Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let...
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Transcript of Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let...
Nutrition for the runnerNutrition for the runner
Let food be thy medicine, thy Let food be thy medicine, thy medicine shall be thy food.medicine shall be thy food.
-Hippocrates -Hippocrates
Basic nutrientsBasic nutrients
CarbohydratesCarbohydrates
FatsFats
ProteinsProteins
Vitamins Vitamins
Minerals Minerals
waterwater
Macronutrients
Micronutrients
MacronutrientsMacronutrients
CarbohydratesCarbohydrates
FatsFats
ProteinsProteins
-provide energy once-provide energy once
broken downbroken down
Pritikin dietAtkins diet
Low fat diet
South beach diet
Grapefruit diet
Ketosis diet
Ayurvedic diet
Vegan diet
High carb diet
Low carb diet
MicronutrientsMicronutrients
VitaminsVitamins
Minerals Minerals
WaterWater
-regulating nutrients-regulating nutrients
-no energy-no energy
Non nutrientsNon nutrients
AlcoholAlcohol
Organic acidsOrganic acids
PigmentPigment
AcidsAcids
Organic sweetenersOrganic sweetenersEmpty calories!
caloriescalories
Actually a kilocalorie=(1000 calories)Actually a kilocalorie=(1000 calories)
The amount of energy food providesThe amount of energy food provides
Empty caloriesEmpty calories
Has caloriesHas calories
Has no nutritional valueHas no nutritional value
““The Box”The Box”
CarbohydratesCarbohydratesPrimary source of energyPrimary source of energy
carbohydratescarbohydrates
StarchesStarches
SugarsSugars
Cellulose (fiber found in frame of the Cellulose (fiber found in frame of the plant)plant)
Plant gums Plant gums
carbscarbs
Old is simple and complexOld is simple and complex
New is glycemic indexNew is glycemic index
monosaccharidesmonosaccharides
GlucoseGlucose
FructoseFructose
GalactoseGalactose
DisaccharidesDisaccharides
Pairs of mono’s:Pairs of mono’s:
Glucose and another monoGlucose and another mono
-glucose and glucose=maltose-glucose and glucose=maltose
-glucose and fructose=sucrose-glucose and fructose=sucrose
-glucose and galactose=lactose-glucose and galactose=lactose
PolysaccharidesPolysaccharidesPolysaccarides are chains Polysaccarides are chains
-glycogen-easy to convert to glucose-glycogen-easy to convert to glucose -starch-plant based energy-starch-plant based energy -fiber-structural part of plant can’t be -fiber-structural part of plant can’t be
broken down broken down
Fiber Fiber
Soluble Soluble
Non-solubleNon-soluble
Carbohydrates give:Carbohydrates give:
50-60% total energy/d50-60% total energy/d
A stored in form of glycogenA stored in form of glycogen
4kcal/gm4kcal/gm
FatsFatsFuel source for energyFuel source for energy
Supply essential nutrients to the Supply essential nutrients to the bodybody
Flavor and texture to foodFlavor and texture to food
Essential nutrients in the form of Essential nutrients in the form of fatty acidfatty acid
Fat (Lipid)Fat (Lipid)
Cell membraneCell membrane
Transport mechanisms across Transport mechanisms across membranemembrane
Energy (except brain)Energy (except brain)
Organ protectionOrgan protection
Precursor substancesPrecursor substances
Nerve impulse transmissionNerve impulse transmission
Thermal insulationThermal insulation
Essential Fatty AcidsEssential Fatty AcidsThese are not made by human bodyThese are not made by human body used to be called vit Fused to be called vit F
Omega 3’s and omega 6’s:Omega 3’s and omega 6’s: -SC-PUFA-SC-PUFA Linolenic acidLinolenic acid alpha linolenic acid or ALA or alpha linolenic acid or ALA or -precursor omega 3-precursor omega 3
Linoleic acidLinoleic acid LA or omega 6 LA or omega 6
-LC-PUFA-LC-PUFA Eicosapentaenoic + Docosahexaenoic Acids (EPA + DHA)Eicosapentaenoic + Docosahexaenoic Acids (EPA + DHA)
6:3 = 3:1 -5:1
Fats belong to class = lipidsFats belong to class = lipids
