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Nutrition Nutrition Process by which a living organism assimilates food and uses it for growth and for replacement of tissues Proper nutrition can reduce the likelihood of injury and allow the athlete to perform at a higher level Food Components Carbohydrates Proteins Fats Vitamins Mineral Water Fiber Carbohydrates Body’s primary source of fuel for energy in the form of glucose Simple Carbohydrates-sugars (candy, table sugar, cake) Complex Carbohydrates-starches (grains, fruit, vegetables) Simple are empty calories, provide energy but no nutrients Complex offer energy along with vitamins, minerals and fiber Carbohydrates Before carbs can be used by body, must first be broken down into simple sugars (glucose, fructose, and galactose) Some used immediately for energy, rest is stored for future use Carbohydrates Monosaccharides-simplest from of carbohydrates; consists of sugars that cannot be further reduced by body such as glucose, fructose and galactose Disaccharides-form of carbohydrates consisting of double sugars such as sucrose (table sugar), lactose (milk sugar) and maltose (breakdown of starch) Carbohydrates Polysaccharides-form of complex carbohydrates containing combinations of monosaccharides such as starch, cellulose and glycogen (potatoes, rice and dried beans) Carbohydrates Carbs 1 gram = 4 calories Recommended 60% of calories should come from carbohydrates 2000 calorie/day x.60 = 1200 calories from carbs 4 = 300 grams/day Proteins Form the body’s main structural elements; found in every cell and tissue; body uses proteins for growth and to build and repair bone, muscles, connective tissue, skin, internal organs and blood Proteins can be broken down and used as emergency energy if not enough carbs are available, but generally protein is not a primary source of energy Proteins Large, complex molecule made up of building blocks called amino acids; can be linked in thousands of different ways to form thousands of different proteins each with a unique function Get amino acids from protein we eat and those manufactured in liver Both sources are absorbed into bloodstream and taken up by cells and tissues to build new protein as needed Proteins Quality of food protein is measured by amino acid content Essential amino acids (9)-come only from diet Nonessential amino acids (11)-body can make them Complete protein-contains all essential amino acids in amounts body needs (animal proteinsmeat, eggs, cheese, milk) Proteins Incomplete protein-usually low in one or more essential amino acids (plant proteins-fruits, vegetables, grains, beans) Proteins 1 gram = 4 calories Recommended .8 grams for every kg of body weight Body weight x .8 2.2 150/2.2 x .8 = 55 grams of protein Fats Carrier of fat-soluble vitamins, provides essential fatty acids, source of stored energy and provides insulation against loss of body heat Fats and oils made up of basic units called fatty acids; each type of fat or oil is a mixture of different fatty acids Fats 2 categories Saturated-solid at room temperature; animal sources Unsaturated-liquid at room temperature; plant sources Saturated fatty acids-meat, poultry, butter, milk, cheese; usually solid at room temperature; associated with increased risk of cancer and heart disease Monounsaturated fatty acids-vegetable oils such as canola, olive, peanut oil; liquid at room temperature Fats Polyunsaturated fatty acids-vegetable oil such as sunflower, corn; main fat in seafood; liquid or soft at room temperature; specific polyunsaturated fatty acids are linoleic and alphalinoleic acid are essential fatty acids necessary for cell structure and making hormones and are obtained from foods eaten Fats Trans fatty acids-vegetable oils that are processed into margarine or shortening; snack foods and baked goods Fats 1 gram = 9 calories Recommended 30% of calories should come from fat with no more than 10% coming from saturated fat 2000 x .3 = 600 calories from fat (total) 600/9 = 67 grams of fat (total) 2000 x .1 = 200 calories of saturated fat 200/9 = 22 grams of saturated fat Vitamins Complex organic substance body needs in small amounts; cannot be manufactured in body, must be provided by diet; essential to proper health and serve variety of different functions (2 groups) Fat Soluble-dissolved in fat; sources are meat, liver, dairy products, eggs, leafy green vegetables; stored in body’s fat reserves and released as body needs them Vitamins Water Soluble-dissolved in water, sources are grain cereals, leafy green vegetables, fruits and beans; not stored to a great extent and must be replaced regularly; when taken in excess, excreted in urine Minerals Inorganic substance that participates in many biochemical and physiological processes required for the growth, maintenance, repair and health of tissues and bones If body requires > 100 mg considered mineral (calcium, phosphorus, sodium) If body requires <100 mg considered trace element (iron, zinc, copper) Water Most important yet often neglected nutrient 2-3% loss of body weight will impair performance and 7-10% loss can be fatal Water in bloodstream helps regulate body temperature, transport nutrients, eliminate toxins and waste products and maintain proper metabolism To maintain proper hydration, drink 6-8 glasses of water/day; more when active Fiber Indigestible component of plants found in all plant foods such as grains, beans, lentils, fruits and vegetables Nutritional component of fiber is not essential, but keeps digestive tract running smoothly Fiber Soluble (fruits, oats, beans)-dissolves in large intestine and helps to lower cholesterol levels which may decrease risk of coronary heart disease Insoluble (whole grains, wheat bran)-does not dissolve in large intestine but instead soaks up water to add bulk to intestinal contents, preventing constipation