Transcript Nutrition for Performance

The saying, “you are what you eat” might be tailored to
an athlete as, “you compete how you eat!” Research
shows that what an athlete eats and drinks has an
effect on exercise performance. So whether you’re
playing amateur soccer or running a marathon, your
performance depends not only on your training
methods, but also on eating the right foods.
What is Nutrition?
 In groups or with the person next to you see if you can
come up with a definition for “Nutrition”….
 Nutrition: The science or study of how the body uses
and assimilates food in order to grow, repair and
replace tissues.
What is a Nutrient?
 Components of food that are essential for proper
human growth and function. There are six important
classes of nutrients….can you name them?
 Carbohydrates, Fats, Proteins, Minerals, Vitamins, and
Water
Nutrients cont…
 Which classes of nutrients are energy yielding?
 CHO
 Fats
 Protein
Food Categories
 What are Macronutrients?
-Nutrients that are required in large amounts (CHO,
Fats, Protein)
 What are Micronutrients?
-Nutrients that are needed in small amounts.
(vitamins and minerals)
Protein, Carbs and Fats
 10-15% diet protein
 50-60% diet carbohydrates
 20-30% diet fats
 4 calories in 1 gram of protein and carbohydrate
 9 calories in 1 gram of fat
Protein
 Average person needs 0.7g-0.8g/Kg protein
 Athletes need more = 1.2g/Kg-1.7g/Kg
 2 types of protein:
complete and incomplete
Protein
 Athletes require more protein than non-athletes
 Should be tailored to training
 As high as 18% from protein
 Strength athletes 1.7 per kg
 Endurance 1.2 to 1.4 g per kg
 Average diet provides 1.4 gm/kg/day
 Adequate calorie intake is just as important as adequate
protein intake for building muscles
 Too much protein intake can be bad
-is stored as fat
-lead to dehydration and kidney problems
Carbohydrates (plants)
 Two types: Simple and Complex
 Body prefers Complex as they do not stress the system
as much as simple CHO’s
Glycemic Index
 Glycemic index : The reference value of the glycemic-
index chart is Glucose (GI = 100)
 High GI foods are generally worse and have a glycemic
index number of 70 or more. Low GI foods have a
glycemic index of less than 55 ( these are generally
better). Medium GI foods are in between.
Why Complex Carbohydrates?
 Compared to ingesting simple carbohydrates,
ingesting complex carbohydrates:
-improves glycogen stores
-Promotes faster stomach emptying
-Leads to lower blood sugar and insulin levels and thus
places less stress on the pancreas.
Glycemic Index
 Glycemic Index of Grains: Buckwheat 54
Bulgur 48
Basmati Rice 58
Brown Rice 55
Long grain White Rice 56
Short grain White Rice 72
Uncle Ben's Converted 44
Noodles (instant) 46
Taco Shells 68
 Glycemic Index of Fruit:
Apple 38
Banana 55
Cantaloupe 65
Cherries 22
Grapefruit 25
Grapes 46
Kiwi 52
Glycemic Index cont…


Continuation of Fruit:
Mango 5
Orange 44
Pear 38
Pineapple 66
Plum 39
Watermelon 76
Glycemic Index of Vegetables: Beets 69
Broccoli 10
Cabbage 10
Carrots 49
Corn 55
Green Peas 48
Lettuce 10
Mushrooms 10
Onions 10
Parsnips 97
Potato (baked) 93
Potato (mashed, instant) 86
Potato (new) 62
Potato (french fries) 75
Red Peppers 10
Pumpkin 75
Sweet Potato 54
FATS: GOOD VS. BAD
 Saturated come from animal products,
 Monounsaturated and Polyunsaturated come from
plant sources,
 25-30% of diet should be fat, which helps in energy
supply, proper brain and nerve function as well as
insulation and protection
Fats
 Major source of energy
 25 to 30% of total calories should come from fat
 Cholesterol intake should be less than 300 mg/day.
Liver produces this when you consume a lot of fats
and or are stressed 9 injury, sick or other)
 HDL vs. LDL , good vs. bad
 Average Canadian diet provides 37% of total
calories from fat…this is too high!
The Micronutrients: Vitamins and
Minerals
 Vitamins and Minerals don’t give the body energy;
 Vitamins that are water soluble are needed everyday
(C’s and B’s); fat-soluble (A,D, E, K) are needed but be
weary
 Calcium, sodium, potassium, Iron and Zinc
VITAMIN
DEFICIENCY
 RICKETS (NO VIT D)
VITAMIN C DEFICIENCY
Scurvy is a nutritional
disease caused by
deficiency of vitamin C.
Common symptoms
include pinpoint bleeding
around hair follicles, along
the gums, and under the
nails.
Vitamins and Minerals
 Question sheet
The Fast Food Activity
 We are a varsity Dodgeball team which has qualified
for the AAAA provincial championship!
 While on the road we have to eat 4 meals but we can
only eat from the following places (we all eat at the Keg
for dinner after winning the tournament and the
school foots the bill!):
 Eg Subway, Tim Hortons, McDonalds, Pizza Hut,
The Keg
Energy Equation
 Energy storage = Energy intake +
Energy output
 Def of a calorie?
 Energy
Amount of heat needed to raise the temp of 1 gram
of pure water by 1oC. We use this term to identify
the amount of energy in food.
 1 Calorie=kcal or 1000 calories
 1 calorie = 4.184 joules (SI unit)
 A measure of metabolising food through body
Harris Benedict Equation
 Used to determine an individuals Resting Metabolic
rate. We use Height in cm, Weight in Kg, and age in
years
 Males:
66.5 +(5 x H) + (13.7 x W) – (6.8 x A)
Females:
665 + (1.9 x H) + (9.5 x W) – (4.7 x A)
Daily Caloric Need
 Consists of your RMR+ Calories for activity+
thermalitic effect of food
 Too little = too skinny
 Too much = too fat
D.C.N. cont…
 Sedentary individuals multiply R.M.R. by 1.4
 Moderately active …by…1.6
 Highly Active individuals multiply R.M.R by 1.8
Cont…
 Athletic groups such as football players and strength
athletes appear to obtain adequate nutrition, while
inadequate intakes have been reported in other
athletic groups, including dancers, basketball players,
gymnast, runners, skiers, swimmers, triathletes and
wrestlers
Cont…
 MALNUTRTION, represents unbalanced nutrition
and may exist as either under or over nutrition
(basically the ind. is not receiving adequate intake or
receiving too much)
Determinants of the Athlete’s Energy
Requirements
 During intense exercise
 Carbohydrate stored in muscles and liver (glycogen) is
predominant fuel source
 During prolonged exercise
 Fat stores are predominant fuel source
 Fitness level of the athlete
 Well trained endurance athletes burn fat more
efficiently, sparing limited glycogen stores
BMI Formula
 The metric bmi formula accepts weight measurements
in kilograms & height measurements in either cm's or
metres.
1 metre = 100cms
metres² = metres * metres
 Table: Metric BMI Formula BMI =
weight in kilograms or Kg/M2
height in meters²
Dieting for Performance
 Recommended diet for athletes: 55-60% carbs; 15%
protein; 25-30% fat
 Endurance athletes recommended to carb load
Carbohydrate loading
 Everyone needs 50-100g of carbs a day to spare catabolism
of protein
 Athletes use loading to super compensate the glycogen
(sugar in blood and liver) in an attempt to delay the onset
of fatigue; it is usually used for 3-7 days
 Deplete, carb deprive (high fat-protein diet), and carb load;
you are also training during this time which further
depletes