1 Nutrition HUMAN PERFORMANCE. 2 NUTRITION BASICS caloriesfood guide Macronutrients Micronutrients...
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Transcript of 1 Nutrition HUMAN PERFORMANCE. 2 NUTRITION BASICS caloriesfood guide Macronutrients Micronutrients...
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Nutrition
HUMAN PERFORMANCE
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NUTRITION BASICS
caloriesfood guide
Macronutrients
Micronutrients
RNI –Recommended Nutrient Intake
DRI –
Dietary Reference Intakes
BMR –Basal Metabolic Rate
RMR – Resting Metabolic rate
Caloric Need
Calculate
Obesity Facts
Nutrition & Athletic Performance
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The Energy Equation
Eating well to optimize performance Take in what you expend Balanced diet Basic nutrient needs, not excessive
Energy storage = energy intake – energy output This might be oversimplified, but generally, this is how it
works
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Counting Calories and Caloric Balance
Carbohydrates give 4 calories/gram Proteins give 4 cal/g Fats give 9 cal/g
Daily Caloric Need Calories needed to maintain current weight
• Less calories taken in results in a negative caloric balance
• More calories taken in results in a positive caloric balance (weight gain)
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Calorie calorie (c): the amount of heat needed to raise the
temperature of 1 gram of water by 1 degree celsius. Calorie (C): a measure of the amount of energy that
food will produce as it passes through the body Measured in joules (J) and kilojoules (kJ) 1 Calorie = 4.184 kJ
High Calorie food produce lots of energy In excess the reserve energy is stored in the body (usually as
fat) – obesity Daily caloric needs – number of Calories necessary to
maintain one’s current body weight BMR, Calories for activity, thermic effect of food (the energy
needed to digest, absorb, transport, and store the food one ingests)
# needed depends on the individual (size, metabolism, physical activity level...)
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Macronutrients
Direct source of energy All supply energy for physical activity and work
Protein
Carbohydrates
Fats
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Carbohydrates
Most accessible form of energy Two types: complex and simple
Complex (pastas, cereals, rice) Simple (sugars, candy)
Broken down into glucose, excess stored as glycogen
Stored in liver, muscle, and blood 50-60% of diet should be CHOs
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Complex vs Simple Carbs Complex take longer to
absorb (larger molecules) ie. cereals, fruits, pasta
Simple take less time to absorb (smaller molecules) ie. Sugar
Glycemic Index• Low GI foods – slower
absorption of CHO = less spike in insulin and no crash/cravings
• High GI foods – fast absorption of CHO = insulin spike and crash/cravings usually follow
click here for description of GI
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Proteins
Energy nutrient Two types: complete and incomplete
Complete (animal products, meat, dairy) Contain all essential amino acids
Incomplete (plant products, nuts, beans, vegetables)
Do not contain all essential amino acids Broken down into essential and nonessential
amino acids 15-20% of diet should be PROs (1g/kg/day)
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Fats
Most concentrated form of energy Essential for organ protection, insulation and
vitamin solubility Two types: saturated and unsaturated
Saturated (animal products) Unsaturated (plant products) Broken down into fatty acids, excess stored as
subcutaneous fat Stored in liver, muscle, and blood15 – 20% of diet
should be fats
Saturated vs Polyunsaturated Fats
Saturated fats have higher concentrations of LDL (animal sources)
Unsaturated fats have higher concentrations of HDL (plant sources)
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LDL vs HDL Cholesterol LDL low-density lipoprotein (major carrier of
cholesterol in the blood and transports cholesterol to body tissues)• excess cholesterol is
stored in the body in the form of LDL and is responsible for the development of atherosclerosis.
HDL high-density lipoprotein (removes excess cholesterol from the body)• It blocks the accumulation of cholesterol in the
artery wall and is protective against the development of heart disease
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Atherosclerosis – hardening of the arteries Cholesterol collection on the interior walls of
major blood vessels Blood has a difficult time passing through
them
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Micronutrients
Act as co-agents in the bioenergetic process
Vitamins
Minerals
Water
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Vitamins
Essential for metabolism, growth and development of the body
Not a source of energy Effective in minute quantities Regulators of metabolic processes, play a
role in energy transformation Fat-soluble: A,D,E, and K Water-soluble: B and C
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Minerals
From earths’ waters and topsoil and absorbed by plants we eat
Seven key minerals: Calcium, phosphorous, magnesium, sodium,
potassium, chloride, and sulfur Important trace minerals: iron,
manganese, and zinc
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Water Essential for temperature regulation Aids in digestion 65% of total body weight for adult male 55% of total body weight for adult female Aids in all metabolic activity Medium for chemical reactions We can survive for only a short time without water Dehydration – loss of water
Affect human performance Plain water is best replacement for activity less than 90
min. in duration Replacements are needed when activity is longer than 90
min.• Loss of electrolytes
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Before Exercise
2-3 hrs before, drink 2-3 cups of water 10-20 mins before, drink 1 cup of water 2-3 hrs before, ingest drinks that contain CHO (juices work
best)During Exercise Sports beverage (50-90 min or longer) Ideal concentration (6-8% CHO) In general – drink .5 cups of cool fluid after each 10 mins of
exerciseAfter Exercise Fluid loss should be regained within two hrs after exercise Should contain CHO Necessary to rebuild glycogen and electrolyte stores
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Energy Equation:Energy storage = energy intake – energy output
The amount of excess energy stored by our body represents the difference between the amount taken in and the amount expended (some exceptional cases may have slightly different results)
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Weight Loss and Weight Gain
Weight Loss – negative energy balance A combination of exercise and intake
modification works best Eat smaller but more frequent meals through the day Engage in a healthy exercise program
Weight Gain – positive energy balance Extra calories should come from carbohydrate
sources Eat larger portions of food, and more meals
throughout the day.
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Homework Questions What is the difference between a complete and
incomplete protein? What is absorbed faster, low or high glycemic
index CHOs? What is the difference between HDLs and
LDLs? Which is good for you? What is atherosclerosis? What is a calorie? How many calories should you eat per day? What % of our body weight is water?