PERSONAL FITNESS 20Nutrition for Recreation & Sports Activities

REC 2010

Calorie

A Calorie is the Energy Value that food has All food we eat has a caloric value

Water does not have a caloric value Vitamins and Minerals have minimal or no caloric value Artificial Sweeteners have minimal or no caloric value

Artificial sweeteners are poisonous to our body so create problems

Our body uses the Energy from food to function We need to take in calories to function. It is inevitable.

How many calories we take in shapes our bodies If you burn more than you consume you lose weight If you burn less than you consume you will gain weight If you burn as much as you consume you will stay the

same

Glycemic Index vs Glycemic Load Glycemic Index

Refers to how fast our body converts food into energy High Glycemic foods are converted into energy fast The faster foods are converted to energy the easier it is

to gain weight Sometimes it is advantageous to have energy available

fast [like before & after games and workouts] Glycemic Load

Refers to how much energy is available fast Foods with high glycemic loads have a lot of energy fast Some foods have a high glycemic index but a low load

Macronutrients

Carbohydrates Sugars Processed Starch Whole Starch/Fibre

Protein Animal Plant

Fat Saturated Unsaturated

Carbohydrates

The body’s preferred energy source (4 kcal/gram); made up of chains of sugar (simple and complex) Monosaccharides (a single glucose molecule) Disaccharides (two glucose molecules) Polysaccharides (three or more glucose molecules)

“The more glucose molecules in the Carb the more complex, the longer it takes to digest or process. This is good because energy is put into the body more gradually and can be used more efficiently”

Carbohydrates [CHO] “SUGARS” All Sugar (Monosaccharides)

4 calories/gram A cup (8 oz) of pop has 25 grams of sugar A cup of fruit juice has 25 grams of sugar An apple or banana has about 25 grams of sugar

Digested in 15-20 minutes] Available for energy use in 15-20 minutes

Need to have a place for energy to go Have a High Glycemic Index

Fast available energy Not all have a High Glycemic Load

Fruit & veggies take more time to digest (consume) & have a lower glycemic load (contain fiber & need to be chewed) Fruits and Veggies contain Phytochemicals &

Antioxidents Juices & sugar drinks have a high glycemic load

Carbohydrates “PROCESSED STARCH”

Processed Starch (Disaccharide) Processing from humans have made this

starch less complex Reduces polysaccharide to disaccharide

4 Calories/gram 2 slices of white bread ½ a white bagel

Digested in 30-60 minutes High Glycemic Index and Load –processed

quickly- The more processing the less time it

takes to digest Any fibre slows digestion

Carbohydrates “WHOLE STARCHES”

Whole Starch (Polysaccharide) Minimal handling by humans creates the

most complex carbohydrate 4 calories/gram Digested in 1-2 hours

Fibre slows digestion down and helps food pass through us better

Fibre in our diets is a requirement for good health

Moderate glycemic index and load Contain Phytochemicals and Antioxidents

Protein “The Body’s Building Material”

Has many functions, including the following: Formation of the brain, nervous system, blood, muscles, skin,

and hair Transport mechanism for iron, vitamins, minerals, fats, and O2

Key to acid–base fluid balance

Not the preferred energy source, but can be broken down in states of deprivation (producing 4 kcal/gram)

Made up of amino acids joined together through peptide bonds 8–10 essential amino acids must be

consumed in the diet

Plant vs Animal Protein

Both have 4 calories/gram 1 boneless skinless chicken breast has 20 grams *500 ml milk to go

16 gr ¼ pound burger has 20 grams *Steak the size of a deck of cards 20

grams Scoop of protein powder 16-20 grams 1 cup soybeans 28 gr *1 cup black beans 15 gr *1 cup chickpeas

14 gr Both take 2 hours to digest (moderate processing

time) Moderate Glycemic Load Protein powder has a higher Glycemic Load because of it is in powder form

(easier to digest) Animal Protein has the complete amount of amino

acids Animal protein can be higher in Saturated Fat

Plant Proteins need to be combined to get the complete amount of Amino Acids Vegans have to combine different plant proteins to get the complete

amount Soy is the closest plant protein to being complete

Fats

Saturated Fats Quite often connected to Animal Proteins We need to take in some Saturated fat as it has

Vitamins connected to them Most complex fat molecule

This makes it the hardest to digest & most difficult to process

Monounsaturated Fats Made up of Omega 9 fatty acid

Omega 9 is vital to good health Polyunsaturated Fats

Made up of Either Omega 3 or Omega 6 Fatty acid Omega 3 & 6 are vital to good health

