Nutrient Requirements for Health & Fitness

A closer look at nutrients…

A. Essential Nutrients 1.Energy Yielding

a. Protein (PRO) Functions

Makes antibodies Builds muscle,

bone, skin, blood Aids in formation

of hormones & enzymes

Carries O2, iron and nutrients to all cells

Protein

Requirements in health & fitness .8gm/kg body weight- most healthy adults .5gms per lb of body weight .8-1.0gms /kg.bdwt fitness enthusiasts 1.0-1.5gms/kg. bdwt body builders, pro athletes Past this…no real need….. stored as fat

1kg=2.2lbFood Sources

Meat/meat alternative food group Dairy products Good source contains 10 gms PRO or more

Protein

Calculate the protein requirements of a 25 year old body builder. Trains daily.Ht: 6’ Wt: 172lbsDevise 1 day menu that reflects his

requirements

CARBOHYDRATES

Carbohydrates (CHO) Functions

Main source of immediate energy for body Preferred source of energy for brain & nervous system Required to use/metabolize fat in body for energy

CARBOHYDRATES

Types:Simple Carbohydrates ( CHO)

Building blocks for CHO Enter blood stream quickly

Monosaccharides- glucose, fructose, galactose Diasaccharides- sucrose, maltose, lactose

Americans get ~ 25% of CHO from simple….. Should be 10-15%

Usually empty calories (except fruit/vegetable)

CARBOHYDRATES

Complex Carbohydrates Enter blood stream more slowly/gradually Should be most of CHO intake

Starches- grains, potatoes, rice, beans Glycogen: stored in muscle & liver Fiber- soluble & insoluble

CARBOHYDRATES

Food Sources Bread, cereal, grain group- complex CHO Fruits-simple CHO Vegetables- simple & complex CHO Sweets, junk food- simple CHO

High CHO food contains 15gms CHO or more Low CHO food contains less than 3gms CHO

Requirements in health & fitness 55-65% of total calories 10-15% from simple CHO Formula: Total calories x(.55-.65)/4= gms CHO

CARBOHYDRATES

Calculate the CHO grams “SS” needs to eat if she requires 1800 calories per day.

FAT

Fat Functions (did already- review) Food Sources (did already- review) Requirements in fitness

Total calories x .(20-.25) /9= gms. fat/day

Calculate the fat grams “SS” needs to eat if she requires 1800 calories per day.

NON ENERGY YIELDING NUTRIENTS

Non Energy Yielding Vitamins/Minerals General Function

Support metabolism and systems of the body

Focus of trainers Not on single nutrients….clients may ask functions,

sources and requirements Use handout as reference

Most Americans have NO Nutrient Deficiencies… Our urine is the most expensive in the World…

why?

Megadoses… Defined as taking 10 times the RDA. Clients may ask your opinion on supplements.

You are responsible as a professional to give information on megadoses. Use “Tolerable Upper Limits” chart on page 110 in text as guide. By 2005 there will be a level set for all vitamin and minerals.

Benefits of food

Fruits & vegetables are still the richest form of phytochemicals and antioxidants.Most foods contain vitamins, minerals, protein, fiber and other substances not discovered yet.Most often, foods are balanced in their nutrient content

Counseling a client

Questions to askResources to useGive pro’s and con’s. Let clients decide

Healthy Eating..Putting It Together

InterviewEstablish goalsCalculate calorie/fat gramsReview Food Guide Pyramid PlanDevelop healthy eating menus with clientTeach how to read food labels