Transcript Nutrition for Wellness - Salem State University

Nutrition For Wellness
Presented by: Professor Steven P. Dion: Salem State College
Sport, Fitness and Leisure Studies Department
[email protected] - www.salemstate.edu/~sdion
Nutrition--Defined

Nutrition is the study of food and its
relationship to health and disease

Current primary problem in nutrition in
industrialized countries is overeating
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 What
is a calorie?
Unit of measure used to quantify food energy or
energy expenditure
Amount of energy needed to raise the
temperature of 1 g water 1 degree C
“calorie” and “kcal” used interchangeably
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Basic Nutrition
Macronutrients
40-60% carbohydrate (CHO)
20-30 fat
12% protein
 “Fuel nutrients”
 CHO and fat are primary nutrients
 protein used primarily as “building
blocks”

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Basic Nutrition

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Carbohydrate
 key energy source
 breads, cereals, fruits, vegetables
2 major classes
 Simple carbohydrates: 1 or 2 simple sugars
(e.g., glucose, fructose, galactose, lactose,
sucrose & maltose)
 Complex carbohydrates: long chains of
sugars (e.g., starches, fiber)
 Glycogen – bodies stored sugar (muscle, liver
& blood)
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Basic Nutrition

To increase dietary fiber:
 eat a variety of foods
 eat > 5 fruits and vegetables/day and 3-6
whole-grain breads, cereals, and
legumes/day
 eat less processed food
 eat the skins of fruits and vegetables
 get fiber from food rather than pills and
powders
 drink plenty of liquids
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Basic Nutrition

Fat/Lipids
 efficient storage form of energy
 excess energy stored as adipose
 protects internal organs, insulation
 helps absorb vits A, D, E, K
 Simple fats
 Transfatty acid – oils turned into solid form
 Omega 3 and 6 fatty acids (essential fats)
 Compound fats: lipoproteins (LDL, VLDL & HDL)
 Derived fats: cholesterol
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Basic Nutrition

Protein
 our need is greatest during periods of
growth
 amino acids (building blocks of the
body)
 essential 8/9 (must be consumed in
diet)
 nonessential (11/12) (made by the
body)
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 complete proteins
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Basic Nutrition

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Micronutrients
 as important as macronutrients
 required for sustaining life
 DON’T supply any energy / calorie free
Vitamins
 water soluble
 vitamin C and B vitamins
 fat soluble
 vitamins A, D, E, K
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Basic Nutrition

Minerals
 chemical elements (e.g., calcium,
sodium) required for normal function
 important in conducting nerve
impulses, muscle contraction,
enzyme function, etc.
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Basic Nutrition

Water
 ~60-70% of the body is water
 can lose 1-3 liters of water during
heavy exercise in the heat (1 lb during
exercise = 450 ml of water loss)
 important for temperature control,
absorption and digestion of food,
formation of blood, elimination of
wastes
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Creating Energy - ATP
The energy derived from food is not used
directly by the cells.
 It’s first transformed into Adenosine
Triphosphate (ATP).
 The breakdown of ATP provides the energy
used by all energy-requiring processes of
the body.

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ATP Resynthesis- Method 1
ATP & ATP-CP system
 The body stores small amounts of ATP and
Creatine Phosphate (CP). These stores are
used during all-out activities. The amount of
stored ATP provides energy for one or two
seconds. During brief all-out exercises, ATP
is resynthesized from CP.

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ATP Resynthesis- Method 2
Anaerobic system:
 During exercises that last from 10-180
seconds, ATP is replenished form the
breakdown of glucose through a series of
chemical reactions that do not requires
oxygen = anaerobic. In turn – lactic acid is
produced.
 The increase in lactic acid = muscle fatigue.

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ATP Resynthesis- Method 3
Aerobic system:
 The production of energy during slowsustained exercise is derived primarily
through aerobic metabolism. Glucose, fatty
acids, and oxygen are required to form ATP.
 Therefore a persons ability to utilize oxygen
is crucial for success. The higher ones
maximal oxygen uptake (VO2max) the more
ATP they can generate.

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Nutritional Standards
DRI’s: Dietary Reference Intakes
 EAR: Estimated Average Requirement
 RDA: Recommended Dietary Allowance
 AI: Adequate Intake
 UL: Upper Intake Level
 DV’s: Daily Values

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Nutrient Analysis
Why is This Important?
 What do you eat, when, why etc..
 Examining the macro and micronutrients you
consume.
 Various computer programs available to do
so.
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Achieving a Balanced Diet
Food Pyramid (new version) helps with
food selection
 Calories
 prevent over-consumption of energy
 Phytochemicals: Chemical compounds that
help prevent cancer – found in fruits and
vegetables.

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Types of Dietary Habits
Vegetarianism – varying philosophies of
why.
 Vegan, ovo, lacto, ovolacto, pesco, &
semi
 Mediterranean Diet – focuses on olive oil,
red wine, grains, legumes, vegetables and
fruits with limited meat, fish, and dairy.

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Nutrient Supplementation



Supplements: Tablets, pills, capsules, liquids or
powders that contain vitamins, minerals, amino
acids, herbs, or fiber that are taken to increase the
intake of these nutrients.
Megadoses: For most vitamins, 10 times the RDA
or more for vitamins A and D, 5 and 2 times the
RDA, respectively.
Antioxidants: Vits A, C, E, Selenium that help
prevent cell inflammation and cell aging.
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Nutrition for Athletes
Depending on how you train and compete
and what type of activity you will be
involved in, will dictate your dietary choices
and supplementations.
 Who needs what?
 Is carbohydrate loading beneficial/necessary?
 Is Creatine beneficial?
 Are Amino Acids supplements beneficial?

