Download Water and Fibre

Water and Fibre
Sports Nutrition
By the end of this lesson you should be able to:
Learning
Outcomes
 State the benefit of fibre in the diet
 Explain why fibre is important and where it can be sourced
 Describe the importance of water and its role in maintaining
good health
 Fibre is also known as NSP - Non- starch polysaccharide
 Fibre is “indigestible plant material”
 It’s a complex Carbohydrate containing calories which the
human body is unable to unlock from the plant
 Fibre can be found in the cell walls of:
Fibre
Vegetables
Fruits
Pulses
Cereal grains
Nuts
 Although our bodies are not able to digest fibre very well:
The main
benefits of
fibre
 Passes through clearing fat and cholesterol from the body,
lowering the risk of heart disease
 Fibre helps us retain water in digestion preventing constipation
and haemorrhoids
 Adds bulk to faeces keeping the colon clean reducing the risk of
colon cancer
 May prevent gallstones
 Helps us feel full so can help in weight control
There are two
types
Soluble fibre
Insoluble fibre
 Fruits - such as apples and
bananas
 Cellulose is a fibre that is
insoluble in water
 Vegetables – carrots,
turnips, sweet potato
 Contains thousands of
glucose units that cannot be
digested by humans
 Plays an important role in
transporting:
 Cabbage, green beans,
prunes
 Cholesterol
 Wholemeal flour, bran
 Bile acids
 Helps add bulk to stools
assisting in the removal of
waste through the large
intestine preventing
constipation
 Toxins out of the body
 Beans and peas
 Artichoke
 Raspberries
 Whole wheat spaghetti
High in fibre
 Barley
 Pears
 Bran flakes
 Oat bran muffin
 Broccoli
 Turnip greens
Fibre Component
Description
Food sources
Cellulose
Polysaccharides comprising up to 10 000 closely packed
glucose units arranged linearly.
Grains, vegetables, fruit, nuts, cereal bran.
Hemicellulose
Polysaccharides containing sugars other than glucose.
Lignin
A non-carbohydrate component associated with plant walls.
Beta-glucans
Glucose polymers that (unlike cellulose) have a branched
structure
Pectins
A non-starch polysaccharide common to all cell walls.
Gums and mucilages
Cereal grains, vegetables, fruit, legumes (for
example: peas, beans, chick peas, lentils)
and nuts.
Foods with a woody component, for
example, celery and the outer layers of
cereal grains.
Mainly found in cell wall of oats and barley.
Fruits and vegetables, legumes, nuts and
potatoes.
Gums: seeds and seaweed extracts;
Mucilages: pysillium seeds. Gums and
Non-starch polysaccharides which are thick gel-forming fibres
mucillages are used as gelling agents,
that help hold plant cell walls together.
thickeners, stabilisers and emulsifying
agents.
Resistant starch
Starch and the products of starch digestion that are not
absorbed by the small intestine.
Legumes, potatoes, cereal grains
Oligosaccharides
Short chain carbohydrates of 3-9 monomers. These include
fructo-oligosaccharides and galacto-oligosaccharides.
Onions, chicory, Jerusalem artichokes
Micro components
Micro components of the plant structures.
(waxes, cutin and suberin)
Cereal grains
 The National Diet and Nutrition Survey (NDNS) reported that 72%
of men and 87% of women were not meeting the recommended
18g of NSP per day
 In 2008/09-2010/11, the average daily intake of fibre was 14.8g
for men and 12.8g per day for women. In the UK, the main
sources of dietary fibre are cereals and cereal products followed
by vegetables and potatoes
How much
fibre do we
eat?
 Most people do not eat enough dietary fibre. A low fibre intake
is associated with constipation and gut diseases such as
diverticulitis and bowel cancer. Although eating a diet rich in
fibre is associated with reduced risks of many gut diseases, the
effect may not be due to fibre
 The recommended average daily intake for fibre is 18g for adults
although children need proportionally less. For preschool
children, introduction of more fibre should be done gradually.
Too much fibre can make a young child’s diet so bulky that they
become full before they have eaten sufficient food to satisfy
their need for essential vitamins, minerals and energy
 How much energy does water contain?
 Why is it so important?
Water
Transports nutrients
Removes waste products
Helps regulate temperature and homeostasis
Functions of
water
 Main transport mechanism in the body
Carries oxygen, nutrients, wastes, hormones, and
antibodies
 Helps regulate body temperature, especially when
exercising
 Aids passage of food through the digestive system
 Lubricates the joints, hair, skin, mouth, nose, and
eyes
 How is water lost from the body?
Water balance
Urine
Faeces
Evaporation from the skin
Evaporation from expired air
 If water loss is high – DEHYDRATION will occur
Daily water balance for sedentary 70kg man
 Water
intake on
average: 2
litres a day
Water input
Water output
Source
Source
ml
ml
Fluid
1200
Urine
Food
1000
Faeces
100
Skin
850
Lungs
350
Metabolism 350
Total
2550
Total
1250
2550
Continued..
 10% of daily requirement comes from metabolic processes inside
the body that release water
 90% needs to come from our diet = 60% fluid, 30% food
 Dehydration significantly impairs performance
 Loss of strength
 Loss of power
 Loss of aerobic endurance
Dehydration
 Reduced blood volume due to fluid loss leads to less O2 and
nutrients going to the muscles
 Relatively small water losses, as little as 2% of body mass can
affect performance
Physiological
effect
% bodyweight lost Kg (lbs) for a
as sweat
63.4 kg athlete (10
stone)
Impaired aerobic
performance
Capacity for
muscular work
declines
Heat exhaustion
2%
1.3 kg (2.8 lbs)
4%
2.5 kg (5.6 lbs)
5%
3.2 kg (7.0 lbs)
Hallucinations
7%
4.5 kg (9.8 lbs)
Circulatory collapse
and heat stroke
10%
6.4 kg (14.0 lbs)
Sport
hydration
Gender
Training
 Both show a progressive
slowing of marathon
performance as WGBT
increases from 5°C to 25°C.
Montain, Ely, and Cheuvront,
(2007)
 Trained individuals hold an
advantage over untrained
individuals in tolerance to
uncompensable heat stress
 Thirst
 Dry mouth
Symptoms of
dehydration
 Poor concentration
 Flushed, red skin
 Headaches
 Drink regularly 2L a day
Ensuring
you’re
hydrated
 Continually sip water if possible
 Monitor your fluid intake
 Take on extra water after training or competition
 Eat plenty of fruit and vegetables
 Acclimatisation/ Acclimation
 Hydration/ Rehydration
 Cooling (clothing/ Equipment/ Body)
Practical
implications
 Cooling stations (fans/ shade/ source of cold water and
immersion)
 Clothing options
 Maintaining comfort
 Pacing strategies
 How much energy does water contain?
 Name two functions of water?
 Water is lost through….?
Quiz!
 How much water should we be consuming on average in a day?
 Does dehydration impair performance? How?
 Name 3 ways you can keep hydrated…