TriglyceridesTriglycerides
PhospholipidsPhospholipids
SterolsSterols
Two types of FATwo types of FASaturatedSaturated
UnsaturatedUnsaturated
Saturated FASaturated FA
AnimalAnimal
Monounsaturated FAMonounsaturated FA
Polyunsaturated FAPolyunsaturated FA
Mostly plant-oliveMostly plant-olive
Mostly plant-safflower,sunflower Mostly plant-safflower,sunflower most are EFA’amost are EFA’a
fatsfats
9kcal/gm9kcal/gm
Absorbed in the small intestineAbsorbed in the small intestine
after action of panc lipase and bile;after action of panc lipase and bile;
Miscelle outside si cell and Miscelle outside si cell and chylomicron inchylomicron in
10-20% cal in diet10-20% cal in diet
ProteinsProteinsMade of aaMade of aa
20 common aa (vary by one side chain)20 common aa (vary by one side chain)
Big diestion occurs in Hcl to break peptideBig diestion occurs in Hcl to break peptide
bonds that hold aa togetherbonds that hold aa together
Polypeptides enter si and proteases break Polypeptides enter si and proteases break into smaller polys that get broken down by into smaller polys that get broken down by villi and sent via blood to tissue creationvilli and sent via blood to tissue creation
proteinprotein
AntibodiesAntibodies
BuffersBuffers
CarriersCarriers
EnzymesEnzymes
StructureStructure
Energy source 4kcal/gmEnergy source 4kcal/gm
15-20% cal in daily diet15-20% cal in daily diet
proteinsproteins
Body can’t make 9 of 20 aaBody can’t make 9 of 20 aa
Supplementation is Supplementation is 0.80.8gm of protein gm of protein per/ kg of bodyweight-normalper/ kg of bodyweight-normal
Supplementation is Supplementation is 1.5-2.01.5-2.0gm of gm of protein/ kg of bodyweight-athleteprotein/ kg of bodyweight-athlete
vegetariansvegetariansPure strict total vegetarianPure strict total vegetarianLactovegetarianLactovegetarianLactoovovegetarianLactoovovegetarianPartial semi vegetarianPartial semi vegetarian
calciumcalcium vitamin Dvitamin D b12b12 iron, zinciron, zinc
Summary of a 2000cal/d dietSummary of a 2000cal/d dietProtein=Protein= total=18% +/- 90gm total=18% +/- 90gmFats=Fats= total=29% +/- 65gm total=29% +/- 65gm
saturated=17gsaturated=17g trans=0gtrans=0g mono=24gmono=24g poly=20 poly=20
Carbohydrates=Carbohydrates= total=55% +/- 271gmtotal=55% +/- 271gm sugarssugars fiber=20-30gm/dfiber=20-30gm/d
USDAUSDA
How to calculate daily protein How to calculate daily protein
2000cal/d x .20=400cal/d2000cal/d x .20=400cal/d
400cal/d / 4cal/gm= 100gm400cal/d / 4cal/gm= 100gm
100gm/d100gm/d
Summary of a 2000cal/d dietSummary of a 2000cal/d dietProtein=Protein= total=18-20% +/- 50-100gm total=18-20% +/- 50-100gmFats=Fats= total=30% +/- 67gm total=30% +/- 67gm
saturated=1:saturated=1: trans=trans= mono= 2:mono= 2: poly= 1 poly= 1
Carbohydrates=Carbohydrates= total=50-60% +/- 225-270gm ftotal=50-60% +/- 225-270gm f +/- 288-345gm m+/- 288-345gm m sugarssugars fiber=40gm/dfiber=40gm/d
DrWeilDrWeil
Short cut of a 2000cal/d dietShort cut of a 2000cal/d dietProtein=Protein= less animal more bean less animal more bean
Fats=Fats= oily fish, fortified eggs, soy, flax, walnuts, oily fish, fortified eggs, soy, flax, walnuts,
saturated=1:saturated=1: trans=trans= mono= 2:mono= 2: poly= 1 poly= 1
Carbohydrates=Carbohydrates= low-GI carbohydrate low-GI carbohydrate
sugarssugars fiber=fiber=
DrWeilDrWeil
Glycemic IndexGlycemic Index
Low GI= 55 or lessLow GI= 55 or less
Medium GI=56-69Medium GI=56-69
High GI= 70 and aboveHigh GI= 70 and above
With in 2 hours after exercise =HighWith in 2 hours after exercise =High
Any other time low or mix it upAny other time low or mix it up
HIGHHIGHGlucose100Glucose100Cornflakes84Cornflakes84White rice 77White rice 77Instant potato83Instant potato83Sports drink95Sports drink95 MODERATEMODERATE Honey 58Honey 58 Pancakes70Pancakes70 White bread70White bread70 Banana60Banana60 Orange juice52Orange juice52 Watermelon72Watermelon72 LOW LOW Fructose23Fructose23 All Bran 42All Bran 42 White pasta41White pasta41 Lentils30Lentils30 Oranges 40Oranges 40 Chocolate 49Chocolate 49
