Nutrition For Wellness Presented by: Professor Steven P. Dion: Salem State College Sport, Fitness...

Nutrition For Wellness

Presented by: Professor Steven P. Dion: Salem State CollegePresented by: Professor Steven P. Dion: Salem State College

Sport, Fitness and Leisure Studies DepartmentSport, Fitness and Leisure Studies Department

[email protected]@yahoo.com - - www.salemstate.edu/~sdionwww.salemstate.edu/~sdion

Nutrition for Wellness 2

Nutrition--Defined

Nutrition is the study of food and its Nutrition is the study of food and its relationship to health and diseaserelationship to health and disease

Current primary problem in nutrition in Current primary problem in nutrition in industrialized countries is overeatingindustrialized countries is overeating


What is a calorie?What is a calorie?Unit of measure used to quantify food energy or Unit of measure used to quantify food energy or

energy expenditureenergy expenditure

Amount of energy needed to raise the Amount of energy needed to raise the temperature of 1 g water 1 degree Ctemperature of 1 g water 1 degree C

““calorie” and “kcal” used interchangeablycalorie” and “kcal” used interchangeably


Basic Nutrition

MacronutrientsMacronutrients

40-60% carbohydrate (CHO)40-60% carbohydrate (CHO)

20-30 fat20-30 fat

12% protein12% protein ““Fuel nutrients”Fuel nutrients”

CHO and fat are primary nutrientsCHO and fat are primary nutrients protein used primarily as “building protein used primarily as “building

blocks”blocks”


Basic Nutrition CarbohydrateCarbohydrate

key energy sourcekey energy source breads, cereals, fruits, vegetablesbreads, cereals, fruits, vegetables

2 major classes2 major classes Simple carbohydratesSimple carbohydrates: 1 or 2 simple sugars : 1 or 2 simple sugars

(e.g., glucose, fructose, galactose, lactose, (e.g., glucose, fructose, galactose, lactose, sucrose & maltose)sucrose & maltose)

Complex carbohydratesComplex carbohydrates: long chains of : long chains of sugars (e.g., starches, fiber)sugars (e.g., starches, fiber)

Glycogen – bodies stored sugar (muscle, liver Glycogen – bodies stored sugar (muscle, liver & blood)& blood)


Basic Nutrition To increase dietary fiber:To increase dietary fiber:

eat a variety of foodseat a variety of foods eat eat >> 5 fruits and vegetables/day and 3-6 5 fruits and vegetables/day and 3-6

whole-grain breads, cereals, and whole-grain breads, cereals, and legumes/daylegumes/day

eat less processed foodeat less processed food eat the skins of fruits and vegetableseat the skins of fruits and vegetables get fiber from food rather than pills and get fiber from food rather than pills and

powderspowders drink plenty of liquidsdrink plenty of liquids


Basic Nutrition Fat/LipidsFat/Lipids

efficient storage form of energyefficient storage form of energy excess energy stored as adiposeexcess energy stored as adipose protects internal organs, insulationprotects internal organs, insulation helps absorb vits A, D, E, Khelps absorb vits A, D, E, K Simple fatsSimple fats

Transfatty acid – oils turned into solid formTransfatty acid – oils turned into solid formOmega 3 and 6 fatty acids (essential fats)Omega 3 and 6 fatty acids (essential fats)

Compound fatsCompound fats: lipoproteins (LDL, VLDL & HDL): lipoproteins (LDL, VLDL & HDL) Derived fatsDerived fats: cholesterol: cholesterol


Basic Nutrition ProteinProtein

our need is greatest during periods of growthour need is greatest during periods of growth amino acids (building blocks of the body)amino acids (building blocks of the body)

essential 8/9 (must be consumed in diet)essential 8/9 (must be consumed in diet)nonessential (11/12) (made by the body)nonessential (11/12) (made by the body)

complete proteinscomplete proteinscontain all essential amino acidscontain all essential amino acids

