Transcript Personal Fitness 10 - Salisbury Composite High School

PERSONAL FITNESS 20
Nutrition for Recreation & Sports Activities
REC 2010
Calorie
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A Calorie is the Energy Value that food has
 All
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
food we eat has a caloric value
Water does not have a caloric value
Vitamins and Minerals have minimal or no caloric value
Artificial Sweeteners have minimal or no caloric value
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Our body uses the Energy from food to function
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Artificial sweeteners are poisonous to our body so create problems
We need to take in calories to function. It is inevitable.
How many calories we take in shapes our bodies
If you burn more than you consume you lose weight
 If you burn less than you consume you will gain weight
 If you burn as much as you consume you will stay the same

Glycemic Index vs Glycemic Load

Glycemic Index
 Refers
to how fast our body converts food into energy
 High
Glycemic foods are converted into energy fast
 The faster foods are converted to energy the easier it is to
gain weight
 Sometimes it is advantageous to have energy available fast
[like before & after games and workouts]

Glycemic Load
 Refers
to how much energy is available fast
 Foods
with high glycemic loads have a lot of energy fast
 Some foods have a high glycemic index but a low load
Macronutrients
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Carbohydrates
 Sugars
 Processed
Starch
 Whole Starch/Fibre
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Protein
 Animal
 Plant
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Fat
 Saturated
 Unsaturated
Carbohydrates
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The body’s preferred energy source (4
kcal/gram); made up of chains of sugar (simple
and complex)
Monosaccharides (a single glucose molecule)
 Disaccharides (two glucose molecules)
 Polysaccharides (three or more glucose molecules)
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“The more glucose molecules in the Carb the more
complex, the longer it takes to digest or process. This
is good because energy is put into the body more
gradually and can be used more efficiently”
Carbohydrates [CHO] “SUGARS”
All Sugar (Monosaccharides)
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4 calories/gram
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A cup (8 oz) of pop has 25 grams of sugar
A cup of fruit juice has 25 grams of sugar
An apple or banana has about 25 grams of sugar
Digested in 15-20 minutes]
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Available for energy use in 15-20 minutes
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Need to have a place for energy to go
Have a High Glycemic Index
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Fast available energy
Not all have a High Glycemic Load
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Fruit & veggies take more time to digest (consume) & have a
lower glycemic load (contain fiber & need to be chewed)
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Fruits and Veggies contain Phytochemicals & Antioxidents
Juices & sugar drinks have a high glycemic load
Carbohydrates “PROCESSED STARCH”
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Processed Starch (Disaccharide)
 Processing
from humans have made this starch less
complex
 Reduces polysaccharide to disaccharide
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4 Calories/gram
2
slices of white bread
 ½ a white bagel
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Digested in 30-60 minutes
 High
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Glycemic Index and Load –processed quickly-
The more processing the less time it takes to digest
 Any
fibre slows digestion
Carbohydrates “WHOLE STARCHES”

