What are nutraceuticals?What are nutraceuticals?

Health promoting bioactive compounds Health promoting bioactive compounds found in some foodsfound in some foods

Extracted, refined, and then sold as Extracted, refined, and then sold as purified preparationspurified preparations

Added to foods to enhance healthAdded to foods to enhance health Examples:Examples:

Flax see/meal – source of omega 3 fatty acidsFlax see/meal – source of omega 3 fatty acids Probiotics – micro-organisms, similar to those Probiotics – micro-organisms, similar to those

found in the intestinesfound in the intestines

Are Vitamin or mineral Are Vitamin or mineral supplements necessary?supplements necessary?

No – if a person’s diet is balanced and has No – if a person’s diet is balanced and has adequate varietyadequate variety

A pill cannot turn a deficient diet into a healthy oneA pill cannot turn a deficient diet into a healthy one

Some special cases:Some special cases: Women with excessive bleeding during menstruation – ironWomen with excessive bleeding during menstruation – iron Pregnant or breastfeeding women – iron, folate, calciumPregnant or breastfeeding women – iron, folate, calcium Individuals with low nutritional caloric intakeIndividuals with low nutritional caloric intake Some vegetariansSome vegetarians People with certain illnesses or taking medicationPeople with certain illnesses or taking medication People who spend their winters in Canada – vitamin DPeople who spend their winters in Canada – vitamin D

Are Vitamin or mineral Are Vitamin or mineral supplements necessary?supplements necessary?

RecommendationsRecommendations Do not overdose fat soluble vitaminsDo not overdose fat soluble vitamins Generic vitamin are just as good as the name Generic vitamin are just as good as the name

brandsbrands Compare labels for content and go with the Compare labels for content and go with the

lowest pricelowest price

Cancer society Cancer society recommends Vitamin Drecommends Vitamin D

Adults living in Canada should consider taking Vitamin Adults living in Canada should consider taking Vitamin D during the fall and winterD during the fall and winter

People who are older, have darker skin, who don’t go People who are older, have darker skin, who don’t go outside often and who wear clothing that covers most outside often and who wear clothing that covers most of their skin should take vitamin D year roundof their skin should take vitamin D year round

At this time the cancer society does not have a At this time the cancer society does not have a recommendation for children.recommendation for children.

Although humans can absorb vitamin D from the sun Although humans can absorb vitamin D from the sun they are still staying with their SunSense guidelines as they are still staying with their SunSense guidelines as skin cancer is the most frequently diagnosed cancerskin cancer is the most frequently diagnosed cancer

Can diet make a fitness Can diet make a fitness program more effective?program more effective?

Eat extra carbohydrates in the 48 hours priorEat extra carbohydrates in the 48 hours prior Exercise more than 2 hors after last mealExercise more than 2 hors after last meal

4 hours after a fatty meal4 hours after a fatty meal Eat a lot of carbohydrate-rich foods Eat a lot of carbohydrate-rich foods

immediately after the exercise (within 3o immediately after the exercise (within 3o minutes)minutes)

Sports drinks if exercising more than 1 hourSports drinks if exercising more than 1 hour Drink water before, during, and after for less Drink water before, during, and after for less

than 1 hour of exercisethan 1 hour of exercise

What about Protein What about Protein supplements?supplements?

No advantages to consuming large No advantages to consuming large amounts of proteinamounts of protein

Amino acids cannot be stored in the bodyAmino acids cannot be stored in the body Excess of protein increases demand on the Excess of protein increases demand on the

kidneyskidneys

If you need more protein it is healthier to If you need more protein it is healthier to meet the requirements through dietmeet the requirements through diet

How much protein is How much protein is enough?enough?

The average adult should eat 0.8g/kg of The average adult should eat 0.8g/kg of body weight (0.38g/lbs) body weight (0.38g/lbs)

Athletes who train everyday will need Athletes who train everyday will need more proteinmore protein

Elite runners require 1.67 times this level Elite runners require 1.67 times this level because blood cells are crusahed from the because blood cells are crusahed from the pounding of foot against ground and need to be pounding of foot against ground and need to be raplacedraplaced

Bodybuilders need 1.12 timesBodybuilders need 1.12 times

How much protein is How much protein is enough?enough?

Most athletes who eat a balanced diet should Most athletes who eat a balanced diet should have little difficulty getting enough proteinhave little difficulty getting enough protein

A 3 ounce portion of roasted chicken meat contains 26 A 3 ounce portion of roasted chicken meat contains 26 grams of proteingrams of protein

A half-cup of low fat cottage cheese contains 14 gramsA half-cup of low fat cottage cheese contains 14 grams Beans average about 15 grams per cupBeans average about 15 grams per cup Pasta contains 5 grams per cupPasta contains 5 grams per cup Bagels pack 5 to 10 grams each (depending on size and Bagels pack 5 to 10 grams each (depending on size and

variety)variety)

Do ergogenic aids work?Do ergogenic aids work?Are they safe?Are they safe?