Trans Fat Man made fat that is dangerous to the body

Clogs arteries and cannot be removed by the body

Saturated Fats

9 Calories/Gram Highest density of calories found any food we can

consume 4+ hours to digest

Lowest Glycemic Index and Load Saturated Fat does not mix with our Water Based

Bodies The body needs to do a lot to process saturated fat

As a result the body wants to store this type of fat for future use

It is hard to access these fat store for energy use later We need some Saturated Fat for good health

A good carrier of certain Vitamins Vitamins A, D, E, & K are carried in saturated fat and are

essential for good health We can take in up to 15% of our total daily

calories in Saturated Fat

Monounsaturated Fat

9 calories/gram 4 hours to digest or process

Low to moderate Glycmic index and Load Contains Omega 9 Fatty Acids

Omega 9 Fatty Acids help keep our blood healthy by removing bad fatty deposits from our blood

Found in Various Oils Olive Oil Canola Oil

Polyunsaturated Fats

9 calories/gram 4 hours to digest or process

Low to moderate Glycemic Index and Load Some Polyunsaturated Fats contain Omega 3 Fatty Acids

Omega 3 fatty acids are in short supply in most diets Vital to good health as it reduces inflammation in our body Salmon and other cold water fish Flax Seed Oil and Flax Seed

Other Polyunsaturated Fats contain Omega 6 Fatty Acids Omega 6 Fatty Acids are in abundant supply in most diets

Important for good health as it creates inflammation Creating inflammation is not as important as reducing inflammatio

Found in many Vegetable Oils and Seed Oils common in North American Diets

Most Diets contain TOO much Omega 6 Fatty Acids We need to find ways of increasing our Omega 3 fatty Acids

Micronutrients “Vitamins”

Vitamins are organic, non-caloric micronutrients essential for normal physiological function. Must be consumed as part of food intake, except for

vitamin K, biotin, and vitamin D 13 essential vitamins

Water-soluble: thiamin, riboflavin, niacin, pantothenic acid, folate, vitamin B6, vitamin B12, biotin, and vitamin C

Fat-soluble: vitamins A, D, E, and K Choline is a “quasi-vitamin” that plays a critical role in

neurotransmitter and platelet function and may help prevent Alzheimer’s disease.

The table presented on the next two slides lists the intake recommendations, common food sources, and functions of vitamins.

Micronutrient Requirements Vitamins

Micronutrient Requirements Vitamins

Micronutrients “Minerals”

Minerals are critical for human life. Minerals can have low, medium, or

high bioavailability. Mineral-to-mineral interactions Categorized into macrominerals (bulk

elements) and microminerals (trace elements)

The table presented on the next two slides lists the intake recommendations, common food sources, and functions of minerals.

Micronutrient Requiements Minerals

Micronutrient Requirements Minerals

Metabolic Rate vs Physical Activity Level High Activity Levels raise our Metabolic

Rate Higher metabolic rates result in more

efficient processing of food More food goes through us rather than stick to

us Higher Activity means:

Our body needs more energy Higher energy requirements which raise

Metabolism Less storage of excess energy as fat More burning of fat stores on our body

Metabolic Rate vs Muscle Mass Building muscle raises our Metabolic Rate

Higher metabolic rates result in more efficient processing of food More food goes through us rather than stick to

us Bigger Muscles mean:

More ability to store glycogen for high energy situations

Higher rates of energy consumption Less storage of excess energy as fat

Higher metabolism means: Greater fat burning capabilities

3 Muscle Fiber Types

Slow Twitch Type I Oxidative Uses oxygen Low energy output High endurance ability

Fast Twitch Type IIa Fast Oxidative Glycolytic Uses oxygen & energy from food we eat Medium high energy output Medium endurance ability

Fast Twitch Type IIx Fast Glycolytic Does not use oxygen (anaerobic) but uses

energy from food Highest energy output with lowest endurance

Slow Twitch Type I Oxidative Fibers Produces energy from Pyruvic Acid from the

Oxidative Glycolytic System (Type IIa Fibers) Uses Krebs cycle to create endless energy Uses oxygen to create endless energy

Produces energy from Lactic Acid from the Anaerobic Glycolytic System Type IIx Fibers) Metabolizes fat to convert lactic acid into energy