Whole Starch (Polysaccharide)
 Minimal
handling by humans creates the most complex
carbohydrate
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4 calories/gram
Digested in 1-2 hours
 Fibre
slows digestion down and helps food pass through
us better
 Fibre in our diets is a requirement for good health
 Moderate glycemic index and load
 Contain Phytochemicals and Antioxidents
Protein “The Body’s Building Material”
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Has many functions, including the following:
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Formation of the brain, nervous system, blood, muscles, skin, and
hair
Transport mechanism for iron, vitamins, minerals, fats, and O2
Key to acid–base fluid balance
Not the preferred energy source, but can be
broken down in states of deprivation
(producing 4 kcal/gram)
Made up of amino acids joined together through
peptide bonds
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8–10 essential amino acids must be
consumed in the diet
Plant vs Animal Protein
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Both have 4 calories/gram
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Both take 2 hours to digest (moderate processing time)
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Moderate Glycemic Load
Protein powder has a higher Glycemic Load because of it is in powder form
(easier to digest)
Animal Protein has the complete amount of amino acids
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1 boneless skinless chicken breast has 20 grams
*500 ml milk to go 16 gr
¼ pound burger has 20 grams *Steak the size of a deck of cards 20 grams
Scoop of protein powder 16-20 grams
1 cup soybeans 28 gr *1 cup black beans 15 gr
*1 cup chickpeas 14 gr
Animal protein can be higher in Saturated Fat
Plant Proteins need to be combined to get the complete
amount of Amino Acids
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Vegans have to combine different plant proteins to get the complete amount
Soy is the closest plant protein to being complete
Fats
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Saturated Fats
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Quite often connected to Animal Proteins
We need to take in some Saturated fat as it has Vitamins
connected to them
Most complex fat molecule
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Monounsaturated Fats
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Made up of Omega 9 fatty acid
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Omega 9 is vital to good health
Polyunsaturated Fats
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Made up of Either Omega 3 or Omega 6 Fatty acid
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This makes it the hardest to digest & most difficult to process
Omega 3 & 6 are vital to good health
Trans Fat
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Man made fat that is dangerous to the body
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Clogs arteries and cannot be removed by the body
Saturated Fats
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9 Calories/Gram
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4+ hours to digest
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Highest density of calories found any food we can consume
Lowest Glycemic Index and Load
Saturated Fat does not mix with our Water Based Bodies
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The body needs to do a lot to process saturated fat
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We need some Saturated Fat for good health
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A good carrier of certain Vitamins
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As a result the body wants to store this type of fat for future use
It is hard to access these fat store for energy use later
Vitamins A, D, E, & K are carried in saturated fat and are essential
for good health
We can take in up to 15% of our total daily calories in
Saturated Fat
Monounsaturated Fat
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9 calories/gram
4 hours to digest or process
 Low
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to moderate Glycmic index and Load
Contains Omega 9 Fatty Acids
 Omega
9 Fatty Acids help keep our blood healthy by
removing bad fatty deposits from our blood
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Found in Various Oils
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Olive Oil
Canola Oil
Polyunsaturated Fats
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9 calories/gram
4 hours to digest or process
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Low to moderate Glycemic Index and Load
Some Polyunsaturated Fats contain Omega 3 Fatty Acids
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Omega 3 fatty acids are in short supply in most diets
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Vital to good health as it reduces inflammation in our body
Salmon and other cold water fish
Flax Seed Oil and Flax Seed
Other Polyunsaturated Fats contain Omega 6 Fatty Acids
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Omega 6 Fatty Acids are in abundant supply in most diets
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Important for good health as it creates inflammation
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Creating inflammation is not as important as reducing inflammatio
Found in many Vegetable Oils and Seed Oils common in North American
Diets
Most Diets contain TOO much Omega 6 Fatty Acids
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We need to find ways of increasing our Omega 3 fatty Acids
Micronutrients “Vitamins”
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Vitamins are organic, non-caloric micronutrients
essential for normal physiological function.
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Must be consumed as part of food intake, except for vitamin K,
biotin, and vitamin D
13 essential vitamins
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Water-soluble: thiamin, riboflavin, niacin, pantothenic acid, folate, vitamin B6,
vitamin B12, biotin, and vitamin C
Fat-soluble: vitamins A, D, E, and K
Choline is a “quasi-vitamin” that plays a critical role in
neurotransmitter and platelet function and may help prevent
Alzheimer’s disease.
The table presented on the next two slides lists the intake
recommendations, common food sources, and functions of vitamins.
Micronutrient Requirements Vitamins
Micronutrient Requirements Vitamins
Micronutrients “Minerals”
Minerals are critical for human life.
 Minerals can have low, medium, or high
bioavailability.
 Mineral-to-mineral interactions
 Categorized into macrominerals (bulk elements)
and microminerals (trace elements)
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The table presented on the next two slides lists the intake
recommendations, common food sources, and functions of
minerals.
Micronutrient Requiements Minerals
Micronutrient Requirements Minerals
Metabolic Rate vs Physical Activity Level
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High Activity Levels raise our Metabolic Rate
 Higher
metabolic rates result in more efficient
processing of food
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More food goes through us rather than stick to us
Higher Activity means:
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Our body needs more energy
Higher energy requirements which raise Metabolism
Less storage of excess energy as fat
More burning of fat stores on our body
Metabolic Rate vs Muscle Mass
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Building muscle raises our Metabolic Rate
 Higher
metabolic rates result in more efficient
processing of food
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Bigger Muscles mean:
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More food goes through us rather than stick to us
More ability to store glycogen for high energy
situations
Higher rates of energy consumption
Less storage of excess energy as fat
Higher metabolism means:
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Greater fat burning capabilities
3 Muscle Fiber Types
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Slow Twitch Type I Oxidative
