Transcript Macronutrients - Rowan University

Mike Bortnowski
09/29/2014
Rowan University
Health Promotion
&Fitness Management
WHAT ARE MACRONUTRIENTS?
•
Provide calories for energy to maintain life.
•
“Essential” for growth of the human body
•
Maintains and regulates the body’s metabolism
•
Vital for other bodily functions such as cardiovascular output and
renal health.
•
Can only be obtained through food.
•
Plays a role in hormone production.
•
3 Macronutrients: Proteins, Carbohydrates, and Fats
Macronutrients are
what our bodies
use for energy and
survival!
WHAT YOU WILL LEARN IN
THIS SECTION:
LIGHT
WEIGHT
BABY!!!!
1. What are proteins?
2. How much protein we
need
3. Its role in energy and
metabolism
4. How much do we need?
5. Lean sources found in
food.
WHAT IS A PROTEIN?
•
Amino acids- “Building Blocks”
•
Required for growth and tissue repair
•
Vital for immune system function
•
Hormone and enzyme production
•
Nitrogen Balance and Protein Synthesis
•
Satiety-Feeling of satisfaction or fullness
•
Rich in iron and other minerals
I have to tell you
something. I think
we would look
great together….
PROTEIN SOURCES:
MEATS
DAIRY
FISH
NUTS&
SEEDS
GRAINS
LEGUMES
Beef, Lamb, Steak
Cheese
Salmon ,Halibut
Almonds
Multi Grain
Bread
Lentils
Turkey
Milk
Tuna, Flounder
Pistachios
Whole wheat
pasta
Tofu
Chicken (Poultry)
Eggs
Cod, Mackerel
Walnuts
Brown rice
Kidney Beans
Pork Loin,
Tenderloin
Yogurt
Anchovies,
Herring
Pumpkin
Seeds
Oatmeal
Black Beans
Wild Game:
Rabbit, Bison
Cream
Grouper,
Swordfish
Raw Cashews
Barley
Peas
* Not all sources are listed. There are many other sources of
protein that can be obtained through a variety of food groups.
PROTEIN MYTH DEBUNKED:
1.
Eat as much protein as possible to build muscle faster.
ANSWER: Extra protein, like carbs or fats, are stored in the body as fat.
2.
Only so much can be digested, but all is absorbed
3.
Unused protein are filtered out as waste through the colon.
ANSWER: Unused protein in the body is filtered as waste through the renal system.
4.
5.
RDI suggests .89g of protein / kg of body weight.
Highest recommend intake is for athletes – 1g per lb. of bodyweight
WHAT YOU WILL LEARN IN
THIS SECTION:
1.
2.
3.
4.
5.
Types of carbohydrates
Carbohydrate breakdown
Importance in the diet
The Glycemic Index
Its role in energy
production and ATP
metabolism.
•
Primarily a source of immediate energy for all of your body’s cells
•
Important role in glycolysis.
•
2 types of carbohydrates: Simple and Complex. Slow and Fast
digesting carbohydrates. All carbohydrates we consume are digested
into monosaccharides, or simple sugars before they’re absorbed by
the body
•
•
Responsible for insulin secretion, or “insulin spike”
Each carbohydrate has a Glycemic Index.
Glycemic Index- ranking of sugars(carbs) on a scale of 1 to 100 by its
affect on blood sugar levels, which results in a rise in insulin levels.
CARBOHYDRATES CONTINUED:
• GI Index is ranked by absorption/Digestion.
• Simple=Fast Complex=Slow
• Carbohydrates not burned off and used for energy is stored in the
liver
• Stored as Glycogen, the rest stored as adipose tissue.
• Rapid digestion of simpler, high GI carbohydrates is beneficial during
the pre- and post-workout periods.
• Slow digesting carbs throughout day for satiety and BS control
The higher the
GI Index the
higher spike in
blood sugar
FOOD RANKINGS ON GI SCALE
Low GI
Medium GI
High GI
Apples, Oranges,
Pears,Peaches
Shredded Wheat
White Bread
Lentils, Beans
Honey
Table Sugar
Wheat Pasta
Jam
White/Brown Rice
Sweet Potato
Ice Cream
White Pastas
Sweet Corn
White Basmati Rice
Candy Bars
Oats
White Potatoes
Juices
Barley
Pita Bread
Gatorade
Fibrous Veggies
Tortillas
Rice Cakes
ARE CARBS BAD FOR YOU?
