Nutrition for PerformanceThe saying, “you are what you eat” might be tailored to

an athlete as, “you compete how you eat!” Research shows that what an athlete eats and drinks has an effect on exercise performance. So whether you’re

playing amateur soccer or running a marathon, your performance depends not only on your training

methods, but also on eating the right foods.

What is Nutrition?In groups or with the person next to you see

if you can come up with a definition for “Nutrition”….

Nutrition: The science or study of how the body uses and assimilates food in order to grow, repair and replace tissues.

What is a Nutrient?Components of food that are essential for

proper human growth and function. There are six important classes of nutrients….can you name them?

Carbohydrates, Fats, Proteins, Minerals, Vitamins, and Water

Nutrients cont…Which classes of nutrients are energy

yielding?

CHO FatsProtein

Food CategoriesWhat are Macronutrients?

-Nutrients that are required in large amounts (CHO, Fats, Protein)

What are Micronutrients?-Nutrients that are needed in small

amounts. (vitamins and minerals)

Protein, Carbs and Fats10-15% diet protein50-60% diet carbohydrates20-30% diet fats4 calories in 1 gram of protein and

carbohydrate9 calories in 1 gram of fat

ProteinAverage person needs 0.7g-0.8g/Kg proteinAthletes need more = 1.2g/Kg-1.7g/Kg2 types of protein:

complete and incomplete

Protein

Athletes require more protein than non-athletesShould be tailored to trainingAs high as 18% from proteinStrength athletes 1.7 per kgEndurance 1.2 to 1.4 g per kg

Average diet provides 1.4 gm/kg/dayAdequate calorie intake is just as important as

adequate protein intake for building musclesToo much protein intake can be bad-is stored as fat-lead to dehydration and kidney problems

Carbohydrates (plants)Two types: Simple and Complex

Body prefers Complex as they do not stress the system as much as simple CHO’s

Glycemic IndexGlycemic index : The reference value of the

glycemic-index chart is Glucose (GI = 100)High GI foods are generally worse and have a

glycemic index number of 70 or more. Low GI foods have a glycemic index of less than 55 ( these are generally better). Medium GI foods are in between.

Why Complex Carbohydrates?

Compared to ingesting simple carbohydrates, ingesting complex carbohydrates:

-improves glycogen stores-Promotes faster stomach emptying-Leads to lower blood sugar and insulin levels

and thus places less stress on the pancreas.

Glycemic IndexGlycemic Index of Grains: Buckwheat 54

Bulgur 48Basmati Rice 58Brown Rice 55Long grain White Rice 56Short grain White Rice 72Uncle Ben's Converted 44Noodles (instant) 46Taco Shells 68

Glycemic Index of Fruit: Apple 38Banana 55Cantaloupe 65Cherries 22Grapefruit 25Grapes 46Kiwi 52

Glycemic Index cont… Continuation of Fruit: Mango 5

Orange 44Pear 38Pineapple 66Plum 39Watermelon 76

Glycemic Index of Vegetables: Beets 69Broccoli 10Cabbage 10Carrots 49Corn 55Green Peas 48Lettuce 10Mushrooms 10Onions 10Parsnips 97Potato (baked) 93Potato (mashed, instant) 86Potato (new) 62Potato (french fries) 75Red Peppers 10Pumpkin 75Sweet Potato 54

FATS: GOOD VS. BADSaturated come from animal products, Monounsaturated and Polyunsaturated come

from plant sources, 25-30% of diet should be fat, which helps in

energy supply, proper brain and nerve function as well as insulation and protection

FatsMajor source of energy25 to 30% of total calories should come

from fatCholesterol intake should be less than 300

mg/day. Liver produces this when you consume a lot of fats and or are stressed 9 injury, sick or other)

HDL vs. LDL , good vs. badAverage Canadian diet provides 37% of

total calories from fat…this is too high!

The Micronutrients: Vitamins and MineralsVitamins and Minerals don’t give the body

energy; Vitamins that are water soluble are needed

everyday (C’s and B’s); fat-soluble (A,D, E, K) are needed but be weary

Calcium, sodium, potassium, Iron and Zinc

VITAMIN DEFICIENCYRICKETS (NO VIT D)

VITAMIN C DEFICIENCY

Scurvy is a nutritional disease caused by deficiency of vitamin C. Common symptoms include pinpoint bleeding around hair follicles, along the gums, and under the nails.

Vitamins and MineralsQuestion sheet

The Fast Food ActivityWe are a varsity Dodgeball team which has

qualified for the AAAA provincial championship!

While on the road we have to eat 4 meals but we can only eat from the following places (we all eat at the Keg for dinner after winning the tournament and the school foots the bill!):Eg Subway, Tim Hortons, McDonalds, Pizza

Hut, The Keg

Energy EquationEnergy storage = Energy intake +

Energy outputDef of a calorie?EnergyAmount of heat needed to raise the temp

of 1 gram of pure water by 1oC. We use this term to identify the amount of energy in food.

1 Calorie=kcal or 1000 calories1 calorie = 4.184 joules (SI unit)A measure of metabolising food through

body

Harris Benedict EquationUsed to determine an individuals Resting

Metabolic rate. We use Height in cm, Weight in Kg, and age in years

Males:66.5 +(5 x H) + (13.7 x W) – (6.8 x A)

Females:665 + (1.9 x H) + (9.5 x W) – (4.7 x A)

Daily Caloric NeedConsists of your RMR+ Calories for activity+

thermalitic effect of foodToo little = too skinny

Too much = too fat

D.C.N. cont…Sedentary individuals multiply R.M.R. by 1.4Moderately active …by…1.6Highly Active individuals multiply R.M.R by

1.8

Cont…Athletic groups such as football players and

strength athletes appear to obtain adequate nutrition, while inadequate intakes have been reported in other athletic groups, including dancers, basketball players, gymnast, runners, skiers, swimmers, triathletes and wrestlers

Cont…MALNUTRTION, represents unbalanced

nutrition and may exist as either under or over nutrition

(basically the ind. is not receiving adequate intake or receiving too much)

Determinants of the Athlete’s Energy RequirementsDuring intense exercise

Carbohydrate stored in muscles and liver (glycogen) is predominant fuel source

During prolonged exerciseFat stores are predominant fuel source

Fitness level of the athleteWell trained endurance athletes burn fat more

efficiently, sparing limited glycogen stores

BMI Formula

The metric bmi formula accepts weight measurements in kilograms & height measurements in either cm's or metres.1 metre = 100cmsmetres² = metres * metres

Table: Metric BMI Formula BMI =weight in kilograms or Kg/M2

height in meters²

Dieting for PerformanceRecommended diet for athletes: 55-60%

carbs; 15% protein; 25-30% fatEndurance athletes recommended to carb

load

Carbohydrate loadingEveryone needs 50-100g of carbs a day to spare

catabolism of protein

Athletes use loading to super compensate the glycogen (sugar in blood and liver) in an attempt to delay the onset of fatigue; it is usually used for 3-7 days

Deplete, carb deprive (high fat-protein diet), and carb load; you are also training during this time which further depletes