• eggseggs


Basic Nutrition MicronutrientsMicronutrients

as important as macronutrientsas important as macronutrients required for sustaining liferequired for sustaining life DON’T supply any energy / calorie freeDON’T supply any energy / calorie free

VitaminsVitamins water solublewater soluble

vitamin C and B vitaminsvitamin C and B vitamins fat solublefat soluble

vitamins A, D, E, Kvitamins A, D, E, K


Basic Nutrition

MineralsMinerals chemical elements (e.g., calcium, chemical elements (e.g., calcium,

sodium) required for normal functionsodium) required for normal function important in conducting nerve important in conducting nerve

impulses, muscle contraction, impulses, muscle contraction, enzyme function, etc.enzyme function, etc.


Basic Nutrition

WaterWater ~60-70% of the body is water~60-70% of the body is water can lose 1-3 liters of water during heavy can lose 1-3 liters of water during heavy

exercise in the heat (1 lb during exercise in the heat (1 lb during exercise = 450 ml of water loss) exercise = 450 ml of water loss)

important for temperature control, important for temperature control, absorption and digestion of food, absorption and digestion of food, formation of blood, elimination of wastesformation of blood, elimination of wastes


Creating Energy - ATP

The energy derived from food is not used The energy derived from food is not used directly by the cells.directly by the cells.

It’s first transformed into Adenosine It’s first transformed into Adenosine Triphosphate (ATP).Triphosphate (ATP).

The breakdown of ATP provides the energy The breakdown of ATP provides the energy used by all energy-requiring processes of used by all energy-requiring processes of the body. the body.


ATP Resynthesis- Method 1

ATP & ATP-CP systemATP & ATP-CP system The body stores small amounts of ATP and The body stores small amounts of ATP and

Creatine Phosphate (CP). These stores are Creatine Phosphate (CP). These stores are used during all-out activities. The amount used during all-out activities. The amount of stored ATP provides energy for one or of stored ATP provides energy for one or two seconds. During brief all-out exercises, two seconds. During brief all-out exercises, ATP is resynthesized from CP. ATP is resynthesized from CP.


ATP Resynthesis- Method 2

Anaerobic system:Anaerobic system: During exercises that last from 10-180 During exercises that last from 10-180

seconds, ATP is replenished form the seconds, ATP is replenished form the breakdown of glucose through a series of breakdown of glucose through a series of chemical reactions that do not requires chemical reactions that do not requires oxygen = anaerobic. In turn – lactic acid is oxygen = anaerobic. In turn – lactic acid is produced. produced.

The increase in lactic acid = muscle fatigue.The increase in lactic acid = muscle fatigue.


ATP Resynthesis- Method 3 Aerobic system:Aerobic system: The production of energy during slow-The production of energy during slow-

sustained exercise is derived primarily sustained exercise is derived primarily through aerobic metabolism. Glucose, fatty through aerobic metabolism. Glucose, fatty acids, and oxygen are required to form ATP.acids, and oxygen are required to form ATP.

Therefore a persons ability to utilize oxygen Therefore a persons ability to utilize oxygen is crucial for success. The higher ones is crucial for success. The higher ones maximal oxygen uptake (VO2max) the more maximal oxygen uptake (VO2max) the more ATP they can generate.ATP they can generate.


Nutritional Standards

DRI’s: Dietary Reference IntakesDRI’s: Dietary Reference Intakes EAR: Estimated Average RequirementEAR: Estimated Average Requirement RDA: Recommended Dietary AllowanceRDA: Recommended Dietary Allowance AI: Adequate IntakeAI: Adequate Intake UL: Upper Intake LevelUL: Upper Intake Level DV’s: Daily ValuesDV’s: Daily Values


Nutrient AnalysisWhy is This Important?Why is This Important? What do you eat, when, why etc..What do you eat, when, why etc.. Examining the macro and micronutrients you Examining the macro and micronutrients you

consume.consume. Various computer programs available to do Various computer programs available to do

so.so.


