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PERSONAL FITNESS 20 Nutrition for Recreation & Sports Activities REC 2010 Calorie A Calorie is the Energy Value that food has All food we eat has a caloric value Water does not have a caloric value Vitamins and Minerals have minimal or no caloric value Artificial Sweeteners have minimal or no caloric value Our body uses the Energy from food to function Artificial sweeteners are poisonous to our body so create problems We need to take in calories to function. It is inevitable. How many calories we take in shapes our bodies If you burn more than you consume you lose weight If you burn less than you consume you will gain weight If you burn as much as you consume you will stay the same Glycemic Index vs Glycemic Load Glycemic Index Refers to how fast our body converts food into energy High Glycemic foods are converted into energy fast The faster foods are converted to energy the easier it is to gain weight Sometimes it is advantageous to have energy available fast [like before & after games and workouts] Glycemic Load Refers to how much energy is available fast Foods with high glycemic loads have a lot of energy fast Some foods have a high glycemic index but a low load Macronutrients Carbohydrates Sugars Processed Starch Whole Starch/Fibre Protein Animal Plant Fat Saturated Unsaturated Carbohydrates The body’s preferred energy source (4 kcal/gram); made up of chains of sugar (simple and complex) Monosaccharides (a single glucose molecule) Disaccharides (two glucose molecules) Polysaccharides (three or more glucose molecules) “The more glucose molecules in the Carb the more complex, the longer it takes to digest or process. This is good because energy is put into the body more gradually and can be used more efficiently” Carbohydrates [CHO] “SUGARS” All Sugar (Monosaccharides) 4 calories/gram A cup (8 oz) of pop has 25 grams of sugar A cup of fruit juice has 25 grams of sugar An apple or banana has about 25 grams of sugar Digested in 15-20 minutes] Available for energy use in 15-20 minutes Need to have a place for energy to go Have a High Glycemic Index Fast available energy Not all have a High Glycemic Load Fruit & veggies take more time to digest (consume) & have a lower glycemic load (contain fiber & need to be chewed) Fruits and Veggies contain Phytochemicals & Antioxidents Juices & sugar drinks have a high glycemic load Carbohydrates “PROCESSED STARCH” Processed Starch (Disaccharide) Processing from humans have made this starch less complex Reduces polysaccharide to disaccharide 4 Calories/gram 2 slices of white bread ½ a white bagel Digested in 30-60 minutes High Glycemic Index and Load –processed quickly- The more processing the less time it takes to digest Any fibre slows digestion Carbohydrates “WHOLE STARCHES” Whole Starch (Polysaccharide) Minimal handling by humans creates the most complex carbohydrate 4 calories/gram Digested in 1-2 hours Fibre slows digestion down and helps food pass through us better Fibre in our diets is a requirement for good health Moderate glycemic index and load Contain Phytochemicals and Antioxidents Protein “The Body’s Building Material” Has many functions, including the following: Formation of the brain, nervous system, blood, muscles, skin, and hair Transport mechanism for iron, vitamins, minerals, fats, and O2 Key to acid–base fluid balance Not the preferred energy source, but can be broken down in states of deprivation (producing 4 kcal/gram) Made up of amino acids joined together through peptide bonds 8–10 essential amino acids must be consumed in the diet Plant vs Animal Protein Both have 4 calories/gram Both take 2 hours to digest (moderate processing time) Moderate Glycemic Load Protein powder has a higher Glycemic Load because of it is in powder form (easier to digest) Animal Protein has the complete amount of amino acids 1 boneless skinless chicken breast has 20 grams *500 ml milk to go 16 gr ¼ pound burger has 20 grams *Steak the size of a deck of cards 20 grams Scoop of protein powder 16-20 grams 1 cup soybeans 28 gr *1 cup black beans 15 gr *1 cup chickpeas 14 gr Animal protein can be higher in Saturated Fat Plant Proteins need to be combined to get the complete amount of Amino Acids Vegans have to combine different plant proteins to get the complete amount Soy is the closest plant protein to being complete Fats Saturated Fats Quite often connected to Animal Proteins We need to take in some Saturated fat as it has Vitamins connected to them Most complex fat molecule Monounsaturated Fats Made up of Omega 9 fatty acid Omega 9 is vital to good health Polyunsaturated Fats Made up of Either Omega 3 or Omega 6 Fatty acid This makes it the hardest to digest & most difficult