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Transcript
Mike Bortnowski 09/29/2014 Rowan University Health Promotion &Fitness Management WHAT ARE MACRONUTRIENTS? • Provide calories for energy to maintain life. • “Essential” for growth of the human body • Maintains and regulates the body’s metabolism • Vital for other bodily functions such as cardiovascular output and renal health. • Can only be obtained through food. • Plays a role in hormone production. • 3 Macronutrients: Proteins, Carbohydrates, and Fats Macronutrients are what our bodies use for energy and survival! WHAT YOU WILL LEARN IN THIS SECTION: LIGHT WEIGHT BABY!!!! 1. What are proteins? 2. How much protein we need 3. Its role in energy and metabolism 4. How much do we need? 5. Lean sources found in food. WHAT IS A PROTEIN? • Amino acids- “Building Blocks” • Required for growth and tissue repair • Vital for immune system function • Hormone and enzyme production • Nitrogen Balance and Protein Synthesis • Satiety-Feeling of satisfaction or fullness • Rich in iron and other minerals I have to tell you something. I think we would look great together…. PROTEIN SOURCES: MEATS DAIRY FISH NUTS& SEEDS GRAINS LEGUMES Beef, Lamb, Steak Cheese Salmon ,Halibut Almonds Multi Grain Bread Lentils Turkey Milk Tuna, Flounder Pistachios Whole wheat pasta Tofu Chicken (Poultry) Eggs Cod, Mackerel Walnuts Brown rice Kidney Beans Pork Loin, Tenderloin Yogurt Anchovies, Herring Pumpkin Seeds Oatmeal Black Beans Wild Game: Rabbit, Bison Cream Grouper, Swordfish Raw Cashews Barley Peas * Not all sources are listed. There are many other sources of protein that can be obtained through a variety of food groups. PROTEIN MYTH DEBUNKED: 1. Eat as much protein as possible to build muscle faster. ANSWER: Extra protein, like carbs or fats, are stored in the body as fat. 2. Only so much can be digested, but all is absorbed 3. Unused protein are filtered out as waste through the colon. ANSWER: Unused protein in the body is filtered as waste through the renal system. 4. 5. RDI suggests .89g of protein / kg of body weight. Highest recommend intake is for athletes – 1g per lb. of bodyweight WHAT YOU WILL LEARN IN THIS SECTION: 1. 2. 3. 4. 5. Types of carbohydrates Carbohydrate breakdown Importance in the diet The Glycemic Index Its role in energy production and ATP metabolism. • Primarily a source of immediate energy for all of your body’s cells • Important role in glycolysis. • 2 types of carbohydrates: Simple and Complex. Slow and Fast digesting carbohydrates. All carbohydrates we consume are digested into monosaccharides, or simple sugars before they’re absorbed by the body • • Responsible for insulin secretion, or “insulin spike” Each carbohydrate has a Glycemic Index. Glycemic Index- ranking of sugars(carbs) on a scale of 1 to 100 by its affect on blood sugar levels, which results in a rise in insulin levels. CARBOHYDRATES CONTINUED: • GI Index is ranked by absorption/Digestion. • Simple=Fast Complex=Slow • Carbohydrates not burned off and used for energy is stored in the liver • Stored as Glycogen, the rest stored as adipose tissue. • Rapid digestion of simpler, high GI carbohydrates is beneficial during the pre- and post-workout periods. • Slow digesting carbs throughout day for satiety and BS control The higher the GI Index the higher spike in blood sugar FOOD RANKINGS ON GI SCALE Low GI Medium GI High GI Apples, Oranges, Pears,Peaches Shredded Wheat White Bread Lentils, Beans Honey Table Sugar Wheat Pasta Jam White/Brown Rice Sweet Potato Ice Cream White Pastas Sweet Corn White Basmati Rice Candy Bars Oats White Potatoes Juices Barley Pita Bread Gatorade Fibrous Veggies Tortillas Rice Cakes ARE CARBS BAD FOR YOU? Factors: 1. Genetic Makeup and Age 2. Insulin Sensitivity 3. Activity Levels 4. Lean body mass 5. Adipose Tissue or amount of fat 6. Metabolism This is ok I think. I'm bulking up. WHAT YOU WILL LEARN IN THIS SECTION: 1. 