Rebuilds Creatine Phosphate bonds in the Phosphagen System (Anaerobic Glycolytic Type IIx Fibers) Metabolizes fat to create energy to rebuild CP

bonds

Cardiovascular System Delivers

The cardiovascular System (Heart and blood system) is vitally important in all energy systems Strong cardio work improves the delivery and

removal ability of the body Oxygen & Glycogen is delivered Lactic acid & Carbon Dioxide is removed

The cardiovascular System is directly involved in the aerobic system which utilizes Slow Twitch Type I muscle fibers

The Cardiovascular System is indirectly involved in the Glycolytic Oxidative (Type II a Fibers) & the Glycolytic Anaerobic (Type II x Fibers) by rebuilding them

Fast Twitch Type IIa Oxidative Glycolytic Produces energy from food we eat

Uses glycogen stores in our muscles to create medium amounts of energy

Produces energy using Type IIa Fast Twitch Fibers Produces energy used for medium high intensity Produces energy for 20 or more minutes of high level work

Produces byproduct Pyruvic Acid Pyruvic acid can be used with the Krebs Cycle to produce

endless energy using aerobic slow twitch fibers Lactic acid is produced if there is not enough oxygen

available If there is not enough oxygen available Lactic Acid is produced Lactic acid is broken down by metabolizing fat in the aerobic

system

Fast Twitch Type IIx Anaerobic Glycolytic Produces energy from food we eat

Uses glycogen stores in our muscles to create low amounts of energy

Does not use oxygen therefore has limited capicity Produces energy using Type IIx Fast Twitch

Fibers Produces energy used for the highest intensity Produces energy for 2 or less minutes of high level

work Uses Creatin Phosphate to rebuild ATP

Creatin Phosphate is located in the muscle It is the limiting factor in energy production as it

rebuilds the ATP in the muscle Creatin Phosphate is rebuilt using energy from

the Aerobic System Fat is metabolized to rebuild the CP bonds in the

muscle

SUPPLYING THE BODY WITH ENERGY

FUEL USE DURING EXERCISE: CARBS

Protein and Muscle Development

Muscle is constantly being broken down & rebuilt Working out/playing sports breaks down muscle

protein The muscle proteins are Actin and Myosin Actin and Myosin are rebuilt using protein we eat

Protein we eat is broken down into amino acids and then rebuilt into the muscle proteins actin & myosin

Getting the complete amount of Essential Amino Acids in protein we eat is vitally important in building Muscle Animal proteins contain the complete Amino Acids

Energy availability Short Duration Events We use glycogen stores that are created

from food we eat to supply energy for short duration events If we load up our Glycogen Stores we have

enough energy for medium high intensity activities for up to two hours

Energy availability Long Duration Events We use glycogen stores that are created

from food we eat to supply energy for first 2 hours of an events If we go beyond 2 hours we need to

supplement glycogen supplies with food we eat during the event If we eat High Glycemic (easily digested and

processed for energy) foods our body can use this immediately for energy in our long duration event

Examples include Power Gels, Gatorade, etc

Metabolism of Various Meal Sizes

Meal sizes <300 calories We can usually metabolize the entire amount of

calories without having excess calories that are not either stored as Glycogen in the muscles or used as immediate energy

Typically snacks Meal sizes between 300-500 calories

We can mostly metabolize the entire amount of calories. Very little excess calories that are not efficiently used.

Typically pre game/workout meals or lunch Meal sizes between 500-800 calories

We can usually not metabolize the entire amount of calories. Excess calories will be stored as fat in our bodies

These are typically the amounts we eat for supper & breakfast

Eating Patterns through out the day Eat many smaller meals through out the day

It is better to eat many smaller portions through out the day

Eat a good breakfast 300-500 calories

Include high quality proteins Include whole starches

Eat a good lunch 300-500 calories

Include high quality proteins Include whole starches

Eat a good supper 500-800 calories

Include high quality proteins Include whole starches

Eat Smaller meals in between main meals (snacks) <300 calories Fruits, veggies, granola bars, etc

How many calories in a Fast Food Meal Typically most fast food meals contain

over 1000 calories Typically half of fast food meals are fairly

low glycemic High Fat

Typically the other half is fairly high glycemic High Sugar

The Golden Window of Eating

Available for up to 2 hours after a hard work out or game

Our bodies suck up High Glycemic carbs like a sponge Glycogen stores are replenished during this time

This is where we fuel up for our next hard work out Our bodies readily breakdown High Quality

Proteins Protein eaten is easily used to rebuilt muscle

protein broken down during our workout Avoid High Fat as these High Glycemic foods

slow down absorption of carbs and protein

Reading Nutrition Labels