Download nutrition outline

Nutrition Outline
Sports med 2
DO YOU KNOW????




The six classes of nutrients
The definition of metabolism
Which nutrients provide fuel for energy
Two categories of fat
What does food do?
 Satisfies 3 basic needs:
 Supplies energy
 Supports new tissue growth and repair
 Helps regulate metabolism
 All of these needs require NUTRIENTS!!!
Guidelines for a healthy
diet
 Eat a variety of
foods from each
food group
 Eat in moderation
Can you name the 6
classes of NUTRIENTS?






CHO (carbohydrate)
Protein
Fat
Vitamins
Minerals
Water
CHO
 Defined: basic source of energy, critical
for central nervous system, and optimal
performance
 During digestion:
 Glucose (principle energy source)
 Stored in liver as glycogen
 Excess glucose not converted to glycogen is
stored as fat
2 types of CHO
Simple vs Complex
Simple Sugars
 Monosaccharides = single (simple) sugars
 Fruits, table sugar
 3 types
 Glucose- most common
 Fructose
 Galactose
Complex CHO
 Polysaccharides- single sugars linking together
 Starches- breads, cereals, rice, pasta, grains,
vegetables
 Refined vs Whole Grains
 Refined-germ and bran layers are stripped away
 Germ-nutrient rich part of grain
 Bran- contains most of the fiber and B vitamins
 Whole-all 3 parts of the plant are used
Athletes and CHO’s
 Athletes should consume 800 mg of CHO
daily 3 days prior to high activity
 Consume 8 oz of 5 % CHO every 15 min
during activity
Protein
 Protein: major
component of all
body tissue required
for tissue repair and
growth
 Not a significant
energy source
 Made up of amino
acids
 20 amino acids
 9 essential (body
doesn’t make them)
 EX: meat, fish,
poultry. (complete
proteins)
Athletes and Protein
 Takes longer to digest
 ALWAYS consider fat to nutrient ratio
Fat
 Fat: lipid, source of
energy, vital to
growth
FUNCTIONS
 1 gram = 9 calories
 Necessary for
healthy hair, growth
and skin
 Absorption and
transportation of fat
soluble vitamins
Categories of FAT
 Saturated
 Solid at room temp.
 Derived from animal
sources
 Ex: butter, lard
 Unsaturated
 Liquid at room temp
 Plant sources
 Ex: Corn/canola oil
Fats and Cholesterol
 Cholesterol:
white waxy
substance found in
the blood
 Good function:
 Forms cell
membranes and
sheaths for nerves.
BAD Functions
 Builds up and
deposits on artery
walls
 Restricts blood flow
 Major risk factor of
heart disease
Good and Evil Cholesterol
 High Density
lipoproteins (HDL)
 “good”
 Contained in
monounsaturated fats
(unsaturated)
 scrape some
cholesterol from blood
 Low Density
lipoproteins (LDL)
 “bad”
 Found in
polyunsaturated fats
 lowers amount of
HDL
Athletes and Fat
 Mostly stored subcutaneous layers
 Body “hoards” or saves it under skin
 Too much restriction = body will start
breaking down lean tissue for nourishment
 contribute about 30% of total daily calories
Fiber
 Dietary Fiber:
plant foods that cannot
be digested
 Soluble fiber
 Fruit, vegetables, bran,
beans
 Helps reduce cholesterol
level
 Insoluble fiber
 Wheat bran, whole grains,
nuts/seeds, vegetables
 Women = 25 g/day
 Men = 30 g/day
Athletes and Fiber
 Not part of pre game meal
Vitamins
 Vitamins: organic
substance
 13 essential
 No energy
 Fat Soluble:
 ADEK
 Water Soluble:
 C and B
Vitamins
 A


 D


 E
 Function-prevents
Function-helps skin,
oxidation of
resistance to infectious
unsaturated fatty acids
disease
 Deficiency-lethargy,
Deficiency-frequent
anemia, loss of
infections, night
balance and
blindness, dry skin
concentration
 K
Function- strong bones,  Function-regulates
teeth
blood clots
Deficiency-inadequate
 Deficiency-frequent
mineralization of bones
nosebleeds, bruises
B Vitamins
 B1 (thiamine)
 Function-energy release from CHO
 Deficiency-confusion, weakness,
tachycardia
 B2 (riboflavin)
 B6
 Functiontryptophan
metablolism
 Deficiency-anemia,
nausea,
convulsions
 Function-metabolism of CHO,
protein, fat
 Deficiency-anemia, mouth lesions,  B12
dermatitis
 Function-develop
RBC, maintain
 B3 (Niacin)
nervous system
 Function-glycolysis, & fat synthesis
 Deficiency-anemia,
 Deficiency- irritability, depression,
fatigue, memory
anxiety
loss
Athletes and Vitamins
 Not necessary to
take additional
supplements if eating
a well balanced diet
Minerals
 Minerals: inorganic,
essential for body
function
 Major:
 100 mg/day
 Calcium, phosphorus
 Magnesium, sodium,
chloride
 Minor:
 Iron
 Zinc, selenium, copper
 Iodine
 Regulates hormones
Athletes and Minerals
 Calcium intake 800-1200 mg/day
 Iron depletion = reduced hemoglobin
levels, tiredness.
Water
 Water: principle
chemical of the
human body
 At rest need 2 quarts
of fluid each day
 Controls temp.
Energy production,
elimination of
metabolic waste
 60 % of body wt
Athletes and Water
 2 cups of water 2 hours before vigorous
activity
 15 min before exertion, 2 cups of water