Unit 1.2Human Performance and

Biomechanics

Lesson 10.1

Nutrition and Performance

Important Terminology

• Exercise: Any activity that improves the body’s basic functions

• Fitness: Cardiovascular capacity and muscular strength– External Factors: diet, sleep, rest, stress response,

psychology – Fitness for Life: Aging process can be slowed down

with exercise throughout one’s life

• Training: Combination of exercise that serves to make the human body more efficient

Important Terminology

• Biomechanics: applies principals of physics and applies them to the workings of the body

• Kinesiology: (kinen; to move) (logos; study)

• Kinematics: Study of space vs. time aspects of movement, with an emphasis on measurement and calculation

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Nutrition

“As for butter versus margarine, I trust cows more than chemists.” - Joan Gussow, assistant professor of Nutrition and Education, Columbia University

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Learning Goals:

• Identify the essential nutrients and explain how they contribute to overall nutrition

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Nutritional Requirements: Types and Sources of

Nutrients

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What is Nutrition?• The science of food and how the

body uses it in health and disease

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Essential Nutrients

1. Proteins

2. Fats

3. Carbohydrates

4. Vitamins

5. Minerals

6. Water

• In this context, ‘essential’ refers to nutrients that the body is unable to manufacture (or not in sufficient quantities)

• They must be obtained from the diet

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Essential Nutrients• Necessary for energy

• Needed for the building and maintenance of tissues

• Relied upon for the regulation of body functions

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Energy-Providing Nutrients

• Three nutrients provide the body with energy:

1. Proteins

2. Fats

3. Carbohydrates

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Energy Measurements• Energy is expressed in ‘kilocalories’, or

simply/interchangeably “calories” – Technically, 1 kilocalorie = 1000 calories

• Definition: 1 kilocalorie = heat required to raise the temperature of 1kg of water 1°C

• An average person requires approximately 2000 calories per day

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FATS 9 Cal/g

ALCOHOL 7 Cal/g

CARBOHYDRATES 4 Cal/g

PROTEINS 4 Cal/g

Calorie Densities of Various Energy Sources

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Proteins• 10-15% of total caloric intake• Building blocks of the body• Broken down into amino acids

• Human proteins are composed of at least 20 different amino acids

• There are 9 “essential” amino acids - must get from food; body cannot produce

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Protein• Complete amino acids

– Supply all nine essential amino acids– Eg: animal products such as meat, cheese, fish, eggs and milk

• Incomplete amino acids – Protein sources that do not contain all 9 essential amino acids– Eg: plant sources such as grains, beans, peas and nuts – Still a good source of protein – must combine them to get all nine

(ie. rice & beans)

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Fats• 30% of total caloric intake (10% saturated)• Also known as lipids• Concentrated source of energy• Fat serves to

1. Provide a source of energy

2. Insulate the body

3. Cushion organs

4. Aid the absorption of fat-soluble vitamins

5. Add flavour and texture to foods

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Fats• Fats can be classified as

1. Saturated

2. Monounsaturated

3. Polyunsaturated

Based on the degree of saturation or number of double bonds that exist between carbon atoms

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Saturated Fat(more difficult to break down)

Monounsaturated Fat

Polyunsaturated Fat

(easiest to break down)

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Saturated Fats• Saturated fats are solid at room temperature

• Saturated fat is found predominantly in animal products

• Saturated fat has also been linked to high cholesterol and cardiovascular disease

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Unsaturated Fats• Monounsaturated and polyunsaturated fats usually

come from plant sources• Unsaturated fat is liquid at room temperature (oil)• More desirable, not linked to cardiovascular

disease• Unsaturated fats appear to lower blood cholesterol • Also shown to reduce the risk of heart disease• Omega 3 fatty acid

– http://www.youtube.com/watch?v=CviINhNq-Dk

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Hydrogenated Oils • “Trans Fat”

• Hydrogenated fats and oils are manufactured from unsaturated fats to give them properties of saturated fats (ie. Solid at room temp)