to process Omega 3 & 6 are vital to good health Trans Fat Man made fat that is dangerous to the body Clogs arteries and cannot be removed by the body Saturated Fats 9 Calories/Gram 4+ hours to digest Highest density of calories found any food we can consume Lowest Glycemic Index and Load Saturated Fat does not mix with our Water Based Bodies The body needs to do a lot to process saturated fat We need some Saturated Fat for good health A good carrier of certain Vitamins As a result the body wants to store this type of fat for future use It is hard to access these fat store for energy use later Vitamins A, D, E, & K are carried in saturated fat and are essential for good health We can take in up to 15% of our total daily calories in Saturated Fat Monounsaturated Fat 9 calories/gram 4 hours to digest or process Low to moderate Glycmic index and Load Contains Omega 9 Fatty Acids Omega 9 Fatty Acids help keep our blood healthy by removing bad fatty deposits from our blood Found in Various Oils Olive Oil Canola Oil Polyunsaturated Fats 9 calories/gram 4 hours to digest or process Low to moderate Glycemic Index and Load Some Polyunsaturated Fats contain Omega 3 Fatty Acids Omega 3 fatty acids are in short supply in most diets Vital to good health as it reduces inflammation in our body Salmon and other cold water fish Flax Seed Oil and Flax Seed Other Polyunsaturated Fats contain Omega 6 Fatty Acids Omega 6 Fatty Acids are in abundant supply in most diets Important for good health as it creates inflammation Creating inflammation is not as important as reducing inflammatio Found in many Vegetable Oils and Seed Oils common in North American Diets Most Diets contain TOO much Omega 6 Fatty Acids We need to find ways of increasing our Omega 3 fatty Acids Micronutrients “Vitamins” Vitamins are organic, non-caloric micronutrients essential for normal physiological function. Must be consumed as part of food intake, except for vitamin K, biotin, and vitamin D 13 essential vitamins Water-soluble: thiamin, riboflavin, niacin, pantothenic acid, folate, vitamin B6, vitamin B12, biotin, and vitamin C Fat-soluble: vitamins A, D, E, and K Choline is a “quasi-vitamin” that plays a critical role in neurotransmitter and platelet function and may help prevent Alzheimer’s disease. The table presented on the next two slides lists the intake recommendations, common food sources, and functions of vitamins. Micronutrient Requirements Vitamins Micronutrient Requirements Vitamins Micronutrients “Minerals” Minerals are critical for human life. Minerals can have low, medium, or high bioavailability. Mineral-to-mineral interactions Categorized into macrominerals (bulk elements) and microminerals (trace elements) The table presented on the next two slides lists the intake recommendations, common food sources, and functions of minerals. Micronutrient Requiements Minerals Micronutrient Requirements Minerals Metabolic Rate vs Physical Activity Level High Activity Levels raise our Metabolic Rate Higher metabolic rates result in more efficient processing of food More food goes through us rather than stick to us Higher Activity means: Our body needs more energy Higher energy requirements which raise Metabolism Less storage of excess energy as fat More burning of fat stores on our body Metabolic Rate vs Muscle Mass Building muscle raises our Metabolic Rate Higher metabolic rates result in more efficient processing of food Bigger Muscles mean: More food goes through us rather than stick to us More ability to store glycogen for high energy situations Higher rates of energy consumption Less storage of excess energy as fat Higher metabolism means: Greater fat burning capabilities 3 Muscle Fiber Types Slow Twitch Type I Oxidative Fast Twitch Type IIa Fast Oxidative Glycolytic Uses oxygen Low energy output High endurance ability Uses oxygen & energy from food we eat Medium high energy output Medium endurance ability Fast Twitch Type IIx Fast Glycolytic Does not use oxygen (anaerobic) but uses energy from food Highest energy output with lowest endurance Slow Twitch Type I Oxidative Fibers Produces energy from Pyruvic Acid from the Oxidative Glycolytic System (Type IIa Fibers) Uses Krebs cycle to create endless energy Uses oxygen to create endless energy Produces energy from Lactic Acid from the Anaerobic Glycolytic System Type IIx Fibers) Metabolizes fat to convert lactic acid into energy Rebuilds Creatine Phosphate bonds in the Phosphagen System (Anaerobic Glycolytic Type IIx Fibers) Metabolizes fat to create energy to rebuild CP bonds Cardiovascular System Delivers The cardiovascular System (Heart and blood system) is vitally important in all energy systems Strong cardio work improves the delivery and