USDA 2005
USDA
Dr Weil
New supplement groups studied:New supplement groups studied:
GreenGreen (sulforaphane, isothiacyanate, indoles)- stimulate (sulforaphane, isothiacyanate, indoles)- stimulate liver genes to break down cancer causing agentsliver genes to break down cancer causing agents
RedRed//purple purple (anthocyanin)- inhibiting inflammation, reduce (anthocyanin)- inhibiting inflammation, reduce oxidation of LDLoxidation of LDL
OrangeOrange//yellowyellow (beta cryptoxanthine, vit C)- stimulate repair (beta cryptoxanthine, vit C)- stimulate repair of oxidative damage to DNAof oxidative damage to DNA
YellowYellow//greengreen (zeaxanthin, lutein)- protect retina from (zeaxanthin, lutein)- protect retina from macular degenerationmacular degeneration
White/White/greengreen (flavonoids)- protect cell membrane (flavonoids)- protect cell membrane
RedRed (lycopene)-Reduce cancer risk (lycopene)-Reduce cancer risk
OrangeOrange (beta,alpha carotene)- Improve cell to cell (beta,alpha carotene)- Improve cell to cell communication and slows cancer cellscommunication and slows cancer cells
New supplement groups studied:New supplement groups studied:
GreenGreen –broccoli, bak choi, cabbage, brussel sprouts, kale –broccoli, bak choi, cabbage, brussel sprouts, kale
RedRed//purplepurple –grapes, red wine, blueberries, strawberries, red –grapes, red wine, blueberries, strawberries, red applesapples
OrangeOrange//yellowyellow –oranges, papaya, tangerine, nectarine –oranges, papaya, tangerine, nectarine
YellowYellow//greengreen –spinach, other green, yellow corn, green –spinach, other green, yellow corn, green peas, avocadopeas, avocado
White/White/greengreen –onion, garlic, celery, pears, white wine, chives –onion, garlic, celery, pears, white wine, chives
RedRed –tomato, watermelon, pink grapefruit –tomato, watermelon, pink grapefruit
OrangeOrange- carrots, mangoes, winter squash, sweet potato- carrots, mangoes, winter squash, sweet potato
Let food be thy medicine, thy medicine shall be thy food.Let food be thy medicine, thy medicine shall be thy food.
-Hippocrates -Hippocrates
5-7 fruits and veggies daily5-7 fruits and veggies dailyDr David Heber UCLA Center for Human NutritionDr David Heber UCLA Center for Human Nutrition
Dr Enrique Saguil Integrative Sports and Wellness:Dr Enrique Saguil Integrative Sports and Wellness:
Inject this into your dietInject this into your diet
Human body can adapt to any diet in the world and survive Human body can adapt to any diet in the world and survive thanks to phytonutrients being found in different fruits and thanks to phytonutrients being found in different fruits and veggie on every continent:veggie on every continent:
Medditeranean diet, Japanese diet, Ayurvedic diet,Medditeranean diet, Japanese diet, Ayurvedic diet,
South- American dietSouth- American diet
American diets are high in veggies also!American diets are high in veggies also!
-iceberg lettuce-iceberg lettuce
-potatoes-potatoes
-tomato-tomato
““The Saguil Approach”The Saguil Approach”
Learn how to count caloriesLearn how to count calories
Goal to 2000-3000 cal/dGoal to 2000-3000 cal/d
Carbs to low glycemic index unless Carbs to low glycemic index unless just finishing your run (2 hours) or just finishing your run (2 hours) or running endurance (30-60g/h)running endurance (30-60g/h)
Push 5-7 servings of Fruits and Push 5-7 servings of Fruits and Veggies daily spread outVeggies daily spread out
Push water 8 oz every 15 min (32/h)Push water 8 oz every 15 min (32/h)
Thanks and run smart!Thanks and run smart!
Enrique Saguil, MDEnrique Saguil, MD
www.herbal411.comwww.herbal411.com