Nutrition PowerPoint
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Exercise Science
Section 10: Nutrition for Performance
An Introduction to Health and Physical
Education
Ted Temertzoglou
Paul Challen
ISBN 1-55077-132-9
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Food Categories
Macronutrients
Direct sources of energy
Carbohydrates
Proteins
Fats
Micronutrients
Act as co-agents in
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
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bioenergetic process
Vitamins
Minerals
Proteins
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This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
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tissue
4 Calories of energy for each gram of protein
Body breaks proteins down into amino acids
20 amino acids
Nine amino acids supplied by the foods
we eat
Essential amino acids
Complete proteins (foods containing 20
amino acids)
Meat, eggs, cheese, and milk
Incomplete proteins (limited amounts of
amino acids)
Vegetable proteins
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Necessary for the growth and repair of body
Carbohydrates
Most accessible form of
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
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energy
4 Calories of energy for each
gram of carbohydrate
Complex carbohydrates
Cereals, fruits,
vegetables, legumes, and
pasta
Simple carbohydrates
Sugar
Fats
Insulate and protect vital parts of the
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
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body
Release more energy quickly
9 Calories of energy for each gram of
fat
Saturated fats (“bad fat”)
Meat, poultry, butter, lard, hard
margarines
Higher concentrations of lowdensity lipoprotein (LDL)
Polyunsaturated fats
Soybean, corn, sunflower,
safflower, sesame oils
Higher concentrations of highdensity lipoprotein (HDL)
Micronutrients
Vitamins assist the body in performing several processes:
Regulate reactions that occur in metabolism
Facilitate energy release
Important in the synthesis of bone and tissue
Minerals assist the body in acquiring energy from macronutrients
Aid in bone and teeth formation;
Aid in development of skeletal and connective tissues
Aid in muscle and nerve function; building muscle and transmission
of nerve impulses
Detoxifies the body
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Water Soluble Vitamins
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Fat Soluble Vitamins
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Minerals
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Canada’s Food Guide
Canada’s Food Guide to Healthy Eating
Provides recommendations for number of
servings from the main food groups:
Grain Products
Vegetables and Fruit
Milk Products (now Milk and
Alternatives)
Meat and Alternatives
Eating Well with Canada’s Food Guide
Released in 2007
Revision providing nutritional
requirements that reflect Canada’s
multicultural society
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
The Energy Equation
Energy equation: the food (or energy) we take in should closely match
the effort we put out
Energy storage = Energy intake – Energy output
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Basal and Resting Metabolic Rate
Metabolic rate (MR)
Measures energy that needs to be consumed in order to sustain
essential bodily functions
Affected by age, sex, weight, lean muscle mass, and general level
of physical fitness
Two measures are distinguished:
Basal metabolic rate (BMR)
Measures MR under rigorous conditions
Resting metabolic rate (RMR)
Measures MR under less rigorous conditions
Most common measurement in practice
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Harris-Benedict Equation
Harris-Benedict Equation
Used to calculate your RMR
Separate calculations for males and females
Males: RMR =
66.5 + (5H) + (13.7W) – (6.8A)*
Females: RMR = 665 + (1.9H) = (9.5W) – (4.7A)*
*H = height in centimetres
W = weight in kilograms
A = age in years
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Nutrition Facts Table
The nutrient information
is based on a specified
quantity of food.
This number is the actual
amount of the nutrient in
the specified quantity of
food.
The %DV gives a
context to the actual
amount. It indicates if
there is a lot or a little of
the nutrient in the
specified quantity of
food.
The Nutrition Facts table
must always include this
list of Calories and 13
nutrients.
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Body Mass Index
Body Mass Index (BMI):
Used to assess extent to
which a person is balancing
the energy equation
Ratio of a person’s weight in
kilograms to the square of
his/her height in metres
Correlates with increased
risks of disease
Does not distinguish
between fat and excess
muscle
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Obesity
Obesity is considered a “chronic” condition
Contributing factors include:
Activity levels
Diet
Genetic factors
Rates of metabolism
Environmental, social, and psychological factors
National Institute on Nutrition (Canada) reports there is an 80%
chance that a child will become obese if both parents are also
obese
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Being Underweight
Being underweight (officially designated as a BMI of less than 18.5) is a
major health concern
One prominent factor associated with being underweight includes a
relentless urge for an impossibly lean physique
Signs suggestive of an eating disorder include:
Preoccupation with food and weight
Eating alone
Continuous drinking of diet soda and water
Trips to the bathroom during or immediately following meals
Use of laxatives
Compulsive/excessive exercise
Increasing criticism of one’s body
Expressed concerns about being fat
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Nutrition and Athletic Performance
Food
Group
Athlete 1
Athlete 2
Athlete 3
(divers, synchronized
swimmers, and gymnasts)
(most athletes)
(endurance athlete)
Grain
Products
Minimum 5 servings
8 servings or more
10–12 servings or
more
Vegetables
and Fruit
Minimum 5 servings
8 servings or more
8–10 servings or
more
Meat and
Alternatives
Minimum 2 servings
2 servings
2–4 servings
Milk and
Alternatives
Minimum 2 servings
(teens 3–4 servings)
2 servings (teens
3–4 servings)
2–6 servings (teens
3–6 servings)
Extra Foods
Minimize extra choices
Choose in
moderation
Choose to meet
energy needs
Source: Sport Nutrition for the Athletes of Canada
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Dehydration and Fluid Replacement
Water is essential for temperature regulation
Aids in digestion and in all metabolic activity
Makes up 50–60% of overall body weight; 90% of blood plasma by
weight
Dehydration is a loss of water (and loss of electrolytes) that affects
human performance
Water best replacement for activities less than 90 minute in
duration
Replacements (sport drinks) are needed when activities last longer
than 90 minutes
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Fluid Replacement
Before exercise:
Drink 2–3 cups of water 2–3 hours before exercise
Drink 1 cup of water 10–20 minutes before exercise
During exercise:
Drink 1/2 cup of cool fluid after each 10 minutes of exercise
Drink a sports beverage (6–8% concentration of carbohydrate)
during activity longer than 50 minutes
After exercise:
Regained fluid loss within 2 hours
Drink fluids containing carbohydrates to rebuild glycogen store
and electrolytes
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.