Factors:
1. Genetic Makeup and Age
2. Insulin Sensitivity
3. Activity Levels
4. Lean body mass
5. Adipose Tissue or amount of fat
6. Metabolism
This is ok I
think. I'm
bulking up.
WHAT YOU WILL LEARN IN
THIS SECTION:
1.
2.
3.
4.
Types of fat
Quantity of Fat
Importance in the diet
Results of
overconsumption
5. Healthy fats found in our
food
FATS: THEIR PLACE IN MACRONUTRIENTS
•
Key source of metabolic energy
•
Important for the intestinal absorption of lipid-soluble vitamins like
vitamins A, D, E, and K
•
Provides taste and satiety
•
Maintenance of cells structure and integrity
•
Regulating cell function
Dr. Andrew Wiel
discusses the
most
misconstrued
macronutrient.
Dr. Andrew Wiel's Dietary Facts Lecture
Fast food
restaurants
contain most
of your trans
fatty acids!
WHAT IS WRONG WITH FATS?
• Depends on the quantity and type of fat consumed
• increasing saturated and trans fat in the diet is associated with
elevated blood LDL cholesterol
• High fat diets lead to the accumulation of fat in non-adipose tissues
• Too much ingested fat also interferes with the function of insulin
• Americans? Too much saturated, not enough monounsaturated and
polyunsaturated fats.
SOURCES OF FAT WITHIN THE DIET
MONO, AND
P O LY U N S AT U R AT E D
S AT U R AT E D A N D T R A N S
FAT T Y AC ID S
Summary: Choose foods that are high in quality monounsaturated and
polyunsaturated fats. Foods such as oils, walnuts, lean fish, and avocados
provide heart healthy benefits and maintain satiety and wellness. Avoid
saturated fats to an excess and eliminate trans fatty acids all together.
Foods high in saturated and trans fats can cause excess fat stored around
vital organs, interfere with insulin secretion causing diabetes, raises LDL
cholesterol, and hypertension.
WHAT YOU WILL LEARN IN
THIS SECTION:
1. Types of Macro Ratios
2. What best suits your
lifestyle
3. Dieting low carb
4. Advantages of a high
protein diet
5. My personal
transformation
MACRONUTRIENT RATIO DIET PLANS
THE HIGH CARB DIET
THE “ZONE” DIET
•
50/25/25 ratio
•
40/40/20 ratio
•
50 percent of caloric
intake from carbohydrates
•
Moderate carbohydrates
at 40 % of caloric intake
•
Lower in protein at 25% of
caloric value
•
High protein intake
•
Moderate in fat
•
Moderate in fat
•
•
Optimal for endurance
athletes
Optimal for strength
athletes
•
Efficient in weight loss
goals with a caloric
deficit.
•
Individuals with active
lifestyles
MACRONUTRIENT RATIO DIET PLANS
THE
“LOW CARB” DIET
THE “KETO” DIET
•
30/40//30
•
30 percent of caloric
intake from carbohydrates
•
•
•
High in protein
•
Moderate in fat
•
Optimal for weight loss
•
Individuals with sedentary
lifestyles
•
•
•
•
•
20/40/40 ratio
Low carbohydrates at 20%
of caloric intake
High protein intake
High in fat
Weight loss and muscle
maintence
Optimal for Insulin sensitive
individuals
Fats provide the energy!
WHICH RATIO IS RIGHT FOR ME?
Factors Include:
1. Your lifestyle ( active or sedentary)
2. Genetic makeup and daily caloric intake
3. Athletics-Strength or Endurance
4. Medical conditions
5. Lean body mass
6. Metabolism
ABOUT ME:
BEFORE-2012
AFTER-2014
265lbs.
NPC SOUTH
JERSEY
176lbs
TRANSFORMATION
•
Followed a 40/40/20 macronutrient ratio for first year in caloric
deficit
•
500 calories below maintenance level per day
•
When weight loss slowed?
1. Cut 200 more calories out in carbohydrates
2. Raised 200 calories in healthy fats.
• LOWER THE CARBS ARE THE HIGHER THE FAT INTAKE
• Protein at 40% all throughout for muscle growth and maintenance
SOURCES:
•
http://www.mckinley.illinois.edu/handouts/macronutrients.htm
•
http://www.merckmanuals.com/professional/nutritional_disorders/
nutrition_general_considerations/overview_of_nutrition.html
•
http://www.diet.com/macronutrients
•
http://www.caloriesperhour.com/tutorial_nutrients.php