Nutrition for PerformanceNutrition for Performance

Why do we need food?Why do we need food?

Food has 3 main functions for the body:Food has 3 main functions for the body: a) provide energya) provide energy b) promotes growth & maintenance of b) promotes growth & maintenance of

tissuestissues c) regulates processes in the bodyc) regulates processes in the body

Why do we eat?Why do we eat?

We eat for health, performance, appearance, We eat for health, performance, appearance, psychological reasons, & emotional reasons psychological reasons, & emotional reasons (HALT)(HALT)

H ungryH ungry A ngryA ngry L onelyL onely T iredT ired

Essential NutrientsEssential Nutrients

MacronutrientsMacronutrients Direct sources of energyDirect sources of energy CarbohydratesCarbohydrates ProteinsProteins FatsFats

MicronutrientsMicronutrients VitaminsVitamins MineralsMinerals WaterWater

Carbohydrates (CHO)Carbohydrates (CHO)

Most accessible form of energyMost accessible form of energy Two types:Two types:

Complex (pastas, cereals, rice)Complex (pastas, cereals, rice) Simple (sugars, candy)Simple (sugars, candy)

Broken down into glucose, excess stored as glycogenBroken down into glucose, excess stored as glycogen Stored in liver, muscle, and bloodStored in liver, muscle, and blood 50-60% of diet should be CHOs50-60% of diet should be CHOs

Proteins (PRO)Proteins (PRO)

Two types:Two types: Complete (animal products, meat, dairy)Complete (animal products, meat, dairy) Incomplete (plant products, nuts, beans, Incomplete (plant products, nuts, beans,

vegetables)vegetables) Energy nutrientEnergy nutrient Broken down into 22 amino acids; 9 are essentialBroken down into 22 amino acids; 9 are essential 15-20% of diet should be Proteins15-20% of diet should be Proteins

FatsFats

Most concentrated form of energyMost concentrated form of energy Essential for organ protection, insulation and vitamin Essential for organ protection, insulation and vitamin

solubilitysolubility Two types:Two types:

Bad FatsBad Fats Saturated (animal products)Saturated (animal products) Hydrogenated Fats (deep fried foods)Hydrogenated Fats (deep fried foods)

Good FatsGood Fats Unsaturated (plant products)Unsaturated (plant products) Omega 3 & 6 Fats (cold water fish)Omega 3 & 6 Fats (cold water fish)

Broken down into fatty acids, excess stored as body fatBroken down into fatty acids, excess stored as body fat Stored in liver, muscle, and bloodStored in liver, muscle, and blood 15-20% of diet should be fats15-20% of diet should be fats

VitaminsVitamins

Essential for metabolism, growth and development of Essential for metabolism, growth and development of the bodythe body

Not a source of energyNot a source of energy Effective in minute quantitiesEffective in minute quantities Regulators of metabolic processes, play a role in Regulators of metabolic processes, play a role in

energy transformationenergy transformation Fat-soluble: A,D,E, and KFat-soluble: A,D,E, and K Water-soluble: B and C Water-soluble: B and C

MineralsMinerals

From earth’s waters and topsoil and absorbed by plants we eatFrom earth’s waters and topsoil and absorbed by plants we eat Seven key minerals:Seven key minerals:

calcium, phosphorous, magnesium, sodium, potassium, chloride, and calcium, phosphorous, magnesium, sodium, potassium, chloride, and sulfursulfur

Important for:Important for: - maintaining bone density- maintaining bone density - building tissue- building tissue - muscle contractions- muscle contractions - oxygen transport- oxygen transport

WaterWater

Essential for temperature regulationEssential for temperature regulation Aids in digestionAids in digestion 65% of total body weight for males65% of total body weight for males 55% of total body weight for females55% of total body weight for females Aids in all metabolic activityAids in all metabolic activity Medium for chemical reactionsMedium for chemical reactions We can survive for only a short time without water We can survive for only a short time without water An individual needs 6-8 glasses/dayAn individual needs 6-8 glasses/day

DehydrationDehydration

Affects human performanceAffects human performance Loss of waterLoss of water Plain water is best replacement for activity less than Plain water is best replacement for activity less than

90 minutes in duration90 minutes in duration Replacements are needed when activity is longer than Replacements are needed when activity is longer than

90 minutes due to 90 minutes due to loss of electrolytesloss of electrolytes

Before ExerciseBefore Exercise

2-3 hours before exercise, drink 2-3 cups of water2-3 hours before exercise, drink 2-3 cups of water Drink 1 cup water/ 15 minutes exercise Drink 1 cup water/ 15 minutes exercise 2-3 hours before exercise, ingest drinks that contain CHO 2-3 hours before exercise, ingest drinks that contain CHO

(juices work well)(juices work well)

After ExerciseAfter Exercise

Fluid loss should be regained within two hours after Fluid loss should be regained within two hours after exerciseexercise

Should contain carbohydratesShould contain carbohydrates Necessary to rebuild glycogen and electrolyte storesNecessary to rebuild glycogen and electrolyte stores

Canada’s Food Guide – Daily RecommendationsCanada’s Food Guide – Daily Recommendations

Gain products: 5-12 servingsGain products: 5-12 servings Vegetables: 5-10 servings Vegetables: 5-10 servings Milk Products: Milk Products:

- Children 4-9 yr/old: 2-3 servings- Children 4-9 yr/old: 2-3 servings- Youth 10-16 yr/old: 3-4 servings- Youth 10-16 yr/old: 3-4 servings- Adults: 2-4 servings- Adults: 2-4 servings- Pregnant and breastfeeding women: 3-4 servings- Pregnant and breastfeeding women: 3-4 servings

Meat and Alternatives: 2-3 servings Meat and Alternatives: 2-3 servings

The Energy EquationThe Energy Equation

ENERGY INTAKE–ENERGY OUTPUTENERGY INTAKE–ENERGY OUTPUT CALORIES CONSUMED CALORIES BURNED BY CALORIES CONSUMED CALORIES BURNED BY

- metabolism - metabolism - activity - activity

(exercise)(exercise)

Metabolism:Metabolism: the sum total of the chemical processes thatthe sum total of the chemical processes thatoccur in living organisms, resulting in growth,occur in living organisms, resulting in growth,production of energy, elimination of wastes, etc.production of energy, elimination of wastes, etc.

