Transcript Nutrition for performance

Let’s Review? …Food Categories:
Macronutrients




Direct sources of energy
____________________
____________________
____________________
Micronutrients
 Act as co-agents in
bioenergetic process
 ____________________
 ____________________
WHY DO WE NEED FOOD?
Energy equation: the food (or energy) we take in should closely
match the effort we put out
_______________ = _____________ – ____________
WATER
Water is essential for ____________________________
 Aids in digestion and in all metabolic activity
 Makes up ________ of overall body weight; ______ of blood plasma by
weight
_________________ is a loss of water (and loss of ______________)
that affects human performance
 _______________ is the best replacement for activities less than _____
minute in duration
 Replacements (sport drinks) are needed when activities last longer than
90 minutes
PROTEINS
Necessary for the _________ and _________ of
body tissue
Body breaks proteins down into amino acids
 ______ amino acids
 Nine amino acids supplied by the foods we eat
 Essential amino acids
Complete proteins (foods containing 20 amino
acids)
 ______________________________________
Incomplete proteins (limited amounts of amino
acids)
 _______________________________________
4 Calories of energy for each gram of protein
CARBOHYDRATES
Most accessible form of
_____________
___________ carbohydrates
 Cereals, fruits, vegetables,
legumes, and pasta
___________ carbohydrates
 Sugar
4 Calories of energy for each gram of CHO
FATS
__________ and __________ vital parts of
the body
Release more ________________
Saturated fats “________________”
Meat, poultry, butter, lard, hard margarines
 Higher concentrations of low-density
lipoprotein (LDL)
Polyunsaturated fats “_________________”
 Soybean, corn, sunflower, safflower, sesame
oils
 Higher concentrations of high-density
lipoprotein (HDL)
9 Calories of energy for each gram of Fat
MICRONUTRIENTS
Vitamins assist the body in performing several processes:
 Regulate reactions that occur in ________________
 Facilitate _____________________
 Important in the synthesis of ________ and _________
Minerals assist the body in acquiring energy from macronutrients
 Aid in ___________ and ____________________
 Aid in development of skeletal and connective tissues
 Aid in muscle and ____________; building ___________ and transmission
of nerve impulses
 ____________ the body
WATER SOLUBLE VITAMINS
FAT SOLUBLE VITAMINS
MINERALS
Canada’s Food Guide
Canada’s Food Guide to
Healthy Eating
Provides recommendations for
number of servings from the main
food groups:
1.
2.
3.
4.
________________________
________________________
________________________
________________________
BASAL AND RESTING METABOLIC RATE
Metabolic rate (MR)
 Measures ________ that needs to be ____________ in order to
____________ 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 ____________ conditions
 Resting metabolic rate (RMR)
 Measures MR under _____________________ conditions
 Most common measurement in practice
HARRIS-BENEDICT EQUATION
Harris-Benedict Equation
 Used to calculate your RMR
Males: RMR =
66.5 + (5H) + (13.7W) – (6.8A)*
Females: RMR = 665 + (1.9H) = (9.5W) – (4.7A)*
*H = height in centimeters
W = weight in kilograms
A = age in years
BODY MASS INDEX (BMI)
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
meters
 Correlates with increased risks of disease
 Does NOT distinguish between _______ and excess ____________
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 _________
chance that a child will become obese if both parents are also obese
OBESITY IN CANADA?
“NO”Besity
Being underweight (officially designated as a BMI of less than ______)
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
NUTRITION AND ATHLETIC PERFORMANCE
Food
Group
Athlete 1
Athlete 2
Athlete 3
(divers, synchronized
swimmers, and gymnasts)
(most athletes)
(endurance athlete)
Grain
Products
Minimum ___ servings
___ servings or
more
____ servings or
more
Vegetables
and Fruit
Minimum ___ servings
___ servings or
more
____ servings or
more
Meat and
Alternatives
Minimum ___ servings
___ servings
____ servings
Milk and
Alternatives
Minimum ___ servings
(teens 3–4 servings)
___ servings (teens ____ servings (teens
3–4 servings)
3–6 servings)
Extra Foods
Minimize extra choices
Choose in
moderation
Source: Sport Nutrition for the Athletes of Canada
Choose to meet
energy needs
The “Phelps” diet:
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
Source: Sport Nutrition for the Athletes of Canada