Nutrition and the Athlete

Chapter 8

Nutrition is the process by which a living organism uses food for growth and replacement of tissues.

The science or study that deals with food and nourishment.

What is Nutrition?

The power used to do work or to produce heat or light.

Cannot be created or destroyed, but can change forms

Energy comes from the sun and in that form is called solar energy

Plants convert solar energy to chemical energy by photosynthesis.

Chemical energy is then used to make other substances such as protein, carbohydrates, and fat

Protein, carbohydrates, and fat all provide energy in the form of food for our bodies

Energy (p 112 diagram)

Why do we need energy?

Maintain body functions such as breathing, keeping the body warm, maintaining the heart beating, all other body functions.

Move our bodies….any muscle contraction Growth and repairEVERYTHING WE DO TO LIVE REQUIRES

ENERGY!!!

We need energy to….

When energy is used, heat is almost always produced. For example, during exercise calorie burning takes place. This is caused the increase in body temperature.

In nutrition, energy is measure in calories. 1 calorie is defined as the energy needed to

raise the temperature of 1 gram of water from 14.5 to 15.5 degrees C.

We measure in kilocalories. 1kcal = 1000 calories

How is energy used?

The number of calories in food is that food’s energy value.

Carbohydrate = 4 calories per gramProtein = 4 caloriesFat = 9 calories per gramAlcohol = 7 calories per gram

Cont….

Michael Phelps DietBreakfast: Three fried-egg sandwiches loaded with cheese, lettuce, tomatoes, fried onions and mayonnaise. Two cups of coffee. One five-egg omelet. One bowl of grits. Three slices of French toast topped with powdered sugar. Three chocolate-chip pancakes.Lunch: One pound of enriched pasta. Two large ham and cheese sandwiches with mayo on white bread. Energy drinks packing 1,000 calories. Dinner: One pound of pasta. An entire pizza. More energy drinks.

Michael PhelpsWon most medals as a swimmer in U.S. History!

My food has a lot of energy!

Obesity is defined by a BMI of 30 or greaterMajor risk factor for Cardiovascular Disease,

certain types of cancer, and type II diabetes.Also causes joint pain. 5 pounds of extra

weight = 20 pounds of strain on our knees. Leads to Osteoarthitis.

Has been a dramatic increase in obesity in the last 20 years.

Oklahoma is one of the fattest states in the U.S. at

31.4 %

Obesity is an Epidemic in the U.S.

Obesity by State

Alabama 31.0 Illinois 26.5 Montana 23.2 Rhode Island 24.6 Alaska 24.8 Indiana 29.5 Nebraska 27.2 South Carolina 29.4 Arizona 25.5 Iowa 27.9 Nevada 25.8 South Dakota 29.6 Arkansas 30.5 Kansas 28.1 New Hampshire 25.7 Tennessee 32.3 California 24.8 Kentucky 31.5 New Jersey 23.3 Texas 28.7 Colorado 18.6 Louisiana 33.0 New Mexico 25.1 Utah 23.5 Connecticut 20.6 Maine 25.8 New York 24.2 Vermont 22.8 Delaware 27.0 Maryland 26.2 North Carolina 29.3 Virginia 25.0 Washington DC 19.7 Massachusetts 21.4 North Dakota 27.9 Washington 26.4 Florida 25.2 Michigan 29.6 Ohio 28.8 West Virginia 31.1 Georgia 27.2 Minnesota 24.6 Oklahoma 31.4 Wisconsin 28.7 Hawaii 22.3 Mississippi 34.4 Oregon 23.0 Wyoming 24.6 Idaho 24.5 Missouri 30.0 Pennsylvania 27.4

Obesity by State

An estimated 16.9% of children and adolescents aged 2-19 years are obese

Overweight children are twice as likely to become obese adults.

Very high risk factor for developing diabetes

Childhood Obesity

Childhood Obesity by State

Provides primary source of fuel (glucose) for the body; mainly sugar and starches.

Carbohydrates are named for the chemical elements that they are composed of. Carbon, Hydrogen, and Oxygen

Why do carbs get a bad rap? Simple carbs are the bad ones. Complex carbs are the way to go.

Carbohydrates

Simple vs. ComplexSimple

Candy, cake, table sugar, soda, syrups, sweetened cereals. (Empty Calories)

ComplexGrains &

vegetables. Contain supply of vitamins, minerals, and fiber

Carbs, protein, or fat, must be broken down by the digestive system before it can be used for energy.

It is broken down into simple sugars: glucose, fructose, and galactose.

Some is used immediately, and the rest is stored in the liver, muscles, and fat cells.

How it works in the body

The percentage per serving of each nutritional item listed on new food labels

Based on a 2,000 calorie a day dietFat – 30% or less (65 grams)Saturated Fat – 10% or less (20 grams)Carbohydrate – 60% (300 grams)Protein – 10% (20 grams)

Daily Value (DV)

Are they the same? Krispy Kreme Glazed Calories 200 Total Fat 12g 18% Sat. Fat

6g 30% Trans Fat 0g   Cholesterol 5mg 2% Sodium 95mg 4% Total Carbs. 22g 7% Dietary Fiber 0.5g 2% Sugars 10g   Protein 2g   Calcium 60mg

Grilled Chicken BreastCalories 210 Total Fat 8g 12% Sat. Fat 2.5g 13% Trans Fat 0g   Cholesterol 105mg 35% Sodium 460mg 19% Total Carbs. 0g 0% Dietary Fiber 0g 0% Sugars 0g   Protein 34g  

A hormone produced in the pancreas, that lowers the level of glucose

Diabetes – a shortage or absence of insulin. Causes ther e to be too much sugar in the blood. Prevents the body from regulating blood sugar. Must be controlled through medication and/or diet

Total: 23.6 million children and adults in the United States—7.8% of the population—have diabetes.

Diagnosed: 17.9 million peopleUndiagnosed: 5.7 million peoplePre-diabetes: 57 million peopleNew Cases: 1.6 million new cases of diabetes are

diagnosed in people aged 20 years and older each year.

Insulin & Diabetes

Sugar comes in many forms so it’s not always easy to lower your intake.

Monosaccharides: Simplest form of carbohydrate. Glucose: mildly sweet; Fructose: found in fruits and honey; Galactose: a component of milk sugar

Disaccharides: (Two sugars) Table sugar, lactose (milk sugar), maltose (plants)

Polysaccharides: starches, glycogen, and cellulose. Do not taste sweet. Composed of many glucose molecules. Found in potatoes, rice, and dried beans. (Complex Carbohydrates)

Good sugar, Bad sugar?

Protein Essential nutrient that helps the body grow,

build, and repair tissue. Build and repair bone, muscles, connective

tissue, skin, internal organs, and blood. Hormones, antibodies, and the enzymes that regulate the body’s chemical reactions are all made of protein.

Each protein is made up of 20 different amino acids which are produced in the liver.

The body does not use food protein directly…must be broken down into individual amino acids.

9 of the 20 amino acids are “essential” because they come only from the diet.

The other 11 are “nonessential” because they are made in the body.

What is a protein?

http://www.healthcalculators.org/calculators/protein.asp

Average person -between 10-15% of your daily calories.

If you eat 2000 calories/day…you need 200-300 calories to be from protein. (about 70 grams)

Athlete – 2g/2kg of body weight (1kg =2.2lbs).

Daily Protein Requirements