Daily Caloric Need:Daily Caloric Need:

calories needed to maintain current weightcalories needed to maintain current weight

Weight GainWeight Gain

Gain weight = ENERGY INTAKE > Energy OutputGain weight = ENERGY INTAKE > Energy Output More calories taken in results in a positive caloric balanceMore calories taken in results in a positive caloric balance

Extra calories should come from nutrient dense foodsExtra calories should come from nutrient dense foods Eat larger healthy portions, and more meals in the dayEat larger healthy portions, and more meals in the day Maintain an exercise prescription that is designed to gain Maintain an exercise prescription that is designed to gain

muscle not fat (weight training routine)muscle not fat (weight training routine) Monitor body fat % to determine weight gain is healthyMonitor body fat % to determine weight gain is healthy

Weight LossWeight Loss

Lose = Energy Intake < ENERGY OUTPUTLose = Energy Intake < ENERGY OUTPUTLess calories taken in results in a negative caloric balanceLess calories taken in results in a negative caloric balance

Keys to a healthy weight loss:Keys to a healthy weight loss: A combination of exercise and intake modification works bestA combination of exercise and intake modification works best Eat smaller but more frequent meals throughout the dayEat smaller but more frequent meals throughout the day Engage in a safe and healthy exercise programEngage in a safe and healthy exercise program

Obesity PandemicObesity Pandemic

49.7% of Canadians were considered overweight in 49.7% of Canadians were considered overweight in 1998 (% is increasing)1998 (% is increasing)

33% of Canadian boys aged 7-13 in 1996 were likely to 33% of Canadian boys aged 7-13 in 1996 were likely to

be overweight by 18 years of agebe overweight by 18 years of age

27% girls of the same age group were likely to be 27% girls of the same age group were likely to be overweight before they reached adulthoodoverweight before they reached adulthood

10% of boys/ 9% girls were considered obese in 199610% of boys/ 9% girls were considered obese in 1996

Estimated cost of obesity in 1997 = $1.8 billionEstimated cost of obesity in 1997 = $1.8 billion

Inactivity of CanadiansInactivity of Canadians

An alarming increase in obesity in the An alarming increase in obesity in the past 20 years due largely to Canadians past 20 years due largely to Canadians inactivityinactivity

> 55% of Canadians are inactive> 55% of Canadians are inactive <33% of Canadians exercise<33% of Canadians exercise 250,000 deaths/ year due to sedentary 250,000 deaths/ year due to sedentary

lifestylelifestyle Only 50% of people trying to lose weight Only 50% of people trying to lose weight

are at adequate activity levels, most just are at adequate activity levels, most just yo-yo diet yo-yo diet

Obesity Health IssuesObesity Health Issues Type II Diabetes Type II Diabetes Heart Disease (#1 cause of death)Heart Disease (#1 cause of death) High Blood Pressure High Blood Pressure Sleep Apnea Sleep Apnea Osteoarthritis Osteoarthritis Gall Bladder Disease Gall Bladder Disease Fatty Liver Disease Fatty Liver Disease Cancer Cancer Asthma Asthma Chronic headaches Chronic headaches Varicose veins Varicose veins Coronary artery disease Coronary artery disease Hernias Hernias

Fad DietsFad Diets

Numerous diets (Atkins, The Zone, etc) Numerous diets (Atkins, The Zone, etc) There is no magic bullet to weight lossThere is no magic bullet to weight loss

““To change your diet, you must change your To change your diet, you must change your behavior (relationship with food” behavior (relationship with food”

It must be an active lifestyle choice:It must be an active lifestyle choice:

1) Regulate a healthy balanced meal intake 1) Regulate a healthy balanced meal intake

2) Increase the activity to increase the metabolism 2) Increase the activity to increase the metabolism

Key Nutrition TipsKey Nutrition TipsEveryone knows nutrition is a pivotal part of maximizing an individualsEveryone knows nutrition is a pivotal part of maximizing an individualsperformance. The two main key are:performance. The two main key are:

1) 1) When you eatWhen you eat- The body is in an anaerobic state (wants to build & repair- The body is in an anaerobic state (wants to build & repairdamaged muscle) due to increased insulin levels. If you eat within the damaged muscle) due to increased insulin levels. If you eat within the first hour of your exercise/ training, you can improve your recoveryfirst hour of your exercise/ training, you can improve your recoverytime 100% time 100% - Breakfast is very important in giving energy to the body - Breakfast is very important in giving energy to the body

2) 2) What you eatWhat you eat- Forget about the supplements!!!- Forget about the supplements!!!- A nutritionally balanced meal of lean protein, complex &- A nutritionally balanced meal of lean protein, complex &simple carbs to replenish the energy stores depleted fromsimple carbs to replenish the energy stores depleted fromexerciseexercise