Achieving a Balanced Diet

Food Pyramid (new version) helps with Food Pyramid (new version) helps with food selectionfood selection

CaloriesCalories prevent over-consumption of energyprevent over-consumption of energy

Phytochemicals: CPhytochemicals: Chemical compounds that hemical compounds that help prevent cancer – found in fruits and help prevent cancer – found in fruits and vegetables.vegetables.


Types of Dietary Habits

VegetarianismVegetarianism – varying philosophies of – varying philosophies of why.why. Vegan, ovo, lacto, ovolacto, pesco, & Vegan, ovo, lacto, ovolacto, pesco, &

semisemi Mediterranean DietMediterranean Diet – focuses on olive oil, – focuses on olive oil,

red wine, grains, legumes, vegetables and red wine, grains, legumes, vegetables and fruits with limited meat, fish, and dairy.fruits with limited meat, fish, and dairy.


Nutrient Supplementation Supplements:Supplements: Tablets, pills, capsules, liquids or Tablets, pills, capsules, liquids or

powders that contain vitamins, minerals, amino powders that contain vitamins, minerals, amino acids, herbs, or fiber that are taken to increase the acids, herbs, or fiber that are taken to increase the intake of these nutrients.intake of these nutrients.

Megadoses:Megadoses: For most vitamins, 10 times the RDA For most vitamins, 10 times the RDA or more for vitamins A and D, 5 and 2 times the or more for vitamins A and D, 5 and 2 times the RDA, respectively.RDA, respectively.

Antioxidants:Antioxidants: Vits A, C, E, Selenium that help Vits A, C, E, Selenium that help prevent cell inflammation and cell aging.prevent cell inflammation and cell aging.


Nutrition for Athletes Depending on how you train and compete Depending on how you train and compete

and what type of activity you will be and what type of activity you will be involved in, will dictate your dietary choices involved in, will dictate your dietary choices and supplementations.and supplementations.

Who needs what?Who needs what? Is carbohydrate loading Is carbohydrate loading

beneficial/necessary? beneficial/necessary? Is Creatine beneficial?Is Creatine beneficial? Are Amino Acids supplements beneficial?Are Amino Acids supplements beneficial?


The Athletes Needs? What type of activity/sport do you participate in?What type of activity/sport do you participate in? What percentage of your work capacity will they What percentage of your work capacity will they

work at?work at? Aerobic activity or Anaerobic?Aerobic activity or Anaerobic? How hard can you/do you train and compete at.How hard can you/do you train and compete at.

If you can train at a high enough intensity, If you can train at a high enough intensity, the competition becomes less of a physical the competition becomes less of a physical strain, resulting in a lower intensity activity strain, resulting in a lower intensity activity – meaning you are using fat as opposed to – meaning you are using fat as opposed to carbs as primary fuel.carbs as primary fuel.

Do you have any diet restrictions/allergies?Do you have any diet restrictions/allergies?


How Exercise Intensity Affects How Exercise Intensity Affects

Fuel Use by the MuscleFuel Use by the Muscle

IntensityIntensity Fuel UsedFuel Used

< 30% VO< 30% VO2max2max mainly fat mainly fat

40-60% VO40-60% VO2max2max fat and CHO equally fat and CHO equally

75% VO75% VO2max2max mainly CHO mainly CHO

>80% VO>80% VO2max2max ~100% CHO ~100% CHO


Carbohydrate Loading

Who is it best for?Who is it best for? Can both aerobic and anaerobic activities Can both aerobic and anaerobic activities

can benefit?can benefit? Why do you do it?Why do you do it? How do you do it?How do you do it? When do you do it?When do you do it?


Carb Loading – Why Do It

The regular diet should be altered during several The regular diet should be altered during several days of heavy activity or when a person is going days of heavy activity or when a person is going to participate in a log-distance even of more than to participate in a log-distance even of more than 90 minutes.90 minutes.