removal ability of the body Oxygen & Glycogen is delivered Lactic acid & Carbon Dioxide is removed The cardiovascular System is directly involved in the aerobic system which utilizes Slow Twitch Type I muscle fibers The Cardiovascular System is indirectly involved in the Glycolytic Oxidative (Type II a Fibers) & the Glycolytic Anaerobic (Type II x Fibers) by rebuilding them Fast Twitch Type IIa Oxidative Glycolytic Produces energy from food we eat Produces energy using Type IIa Fast Twitch Fibers Produces energy used for medium high intensity Produces energy for 20 or more minutes of high level work Produces byproduct Pyruvic Acid Uses glycogen stores in our muscles to create medium amounts of energy Pyruvic acid can be used with the Krebs Cycle to produce endless energy using aerobic slow twitch fibers Lactic acid is produced if there is not enough oxygen available If there is not enough oxygen available Lactic Acid is produced Lactic acid is broken down by metabolizing fat in the aerobic system Fast Twitch Type IIx Anaerobic Glycolytic Produces energy from food we eat Produces energy using Type IIx Fast Twitch Fibers Produces energy used for the highest intensity Produces energy for 2 or less minutes of high level work Uses Creatin Phosphate to rebuild ATP Uses glycogen stores in our muscles to create low amounts of energy Does not use oxygen therefore has limited capicity Creatin Phosphate is located in the muscle It is the limiting factor in energy production as it rebuilds the ATP in the muscle Creatin Phosphate is rebuilt using energy from the Aerobic System Fat is metabolized to rebuild the CP bonds in the muscle SUPPLYING THE BODY WITH ENERGY FUEL USE DURING EXERCISE: CARBS Protein and Muscle Development Muscle is constantly being broken down & rebuilt The muscle proteins are Actin and Myosin Actin and Myosin are rebuilt using protein we eat Working out/playing sports breaks down muscle protein Protein we eat is broken down into amino acids and then rebuilt into the muscle proteins actin & myosin Getting the complete amount of Essential Amino Acids in protein we eat is vitally important in building Muscle Animal proteins contain the complete Amino Acids Energy availability Short Duration Events We use glycogen stores that are created from food we eat to supply energy for short duration events If we load up our Glycogen Stores we have enough energy for medium high intensity activities for up to two hours Energy availability Long Duration Events We use glycogen stores that are created from food we eat to supply energy for first 2 hours of an events If we go beyond 2 hours we need to supplement glycogen supplies with food we eat during the event If we eat High Glycemic (easily digested and processed for energy) foods our body can use this immediately for energy in our long duration event Examples include Power Gels, Gatorade, etc Metabolism of Various Meal Sizes Meal sizes <300 calories Meal sizes between 300-500 calories We can usually metabolize the entire amount of calories without having excess calories that are not either stored as Glycogen in the muscles or used as immediate energy Typically snacks We can mostly metabolize the entire amount of calories. Very little excess calories that are not efficiently used. Typically pre game/workout meals or lunch Meal sizes between 500-800 calories We can usually not metabolize the entire amount of calories. Excess calories will be stored as fat in our bodies These are typically the amounts we eat for supper & breakfast Eating Patterns through out the day Eat many smaller meals through out the day It is better to eat many smaller portions through out the day Eat a good breakfast 300-500 calories Eat a good lunch 300-500 calories Include high quality proteins Include whole starches Eat a good supper 500-800 calories Include high quality proteins Include whole starches Include high quality proteins Include whole starches Eat Smaller meals in between main meals (snacks) <300 calories Fruits, veggies, granola bars, etc How many calories in a Fast Food Meal Typically most fast food meals contain over 1000 calories Typically half of fast food meals are fairly low glycemic High Fat Typically the other half is fairly high glycemic High Sugar The Golden Window of Eating Available for up to 2 hours after a hard work out or game Our bodies suck up High Glycemic carbs like a sponge Glycogen stores are replenished during this time Our bodies readily breakdown High Quality Proteins This is where we fuel up for our next hard work out Protein eaten is easily used to rebuilt muscle protein broken down during our workout Avoid High Fat as these High Glycemic foods slow down absorption of carbs and protein Reading Nutrition Labels