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Fast Twitch Type IIa Fast Oxidative Glycolytic
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Uses oxygen
Low energy output
High endurance ability
Uses oxygen & energy from food we eat
Medium high energy output
Medium endurance ability
Fast Twitch Type IIx Fast Glycolytic
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Does not use oxygen (anaerobic) but uses energy from food
Highest energy output with lowest endurance
Slow Twitch Type I Oxidative Fibers
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Produces energy from Pyruvic Acid from the
Oxidative Glycolytic System (Type IIa Fibers)
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Uses Krebs cycle to create endless energy
Uses oxygen to create endless energy
Produces energy from Lactic Acid from the
Anaerobic Glycolytic System Type IIx Fibers)
 Metabolizes
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fat to convert lactic acid into energy
Rebuilds Creatine Phosphate bonds in the
Phosphagen System (Anaerobic Glycolytic Type IIx
Fibers)
 Metabolizes
fat to create energy to rebuild CP bonds
Cardiovascular System Delivers
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The cardiovascular System (Heart and blood system) is
vitally important in all energy systems
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Strong cardio work improves the delivery and removal
ability of the body
Oxygen & Glycogen is delivered
Lactic acid & Carbon Dioxide is removed
The cardiovascular System is directly involved in the
aerobic system which utilizes Slow Twitch Type I muscle
fibers
The Cardiovascular System is indirectly involved in the
Glycolytic Oxidative (Type II a Fibers) & the Glycolytic
Anaerobic (Type II x Fibers) by rebuilding them
Fast Twitch Type IIa Oxidative Glycolytic
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Produces energy from food we eat
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Produces energy using Type IIa Fast Twitch Fibers
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Produces energy used for medium high intensity
Produces energy for 20 or more minutes of high level work
Produces byproduct Pyruvic Acid
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Uses glycogen stores in our muscles to create medium amounts of
energy
Pyruvic acid can be used with the Krebs Cycle to produce endless
energy using aerobic slow twitch fibers
Lactic acid is produced if there is not enough oxygen
available
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If there is not enough oxygen available Lactic Acid is produced
Lactic acid is broken down by metabolizing fat in the aerobic system
Fast Twitch Type IIx Anaerobic Glycolytic
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Produces energy from food we eat
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Produces energy using Type IIx Fast Twitch Fibers
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Produces energy used for the highest intensity
Produces energy for 2 or less minutes of high level work
Uses Creatin Phosphate to rebuild ATP
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Uses glycogen stores in our muscles to create low amounts of
energy
Does not use oxygen therefore has limited capicity
Creatin Phosphate is located in the muscle
It is the limiting factor in energy production as it rebuilds the
ATP in the muscle
Creatin Phosphate is rebuilt using energy from the
Aerobic System
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Fat is metabolized to rebuild the CP bonds in the muscle
SUPPLYING THE BODY WITH ENERGY
FUEL USE DURING EXERCISE:
CARBS
Protein and Muscle Development
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Muscle is constantly being broken down & rebuilt
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The muscle proteins are Actin and Myosin
Actin and Myosin are rebuilt using protein we eat
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Working out/playing sports breaks down muscle
protein
Protein we eat is broken down into amino acids and
then rebuilt into the muscle proteins actin & myosin
Getting the complete amount of Essential Amino
Acids in protein we eat is vitally important in
building Muscle
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Animal proteins contain the complete Amino Acids
Energy availability Short Duration Events
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We use glycogen stores that are created from food
we eat to supply energy for short duration events
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If we load up our Glycogen Stores we have enough
energy for medium high intensity activities for up to two
hours
Energy availability Long Duration Events
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We use glycogen stores that are created from food
we eat to supply energy for first 2 hours of an
events
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If we go beyond 2 hours we need to supplement
glycogen supplies with food we eat during the event
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If we eat High Glycemic (easily digested and processed for
energy) foods our body can use this immediately for energy
in our long duration event
Examples include Power Gels, Gatorade, etc
Metabolism of Various Meal Sizes
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Meal sizes <300 calories
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Meal sizes between 300-500 calories
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We can usually metabolize the entire amount of calories
without having excess calories that are not either stored as
Glycogen in the muscles or used as immediate energy
Typically snacks
We can mostly metabolize the entire amount of calories.
Very little excess calories that are not efficiently used.
Typically pre game/workout meals or lunch
Meal sizes between 500-800 calories
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We can usually not metabolize the entire amount of calories.
Excess calories will be stored as fat in our bodies
These are typically the amounts we eat for supper &
breakfast
Eating Patterns through out the day
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Eat many smaller meals through out the day
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It is better to eat many smaller portions through out the day
Eat a good breakfast
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300-500 calories
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Eat a good lunch
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300-500 calories
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Include high quality proteins
Include whole starches
Eat a good supper
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500-800 calories
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Include high quality proteins
Include whole starches
Include high quality proteins
Include whole starches
Eat Smaller meals in between main meals (snacks)
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<300 calories
Fruits, veggies, granola bars, etc
How many calories in a Fast Food Meal
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Typically most fast food meals contain over 1000
calories
Typically half of fast food meals are fairly low
glycemic
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High Fat
Typically the other half is fairly high glycemic
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High Sugar
The Golden Window of Eating
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Available for up to 2 hours after a hard work out or
game
Our bodies suck up High Glycemic carbs like a
sponge
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Glycogen stores are replenished during this time
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Our bodies readily breakdown High Quality
Proteins
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This is where we fuel up for our next hard work out
Protein eaten is easily used to rebuilt muscle protein
broken down during our workout
Avoid High Fat as these High Glycemic foods slow
down absorption of carbs and protein
Reading Nutrition Labels