Nutrition II
Download
Report
Transcript Nutrition II
Nutrition
The Nutrition Game Plan for a
Winning Performance
Six Basic Nutrients
Carbohydrate
Carbohydrate
Protein
Fat
Protein
Fat
Water
Vitamins
Minerals
Water
Vitamins
Minerals
The Importance of
Carbohydrates (CHO)
Primary source of energy when you are
exercising hard
One should get at least 55-60% of
calories from CHO
The body stores CHO as glycogen in
muscles and the liver
Running out of glycogen = “Hitting the
Wall”
Importance of CHO cont.
Avg. 150 # man stores 1,800 Kcals of
glycogen and 60-100,000 Kcals as fat
Cannot use fat once you run out of
CHO
Trained muscles store 20-50% more
glycogen than untrained muscles
Are CHO’s Fattening?
Absolutely NOT!
Only fattening when you add fat to them
Remember you CANNOT perform
without CHO
Read food labels to make sure of CHO
intake
First Place Carbohydrates
Whole grain breads,
crackers, and bagels
Plain products
without the added
butter and sour
creams
Bran or whole grain
cereals
Whole wheat flour
instead of white
Fruit & Veggies Are a
Homerun Hit
Nutrients provided:
Vitamins A & C
Potassium
Carbohydrates
Fiber
Protective Benefits
Improved healing
reduced risks of:
cancer
high blood pressure
constipation
Aids in exercise
recovery
Strive for Five (dark,
colorful veggies,
citrus fruits, and
bananas)
Cruciferous Veggies
Cabbage, cauliflower,
brussel sprouts,
collards, kale, mustard
greens
May be protective
against cancer
Veggies high in vitamin
A can also be cancer
protective
Protein (PRO)
Needed for building and repairing
muscles, red blood cells, hair and other
tissues
Synthesizes hormones
Used for energy when CHO is not
available or in exhausting exercise
15-20% of calories should come from
PRO
The Protein Plan
The best choices: lean
meat, fish, poultry, nuts,
beans, egg whites, and
legumes
1.0 -1.7 grams
protein/KG
Excess protein is not
stored as extra muscle, it
is stored as extra FAT!
Fat
Source of stored energy
Used during low-level activities
studying, sleeping, etc.
Too much fat is associated with heart
disease, obesity, and some cancers
Limit to 20-25% of daily calories
Everyone Wins With
a Low Fat Diet
Not only helps with performance but
with overall well being
The following diseases and conditions
can be deterred by eating a low fat diet
Obesity
Hypertension
Heart Disease
Kidney Failure
Cancer
Diabetes Mellitus
Red Meat and Heart Disease
Saturated fat
Small portions are ok
Pick lean selections
Roast beef
Rump roast
Good source of iron
Combating Cancer
High fiber, low fat performance diet can
help combat cancer
Anti-oxidants
Vitamins A, C, E
Selenium
Water
The most important replacement fluid
Makes up 50-70% of body weight
Stabilizes body temperature, carries
nutrients to cells and waste away from
cells
Water does not provide energy
Drink water before, during & after
exercise
Fun Facts About Fluids
Water does not cause stomach
cramping
During exercise your body can generate
20 times the heat it does at rest
For every 300 Kcals of heat produced, 2
cups of sweat is produced
Women sweat more effectively than
men
Pay Attention to
How You Feel
Thirst sensation is
not sensitive enough
Continue drinking
after you are not
thirsty
Clear or near clear
urine indicates
hydration
Signs of Dehydration
Headaches
Fatigue
Needlessly lifeless
Dark, concentrated
urine
Role of Dairy in Nutrition
Maintains strong bones
Reduces risk of
osteoporosis
Protects against high
blood pressure
Protects against muscle
cramping
Dairy’s Main Nutrients
Calcium
Protein
Riboflavin
Fortified milk
provides vitamin
A&D
Unmasking the Milk Myths
Milk doesn’t cause stomach cramping
unless you are lactose intolerant
Milk doesn’t cause a cotton mouth or
sticky mouth, that is due nervousness
and prevent anxiety
Drinking extra milk doesn’t hasten the
healing of broken bones, but can make
bones as strong as possible to begin
with
The Importance of Calcium
Choose low-fat dairy products
Dark green leafy vegetables, tofu
processed with calcium sulfate, canned
fish with bones
Recommended intake of 800-1500 mg
per day
Include a high calcium selection
with each meal
Vitamins
Substances that regulate chemical
reactions and metabolic processes
Includes A, B complex, C, D, E, and K
Does not provide energy
Obtained in plentiful amounts through a
healthy diet
Like spark plugs of a car, help us use
energy
Vitamin = spark plugs
CHO = fuel
Minerals
Different minerals combine to form
bodily structures (bones, teeth)
Regulates body processes (iron in red
blood cell carries oxygen)
Does not provide energy
Examples: calcium, iron, magnesium,
potassium, zinc
Breakfast is for Champions
Skipping is the biggest
nutritional mistake
Studies have shown
that skippers struggle
more with weight than
breakfast eaters
Very important after
morning workouts
Healthy Meals on the Run
Eat before you get
too hungry
Plan the time to food
shop
Frozen pre-prepared
meals
Easy, portable type
foods
Nutrition
Good nutrition gives you the basics you
need for good health
Appropriate food choices and
consistent meal timing are the keys to a
healthy lifestyle
Give yourself the credit for your
success, hard work, and dedication