of the alcoholic hangover has been shown to reduce athletic performance by 20-30%.

• Heavy drinking causes massive suppression of testosterone between 1.5 and 96 hours (4 days).– You might physically be at the workout, but your hormones are

not.

• The American Athletic Institute has studied the impact of alcohol on condition in elite athletes. For each time an athlete gets drunk, they have found that that athlete has as much as 14 days of lost training effect. – 1x drunk = 14 days of lost training

Unit #2 Assignment

Food Labels

What’s on a food label?What’s on a food label?

• SERVING SIZE!!!– Companies want you to eat their food – and they often want

you to think it’s low in fat and healthy!– They can make their product look better by making the

serving size really small.

• Number of calories• Macronutrients:

– How many grams in carbs? Are they complex, simple, or fiber?

– How many grams in fats? Are they unsaturated or saturated?

– How many grams in protein?

Lay’s Regular Chips

This is 28g (about 10-20 chips)

This is about 10 calories per chip

About 1/3 of the weight is in fat, but it’s mostly unsaturated, and no trans fat

Almost all the rest is carbs; none is simple sugar, and only 1g is fiber, so it’s mostly complex (since it’s potatoes)

Only 2g of protein

Oreo Cookies

This is a bit bigger than the chip serving

This is about 50 calories per cookie

This is less fat than the chips, and it’s mostly unsaturated

Almost all the rest is carbs; and more than half of this is simple sugar.

Only 1g of protein

Clif Protein Bar

This is bigger than the other servings

It also has more calories

Very little fat, mostly unsaturated

Lots of carbs; about half simple, half complex, with a bit of fiber

Lots of protein (it’s a protein bar!)

Dempsters Garden Vegetable Bread

2 slices of bread

About the same as a Clif Bar

Very little fat, mostly unsaturated

Lots of carbs; mostly complex

A fair amount of protein