Heavy Training over several consecutive days leas Heavy Training over several consecutive days leas to the depletion of glycogen faster than it can be to the depletion of glycogen faster than it can be replaced. Signs of depletion include chronic replaced. Signs of depletion include chronic fatigue, lower performance and decreased fatigue, lower performance and decreased intensity.intensity.


Carb Loading – Why/How To Do It On consecutive days of exhaustive training – a carb On consecutive days of exhaustive training – a carb

rich diet of 70% carbs = 8 grams per kg of body rich diet of 70% carbs = 8 grams per kg of body weight – should restore glycogen stores within 24 weight – should restore glycogen stores within 24 hours.hours.

You also need to give those muscles a day of rest.You also need to give those muscles a day of rest. For those less than an hour a day – 60% of the diet For those less than an hour a day – 60% of the diet

or 6 grams of carbs per kg. or 6 grams of carbs per kg. Post exhaustive exercise – a carb and protein rich Post exhaustive exercise – a carb and protein rich

food is beneficial. First – candy – then a tuna food is beneficial. First – candy – then a tuna sandwich. The protein increases insulin activity to sandwich. The protein increases insulin activity to enhance muscle glucose uptake.enhance muscle glucose uptake.


Carb Loading Protocol 3 Primary Factors to Consider When Loading 3 Primary Factors to Consider When Loading

Food preferenceFood preference

Digestibility of the foodsDigestibility of the foods

““Psychological Set” of competitionPsychological Set” of competition

By doing this correctly – you should be By doing this correctly – you should be able to double / triple your glycogen storesable to double / triple your glycogen stores..


Food PreferencesFood Preferences Eat what you like to eatEat what you like to eat Eat what you know sits and digests easilyEat what you know sits and digests easily Don’t prepare meals that will add more stress to Don’t prepare meals that will add more stress to

the day (high maintenance foods)the day (high maintenance foods)

DigestibilityDigestibility Eliminate foods high in fat and protein on race dayEliminate foods high in fat and protein on race day Fats and proteins digest slowly and remain in the Fats and proteins digest slowly and remain in the

digestive tract longer than carbohydratesdigestive tract longer than carbohydrates


Psychological SetPsychological Set The impact of “Stress”The impact of “Stress” The bodies’ unconscious adaptation to stressThe bodies’ unconscious adaptation to stress

AdditionallyAdditionally Your carbohydrate-rich meal should be consumed Your carbohydrate-rich meal should be consumed

at least 3-4 hours prior to the race at least 3-4 hours prior to the race (if time allows)(if time allows) Your meal should contain 150 – 300 grams of Your meal should contain 150 – 300 grams of

carbohydrates (3-5 grams per kg of mass) in either carbohydrates (3-5 grams per kg of mass) in either solid or liquid formsolid or liquid form


Carb Loading 5 days prior to a long distance event, do an 5 days prior to a long distance event, do an

intensive training to empty glycogen stores.intensive training to empty glycogen stores. Over the next few days, activity is tapered Over the next few days, activity is tapered

and high amounts of carbohydrates are and high amounts of carbohydrates are taken in – 70% (48% complex carbs).taken in – 70% (48% complex carbs).

Day of/ 1 hour from race – consume 1 gram Day of/ 1 hour from race – consume 1 gram of carbs for each kg of body weight. of carbs for each kg of body weight.

Increase to 2,3,4 grams per kg 2, 3, 4 hours Increase to 2,3,4 grams per kg 2, 3, 4 hours prior to race.prior to race.


Is Creatine beneficial? What is it?What is it?

An organic compound found naturally in meat and An organic compound found naturally in meat and fish. 1 lb of meat yields 2 grams of creatine.fish. 1 lb of meat yields 2 grams of creatine.

