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Nutrition A. What are the 6 Essential Nutrients? 1. Carbohydrates - 50-60% of total calories - quick energy= Simple carbs. Ex. Soda, cake, etc. - long lasting e- = complex carbs. Ex. Fiber, veggies - turned into glucose to give e- & heat. - rest is stored as Glycogen for stored energy - 4 calories per gram of carbs Foods with Carbohydrates 2. Fats – 20-30% of total calories – 9 calories per gram - Saturated Fat = dairy, meats. - Unsaturated = plants, fish - Trans-fatty acids = when veg. Oils are turned into solids through processing. Ex. Margarines, cookies, donuts. Why do we need Fat? 1. Stored energy 2. Warmth 3. Protection 4. Store and transport vitamins and minerals Foods containing Fats 3. Proteins - 10-15% of total calories – 4 calories per gram - needed for growth, build and repair body tissues. - make up 50% of total body weight - proteins are made up of amino acids - complete protein = fish, milk, eggs (have all 20) body can make 11 = the rest are essential amino acids Men = 1 to 1 add strength =add muscle - women = must add 44% in strength before any increase in size (lack of testosterone) Foods containing Proteins 4. Vitamins - provide no e- directly, but unleash stored efat-soluble vitamins – dissolve in fat and stored in the body: A,D,E,K Water soluble – dissolve in water and cannot be stored in large amounts. E. Vitamin c, b vitamins Foods containing vitamins 5. Minerals – help w/ enzyme production and metabolism - transport o2, healing wounds, etc. ex. Ca. Pb, I, Zc Foods containing Minerals 6. Water –make up 70% of muscle tissue -lack of water decreases your metabolism by 3% -#1 trigger for daytime fatigue - can ease joint pain, 80% effective in back pain - half your body weight in ounces per day. **Impossible to burn fat w/out o2 = b/c use large muscles** III. Cholesterol 1. HDL –High Density Lipoprotein GOOD Cholesterol - Helps clean LDL out of your arteries - try to keep around 40mg/dl 2.LDL (bad) Low Density – -cholesterol causes a buildup of a waxy substance in your artery walls. -The higher your LDL (bad) cholesterol number, the greater your chances for heart disease. Keep below 130mg/dl Calorie – units of heat, Energy 1. Male = weight x 11 = Answer #1 Female = Weight x 10 = Answer #1 2. Answer #1 x Activity level (.6) = Answer #2 medium (.4) Low (.2) 3. (Answer #1 + Answer #2) x .1 = Answer #3 4. Add steps 1 + 2 + 3 = Total Calories Example: 1. Male = 200 x 11 = 2,200 2. 2200 x .5 = 1,100 3. (2,200 + 1,100) x.1 = 330 4. 2,200 + 1,100 + 330 = 3,630 total Calories 1. Female = 100 x 10 = 1000 2. 1,000 x .5 = 500 3. (1,000 + 500) x .1= 150 4. 1,000 + 500 + 150= 1650 total calories Pre game meals Fill up on carbs 1-2 days before *Carbs easily absorbed and digested *Released as fuel 3 times faster than fat Apple Grapes Peas Raisons Bagel 15 g 15 g 15 g 15 g 30 g Whole wheat bread yogurt Rice Banana Large meal 4-6 hours before Light meal 2-3 hours before Carb Snack 30 minutes before 15 g 12 g 12 g 12 g