DO YOU KNOW????DO YOU KNOW????
The six classes of nutrientsThe six classes of nutrients The definition of metabolismThe definition of metabolism Which nutrients provide fuel for energyWhich nutrients provide fuel for energy Two categories of fatTwo categories of fat
What does food do?What does food do?
Satisfies Satisfies 33 basic needs: basic needs: Supplies energySupplies energy Supports new tissue growth and repairSupports new tissue growth and repair Helps regulate metabolismHelps regulate metabolism
All of these needs require NUTRIENTS!!!All of these needs require NUTRIENTS!!!
Guidelines for a healthy Guidelines for a healthy dietdiet
Eat a variety of Eat a variety of foods from each foods from each food groupfood group
Eat in Eat in moderationmoderation
Can you name the 6 Can you name the 6 classes of NUTRIENTS?classes of NUTRIENTS?
CHO (carbohydrate)CHO (carbohydrate) ProteinProtein FatFat VitaminsVitamins MineralsMinerals WaterWater
CHOCHO
DefinedDefined: basic source on energy, : basic source on energy, critical for central nervous system, and critical for central nervous system, and optimal performanceoptimal performance
During digestion:During digestion: Glucose (principle energy source) Glucose (principle energy source) Stored in liver as glycogen Stored in liver as glycogen Excess glucose not converted to glycogen is Excess glucose not converted to glycogen is
stored as fatstored as fat
Simple SugarsSimple Sugars Monosaccharides = single (simple) sugarsMonosaccharides = single (simple) sugars Fruits, table sugarFruits, table sugar 3 types3 types
Glucose- most commonGlucose- most common FructoseFructose Galactose Galactose
Complex CHOComplex CHO Polysaccharides- single sugars linking togetherPolysaccharides- single sugars linking together Starches- breads, cereals, rice, pasta, grains, Starches- breads, cereals, rice, pasta, grains,
vegetablesvegetables Refined vs Whole GrainsRefined vs Whole Grains
Refined-germ and bran layers are stripped awayRefined-germ and bran layers are stripped away Germ-nutrient rich part of grainGerm-nutrient rich part of grain Bran- contains most of the fiber and B vitaminsBran- contains most of the fiber and B vitamins
Whole-all 3 parts of the plant are usedWhole-all 3 parts of the plant are used
Athletes and CHO’sAthletes and CHO’s
Athletes should consume 800 mg of CHO Athletes should consume 800 mg of CHO daily 3 days prior to high activitydaily 3 days prior to high activity According to American Dietetic Association According to American Dietetic Association
(ADA)(ADA)
Consume 8 oz of 5 % CHO every 15 min Consume 8 oz of 5 % CHO every 15 min during activityduring activity
ProteinProtein
ProteinProtein: major : major component of all component of all body tissue required body tissue required for tissue repair and for tissue repair and growthgrowth
Not a significant Not a significant energy sourceenergy source
Made up of amino Made up of amino acidsacids 20 amino acids20 amino acids 9 essential9 essential EX: meat, fish, EX: meat, fish,
poultry. (complete poultry. (complete proteins)proteins)
Athletes and ProteinAthletes and Protein
Takes longer to digest Takes longer to digest
ALWAYS consider fat to nutrient ratioALWAYS consider fat to nutrient ratio
FatFat
FatFat: lipid, source of : lipid, source of energy, vital to energy, vital to growthgrowth
FUNCTIONSFUNCTIONS 1 gram = 9 calories1 gram = 9 calories Necessary for Necessary for
healthy hair, growth healthy hair, growth and skinand skin
Absorption and Absorption and transportation of fat transportation of fat soluble vitaminssoluble vitamins
Categories of FATCategories of FAT
SaturatedSaturated Solid at room temp.Solid at room temp. Derived from animal Derived from animal
sourcessources Ex: butter, lardEx: butter, lard
UnsaturatedUnsaturated Liquid at room tempLiquid at room temp Plant sourcesPlant sources
Ex: Corn/canola oilEx: Corn/canola oil
Fats and CholesterolFats and Cholesterol
CholesterolCholesterol: : white waxy white waxy substance found in substance found in the bloodthe blood
Good function:Good function: Some is needed to Some is needed to
form cell membranes form cell membranes and sheaths for and sheaths for nerves. nerves.