2. 3. 4. Types of fat Quantity of Fat Importance in the diet Results of overconsumption 5. Healthy fats found in our food FATS: THEIR PLACE IN MACRONUTRIENTS • Key source of metabolic energy • Important for the intestinal absorption of lipid-soluble vitamins like vitamins A, D, E, and K • Provides taste and satiety • Maintenance of cells structure and integrity • Regulating cell function Dr. Andrew Wiel discusses the most misconstrued macronutrient. Dr. Andrew Wiel's Dietary Facts Lecture Fast food restaurants contain most of your trans fatty acids! WHAT IS WRONG WITH FATS? • Depends on the quantity and type of fat consumed • increasing saturated and trans fat in the diet is associated with elevated blood LDL cholesterol • High fat diets lead to the accumulation of fat in non-adipose tissues • Too much ingested fat also interferes with the function of insulin • Americans? Too much saturated, not enough monounsaturated and polyunsaturated fats. SOURCES OF FAT WITHIN THE DIET MONO, AND P O LY U N S AT U R AT E D S AT U R AT E D A N D T R A N S FAT T Y AC ID S Summary: Choose foods that are high in quality monounsaturated and polyunsaturated fats. Foods such as oils, walnuts, lean fish, and avocados provide heart healthy benefits and maintain satiety and wellness. Avoid saturated fats to an excess and eliminate trans fatty acids all together. Foods high in saturated and trans fats can cause excess fat stored around vital organs, interfere with insulin secretion causing diabetes, raises LDL cholesterol, and hypertension. WHAT YOU WILL LEARN IN THIS SECTION: 1. Types of Macro Ratios 2. What best suits your lifestyle 3. Dieting low carb 4. Advantages of a high protein diet 5. My personal transformation MACRONUTRIENT RATIO DIET PLANS THE HIGH CARB DIET THE “ZONE” DIET • 50/25/25 ratio • 40/40/20 ratio • 50 percent of caloric intake from carbohydrates • Moderate carbohydrates at 40 % of caloric intake • Lower in protein at 25% of caloric value • High protein intake • Moderate in fat • Moderate in fat • • Optimal for endurance athletes Optimal for strength athletes • Efficient in weight loss goals with a caloric deficit. • Individuals with active lifestyles MACRONUTRIENT RATIO DIET PLANS THE “LOW CARB” DIET THE “KETO” DIET • 30/40//30 • 30 percent of caloric intake from carbohydrates • • • High in protein • Moderate in fat • Optimal for weight loss • Individuals with sedentary lifestyles • • • • • 20/40/40 ratio Low carbohydrates at 20% of caloric intake High protein intake High in fat Weight loss and muscle maintence Optimal for Insulin sensitive individuals Fats provide the energy! WHICH RATIO IS RIGHT FOR ME? Factors Include: 1. Your lifestyle ( active or sedentary) 2. Genetic makeup and daily caloric intake 3. Athletics-Strength or Endurance 4. Medical conditions 5. Lean body mass 6. Metabolism ABOUT ME: BEFORE-2012 AFTER-2014 265lbs. NPC SOUTH JERSEY 176lbs TRANSFORMATION • Followed a 40/40/20 macronutrient ratio for first year in caloric deficit • 500 calories below maintenance level per day • When weight loss slowed? 1. Cut 200 more calories out in carbohydrates 2. Raised 200 calories in healthy fats. • LOWER THE CARBS ARE THE HIGHER THE FAT INTAKE • Protein at 40% all throughout for muscle growth and maintenance SOURCES: • http://www.mckinley.illinois.edu/handouts/macronutrients.htm • http://www.merckmanuals.com/professional/nutritional_disorders/ nutrition_general_considerations/overview_of_nutrition.html • http://www.diet.com/macronutrients • http://www.caloriesperhour.com/tutorial_nutrients.php