How does it work?How does it work? Combines with phosphate and creates Creatine-Combines with phosphate and creates Creatine-

phosphate - then used to resynthesized ATP – for phosphate - then used to resynthesized ATP – for short all out bursts of energy.short all out bursts of energy.

Supplementation can increase creatine in muscles Supplementation can increase creatine in muscles by 20%.by 20%.

When should you use it?When should you use it? Enables you to train more intensively = more Enables you to train more intensively = more

muscle mass = enhanced performance.muscle mass = enhanced performance.


Creatine 2 primary phases2 primary phases

Loading and maintenance phaseLoading and maintenance phase Loading = 20-25 grams per day for 5-6 Loading = 20-25 grams per day for 5-6

days.days. Maintenance phase – 2 grams per day.Maintenance phase – 2 grams per day. No serious side effects – when well hydratedNo serious side effects – when well hydrated Yields 2-3 pound weight increase in 5-6 Yields 2-3 pound weight increase in 5-6

days, due to water retention = increase in days, due to water retention = increase in lean muscle mass development.lean muscle mass development.


Amino Acid Supplements What is it?What is it?

Synthetic amino acids Synthetic amino acids How does it work?How does it work?

It’s less effective than eating natural foods with It’s less effective than eating natural foods with high protein.high protein.

1 capsule provides up to 500 milligrams of 1 capsule provides up to 500 milligrams of amino acidsamino acids

3 ounces of meat or fish provides 20,00o 3 ounces of meat or fish provides 20,00o milligrams of amino acids. 85-99% of that is milligrams of amino acids. 85-99% of that is absorbed by the body.absorbed by the body.


Amino Acid Supplements When should you use it?When should you use it?

Just eat your meat and fish – 2-4 grams Just eat your meat and fish – 2-4 grams per kg body weight.per kg body weight.

Too much protein can be harmfulToo much protein can be harmfulDehydration, calcium leaching, Dehydration, calcium leaching,

osteoporosisosteoporosis What's the best form to take it in?What's the best form to take it in?

Natural foodsNatural foods


Bone Health / Osteoporosis

What is it?What is it? The softening, deterioration, or loss of The softening, deterioration, or loss of

bone mass (calcium)bone mass (calcium) Who’s most susceptibleWho’s most susceptible

Women primarily – post menopause due Women primarily – post menopause due to decreased estrogen levels.to decreased estrogen levels.

Hip/bone fractures. Those who break a Hip/bone fractures. Those who break a hip – 50% die within 6 months.hip – 50% die within 6 months.


Osteoporosis How can you prevent / delay it?How can you prevent / delay it?

Normal estrogen and testosterone levels, Normal estrogen and testosterone levels, regular physical activity, adequate regular physical activity, adequate calcium intake can help prevent calcium intake can help prevent osteoporosis. osteoporosis.

Begin your bone health practices as soon Begin your bone health practices as soon as you can – childhood is the beginning.as you can – childhood is the beginning.

Calcium intake and vit D intake.Calcium intake and vit D intake.


Additional Terms OligomenorrheaOligomenorrhea – irregular menstrual cycles – irregular menstrual cycles AmenorrheaAmenorrhea – cessation of regular menstrual flow – cessation of regular menstrual flow

for more than 3 months for more than 3 months Both caused by decreased body fat.Both caused by decreased body fat.

HemoglobinHemoglobin – protein-iron compound in red blood – protein-iron compound in red blood cells that transport oxygen in the blood.cells that transport oxygen in the blood. Low iron = anemia – due to excessive blood loss Low iron = anemia – due to excessive blood loss

or high activity levels)or high activity levels) FerritinFerritin – iron stored in the body (women – iron stored in the body (women

endurance athletes and vegans tend to have low iron endurance athletes and vegans tend to have low iron levels.)levels.)

Nutrition For Wellness Presented by: Professor Steven P. Dion: Salem State College Sport, Fitness...

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