BAD FunctionsBAD Functions Builds up and Builds up and
deposits on artery deposits on artery wallswalls
Restricts blood flowRestricts blood flow Major risk factor of Major risk factor of
heart diseaseheart disease
Good and Evil CholesterolGood and Evil Cholesterol
High Density High Density lipoproteins (HDL)lipoproteins (HDL) ““good”good” Contained in Contained in
monounsaturated fats monounsaturated fats (unsaturated)(unsaturated)
scrape som of scrape som of cholesterol from blood cholesterol from blood streamstream
Low Density Low Density lipoproteins (LDL)lipoproteins (LDL) ““bad”bad” May lower amount of May lower amount of
HDL in blood streamHDL in blood stream
Athletes and FatAthletes and Fat
Mostly stored subcutaneous layersMostly stored subcutaneous layers Body “hoards” or saves it under skinBody “hoards” or saves it under skin
Once body realizes the restriction it will start Once body realizes the restriction it will start taking lean tissue for nourishmenttaking lean tissue for nourishment
Fat should contribute no more then 30% of Fat should contribute no more then 30% of total energy total energy
FiberFiber
Dietary FiberDietary Fiber: : plant foods that cannot plant foods that cannot be digestedbe digested
Soluble fiberSoluble fiber Fruit, vegetables, bran, Fruit, vegetables, bran,
beansbeans Helps reduce cholesterol Helps reduce cholesterol
levellevel
Insoluble fiberInsoluble fiber Wheat bran, whole grains, Wheat bran, whole grains,
nuts/seedsnuts/seeds
Women = 25 g/dayWomen = 25 g/day Men = 17 g/dayMen = 17 g/day
Athletes and FiberAthletes and Fiber
Not part of pre game mealNot part of pre game meal 6 hours before6 hours before
VitaminsVitamins
VitaminsVitamins: organic : organic substancesubstance
13 essential 13 essential No energyNo energy Fat Soluble:Fat Soluble:
ADEKADEK
Water Soluble:Water Soluble: C and BC and B
Vitamins Vitamins AA
Function-helps skin, and Function-helps skin, and promotes resistance to promotes resistance to infectious diseaseinfectious disease
Deficiency-frequent Deficiency-frequent infections, night blindness, infections, night blindness, dry skindry skin
DD Function- strong bones and Function- strong bones and
teethteeth Deficiency-inadequate Deficiency-inadequate
mineralization of bonesmineralization of bones
EE Function-prevents Function-prevents
oxidation of oxidation of unsaturated fatty acidsunsaturated fatty acids
Deficiency-lethargy, Deficiency-lethargy, anemia, loss of anemia, loss of balance and balance and concentrationconcentration
KK Function-regulation of Function-regulation of
blood clotsblood clots Deficiency-frequent Deficiency-frequent
nosebleeds, bruisesnosebleeds, bruises
B VitaminsB Vitamins B1 (thiamine)B1 (thiamine)
Function-energy release from CHOFunction-energy release from CHO Deficiency-confusion, weakness, Deficiency-confusion, weakness,
tachycardiatachycardia
B2 (riboflavin)B2 (riboflavin) Function-metabolism of CHO, Function-metabolism of CHO,
protein, fatprotein, fat Deficiency-anemia, mouth lesions, Deficiency-anemia, mouth lesions,
dermatitisdermatitis
B3 (Niacin)B3 (Niacin) Function-glycolysis, & fat synthesisFunction-glycolysis, & fat synthesis Deficiency- irritability, depression, Deficiency- irritability, depression,
anxietyanxiety
B6 B6 Function- Function-
metablolismmetablolism Deficiency-anemia, Deficiency-anemia,
nausea, nausea, convulsionsconvulsions
B12B12 Function-develop Function-develop
RBC, maintain RBC, maintain nervous systemnervous system
Deficiency-anemia, Deficiency-anemia, fatigue, memory fatigue, memory lossloss
Athletes and VitaminsAthletes and Vitamins
Not necessary to Not necessary to take additional take additional supplements if eating supplements if eating a well balanced dieta well balanced diet
MineralsMinerals
Minerals: inorganic, Minerals: inorganic, essential for body essential for body functionfunction
Major:Major: 100 mg/day100 mg/day Calcium, phosphorusCalcium, phosphorus
Build teeth and bonesBuild teeth and bones Magnesium, sodium, Magnesium, sodium,
chloridechloride Minor:Minor:
IronIron Formation of hemoglobinFormation of hemoglobin
Zinc, selenium, copperZinc, selenium, copper IodineIodine
Regulates hormonesRegulates hormones
Athletes and MineralsAthletes and Minerals
Calcium intake 800-1200 mg/dayCalcium intake 800-1200 mg/day
Iron depletion = reduced hemoglobin Iron depletion = reduced hemoglobin levels, tiredness.levels, tiredness.
WaterWater
Water: principle Water: principle chemical of the chemical of the human bodyhuman body
At rest need 2 quarts At rest need 2 quarts of fluid each dayof fluid each day
Controls Controls temperature. Energy temperature. Energy production, production, elimination of elimination of metabolic wastemetabolic waste
60 % of body60 % of body
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