Any food, substance, chemical, or Any food, substance, chemical, or training method that helps the body work training method that helps the body work harder, perform better, and recover fasterharder, perform better, and recover faster

Only a few are safe and usefulOnly a few are safe and useful Many are unproven, harmful, banned Many are unproven, harmful, banned

and/or life-threateningand/or life-threatening

CreatineCreatine Natural compound created from 3 amino acidsNatural compound created from 3 amino acids

Found in red meats, poultry, and fishFound in red meats, poultry, and fish Produced in the body by the lever and kidneysProduced in the body by the lever and kidneys

Involved in producing energy for explosive, powerful Involved in producing energy for explosive, powerful movementsmovements

Only marginally improves performance in high intensity Only marginally improves performance in high intensity activitiesactivities

Increases muscle mass (water retention)Increases muscle mass (water retention) No affect on aerobic endurance; however, it will increase powerNo affect on aerobic endurance; however, it will increase power

Side effectsSide effects Low doses – diarrheaLow doses – diarrhea High doses – stomach cramps, nausea, weakness and dizzinessHigh doses – stomach cramps, nausea, weakness and dizziness Long term – kidney damageLong term – kidney damage

EphedraEphedra

Stimulates Stimulates cardiovascular and cardiovascular and central nervous systemcentral nervous system

Found in weight-loss, fat-Found in weight-loss, fat-burner, energy-boosting, burner, energy-boosting, and bodybuilding and bodybuilding productsproducts

Banned by Health Banned by Health CanadaCanada

RisksRisks Elevated blood pressureElevated blood pressure Abnormal cardiac rhythmsAbnormal cardiac rhythms Heart palpitationsHeart palpitations Heart attacksHeart attacks PsychosisPsychosis SeizureSeizure StrokeStroke deathdeath

SteroidsSteroids

Drugs or compounds Drugs or compounds analogous to analogous to testosteronetestosterone

Treatment for Treatment for anemia, burns, anemia, burns, endocrine problems, endocrine problems, and some cancersand some cancers

Increases muscle Increases muscle mass and training mass and training during and intensityduring and intensity

Taken orally or Taken orally or injectedinjected

Stacking – combining Stacking – combining types (increases types (increases effectiveness while effectiveness while lowering the negative lowering the negative effects)effects)

Banned by all sports Banned by all sports bodiesbodies

Steroids: Steroids: Harmful effectsHarmful effects

MalesMales BaldnessBaldness Develop breastsDevelop breasts Shrink testiclesShrink testicles Reduce sperm countReduce sperm count infertilityinfertility

FemalesFemales Deepened voiceDeepened voice Growth of facial hairGrowth of facial hair Changes in or Changes in or

cessation of cessation of menstrual cyclemenstrual cycle

Steroids: Steroids: Harmful effectsHarmful effects

All usersAll users Paranoid jealousyParanoid jealousy Extreme irritabilityExtreme irritability DelusionsDelusions Feelings of invincibilityFeelings of invincibility Severe facial and body acneSevere facial and body acne Liver tumoursLiver tumours JaundiceJaundice Fluid retentionFluid retention High blood pressureHigh blood pressure

CaffeineCaffeine

Central nervous system stimulantCentral nervous system stimulant Increase alertnessIncrease alertness Delays physical fatigueDelays physical fatigue Increases fat burning during endurance Increases fat burning during endurance

exerciseexercise

Diuretic Diuretic Dehydration Dehydration

Is vegetarianism a healthy Is vegetarianism a healthy alternative?alternative?

Yes, if rules are followedYes, if rules are followed Combination of complementary proteinsCombination of complementary proteins Maintaining adequate intakes of vitamin B12, calcium, iron, and Maintaining adequate intakes of vitamin B12, calcium, iron, and

zinczinc

Vegetarian typesVegetarian types Vegans – plant foods onlyVegans – plant foods only Lacto-vegetarians – include dairyLacto-vegetarians – include dairy Lacto-ovo-vegetarians – also include eggsLacto-ovo-vegetarians – also include eggs Semi – also include some poultry, fish or seafoodSemi – also include some poultry, fish or seafood

How bad is fast food, really?How bad is fast food, really?

Restaurants vary in nutritional valueRestaurants vary in nutritional value High saturated fats and salt contentHigh saturated fats and salt content Nutritional information is providedNutritional information is provided Fast food consumption as a primary source Fast food consumption as a primary source

is still unwiseis still unwise

How do nutrition needs How do nutrition needs change as we age?change as we age?

Physiological factors:Physiological factors: Drop in activityDrop in activity Lower metabolic rateLower metabolic rate Decreased appetiteDecreased appetite Changes in teeth, salivary Changes in teeth, salivary

glands, taste buds, and oral glands, taste buds, and oral musclesmuscles

Diseases and disordersDiseases and disorders Dental problemsDental problems Swallowing disordersSwallowing disorders Mood disordersMood disorders Gastrointestinal disordersGastrointestinal disorders Chronic infectionsChronic infections

Psychological factors:Psychological factors: Social isolationSocial isolation PovertyPoverty Transportation limitationsTransportation limitations

The need calories The need calories declines, but the need for declines, but the need for vitamins and minerals vitamins and minerals remainsremains