• They are used to extend shelf-life and to add texture• They are considered very unhealthy; limit or eliminate trans

fat from your diet • “Partially Hydrogenated Oil” = Trans Fat

• http://www.youtube.com/watch?v=pp0nc4kY-tc • http://www.youtube.com/watch?v

=5aukVvYC-WA&feature=related

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Cholesterol• Elevated intake of saturated & trans fats increases

blood cholesterol levels• High cholesterol contributes to atherosclerosis and

heart disease• Lipoproteins facilitate the transport of cholesterol in

the blood – High-Density Lipoprotein (HDL)

• “good” cholesterol – transport cholesterol for elimination• lower risk of atherosclerosis and heart disease

– Low-Density Lipoprotein (LDL)• “bad” cholesterol – transport cholesterol to body cells• Increases risk of atherosclerosis and heart disease

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Carbohydrates• 60% of daily Calories

– 80% from Complex Carbohydrates– 20% from Simple Carbohydrates

• Primary source of energy

• Glucose is stored in the liver and muscles in the form of glycogen

• Carbohydrates consumed in excess of storage capacity as glycogen are stored as fat

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Simple Carbohydrates• Monosaccharides (eg: glucose, fructose)

and Disaccharides (eg. Lactose)

• Easy to break down – provide a shorter amount of energy than complex carbs

• Eg: sugar

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Complex Carbohydrates• Starches

– Complex carbohydrates composed of chains of many sugars (polysaccharides)

• Take longer to break down and provide a steady source of energy

• Eg: whole grains, fruits/veggies, pasta

• Often contain vitamins, minerals, proteins and dietary fibre

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Dietary Fibre Fibre includes plant substances that

cannot be digested by the body Adds bulk to feces to facilitate elimination Rich sources include:

1.Fruit2.Legumes3.Oats4.Barley

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Vitamins• Necessary for

1. Growth2. Reproduction3. Health Maintenance

Water-soluble Vitamins Fat-soluble Vitamins

• Not stored

• Excess eliminated in the urine

• Include vitamin C and B-complex vitamins

• Includes vitamins A,D,E,K

• When taken in excess, these vitamins are stored in fat tissue

• Over-consumption of these vitamins (especially A and D) can result in toxicity

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Antioxidants• Aid in preserving healthy cells • When the body breaks down fats, or uses

oxygen, free radicals are formed• Free radicals can damage cell membranes and

mutate genes• Antioxidants react with free radicals to decrease

their negative effects• Include vitamins E, C, beta carotene (from

vitamin A)• Found in darker coloured fruits (blueberries, acai

berries) • http://www.youtube.com/watch?v=fTBz9ipkWhE

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Minerals

• Necessary for1. Structural elements2. Regulation of body functions 3. Aid in the growth and maintenance of body

tissues4. Catalytic action in energy release

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Vitamins and Minerals

• Needed in small amounts• Essential component to good health• Consumption of too little or too much

can have detrimental effects• To ensure adequate intake, eat a

balanced diet with variety

Minerals

Mineral Key function in the body Possible Sources

Calcium Forming bone, conducting nerve signals, contracting muscle, clotting blood

Dairy products

Iron Producing hemoglobin Red meat

Magnesium Supporting enzyme functions, producing protein

Dark, leafy greens

Potassium Conducting nerve signals, contracting muscle

Grains

Sodium Conducting nerve signals, balancing body fluids

Salt

Vitamins

Vitamin Key function in the body Possible Sources

A (carotene) Good vision, healthy skin and bones Fruits

B1 (thiamine) Metabolizing carbohydrates, growth and muscle tone

Beans

C (ascorbic acid)

Boosting immune system, healthy bones, teeth, gums, and blood vessels

Fruit

D Absorbing calcium, forming bone Fish

E Strengthening red blood cell membranes Fruit

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Water• Large component of

our bodies and food• Important for:1. Nutrient transport2. Waste transport3. Digestion &

absorption4. Regulation of body

temperature5. Lubrication6. Chemical reactions

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Water

Need to consume approx. 1mL of water for every Calorie burned

About 8 cups of fluid per day

More if you are active or live in a warm climate