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The Athletes Needs?

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What type of activity/sport do you participate in?
What percentage of your work capacity will they
work at?
 Aerobic activity or Anaerobic?
 How hard can you/do you train and compete at.
 If you can train at a high enough intensity,
the competition becomes less of a physical
strain, resulting in a lower intensity activity
– meaning you are using fat as opposed to
carbs as primary fuel.
Do you have any diet restrictions/allergies?
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How Exercise Intensity Affects
Fuel Use by the Muscle
Intensity
< 30% VO2max
40-60% VO2max
equally
75% VO2max
>80% VO2max
Fuel Used
mainly fat
fat and CHO
mainly CHO
~100% CHO
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Carbohydrate Loading
Who is it best for?
 Can both aerobic and anaerobic activities
can benefit?
 Why do you do it?
 How do you do it?
 When do you do it?

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Carb Loading – Why Do It
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The regular diet should be altered during several
days of heavy activity or when a person is going to
participate in a log-distance even of more than 90
minutes.
Heavy Training over several consecutive days leas
to the depletion of glycogen faster than it can be
replaced. Signs of depletion include chronic
fatigue, lower performance and decreased
intensity.
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Carb Loading – Why/How To Do It
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On consecutive days of exhaustive training – a carb
rich diet of 70% carbs = 8 grams per kg of body
weight – should restore glycogen stores within 24
hours.
You also need to give those muscles a day of rest.
For those less than an hour a day – 60% of the diet
or 6 grams of carbs per kg.
Post exhaustive exercise – a carb and protein rich
food is beneficial. First – candy – then a tuna
sandwich. The protein increases insulin activity to
enhance muscle glucose uptake.
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Carb Loading Protocol
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3 Primary Factors to Consider When Loading
 Food preference

Digestibility of the foods

“Psychological Set” of competition

By doing this correctly – you should be
able to double / triple your glycogen stores.
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Food Preferences
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Eat what you like to eat
Eat what you know sits and digests easily
Don’t prepare meals that will add more stress to
the day (high maintenance foods)
Digestibility
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Eliminate foods high in fat and protein on race day
Fats and proteins digest slowly and remain in the
digestive tract longer than carbohydrates
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Psychological Set
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The impact of “Stress”
The bodies’ unconscious adaptation to stress
Additionally
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Your carbohydrate-rich meal should be consumed
at least 3-4 hours prior to the race (if time allows)
Your meal should contain 150 – 300 grams of
carbohydrates (3-5 grams per kg of mass) in either
solid or liquid form
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Carb Loading
5 days prior to a long distance event, do an
intensive training to empty glycogen stores.
 Over the next few days, activity is tapered
and high amounts of carbohydrates are
taken in – 70% (48% complex carbs).
 Day of/ 1 hour from race – consume 1 gram
of carbs for each kg of body weight.
 Increase to 2,3,4 grams per kg 2, 3, 4 hours
prior to race.

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Is Creatine beneficial?
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What is it?
 An organic compound found naturally in meat and
fish. 1 lb of meat yields 2 grams of creatine.
How does it work?
 Combines with phosphate and creates Creatinephosphate - then used to resynthesized ATP – for
short all out bursts of energy.
 Supplementation can increase creatine in muscles
by 20%.
When should you use it?
 Enables you to train more intensively = more
muscle mass = enhanced performance.
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Creatine
2 primary phases
 Loading and maintenance phase
 Loading = 20-25 grams per day for 5-6 days.
 Maintenance phase – 2 grams per day.
 No serious side effects – when well hydrated
 Yields 2-3 pound weight increase in 5-6
days, due to water retention = increase in
lean muscle mass development.

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Amino Acid Supplements
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What is it?
 Synthetic amino acids
How does it work?
 It’s less effective than eating natural foods with
high protein.
 1 capsule provides up to 500 milligrams of
amino acids
 3 ounces of meat or fish provides 20,00o
milligrams of amino acids. 85-99% of that is
absorbed by the body.
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Amino Acid Supplements
When should you use it?
 Just eat your meat and fish – 2-4 grams
per kg body weight.
 Too much protein can be harmful
 Dehydration, calcium leaching,
osteoporosis
 What's the best form to take it in?
 Natural foods

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Bone Health / Osteoporosis
What is it?
 The softening, deterioration, or loss of
bone mass (calcium)
 Who’s most susceptible
 Women primarily – post menopause due
to decreased estrogen levels.
 Hip/bone fractures. Those who break a
hip – 50% die within 6 months.

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Osteoporosis

How can you prevent / delay it?
 Normal estrogen and testosterone levels,
regular physical activity, adequate
calcium intake can help prevent
osteoporosis.
 Begin your bone health practices as soon
as you can – childhood is the beginning.
 Calcium intake and vit D intake.
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Additional Terms
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Oligomenorrhea – irregular menstrual cycles
Amenorrhea – cessation of regular menstrual flow
for more than 3 months
 Both caused by decreased body fat.
Hemoglobin – protein-iron compound in red blood
cells that transport oxygen in the blood.
 Low iron = anemia – due to excessive blood loss
or high activity levels)
Ferritin – iron stored in the body (women
endurance athletes and vegans tend to have low iron
levels.)
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