Presentation on theme: "Nutrition & Calories Linn-Mar High School Strength Training and Fitness."— Presentation transcript:
Nutrition & Calories Linn-Mar High School Strength Training and Fitness
What is Nutrition? Is it Important Nutrition is the food you intake (your diet) Yes, it is VERY important! In terms of fitness and wellness, in many ways its equally (if not more) important than exercise!
A CALORIE = Basis of it All! A Calorie = Energy Our bodies need energy to function and stay alive That energy comes from the food we eat One Calorie equates to the amount of energy required to increase the temperature of one Kg of water, one degree Celsius
How Many Calories do I need? On Avg, your body needs 1800 calories per day, just to stay alive. With normal daily life, your body will need more’ If you are extremely active, you could need as many as 3500 to 4000 calories per day. It all depends on the individual
Carbohydrates 1 Gram of Carbohydrates = 4 Calories Primary energy source for your body Can be eaten and used for energy 2 Kinds of Carbs Complex: grains, breads, cereal, fruits, vegetables (the good kind!) Simple: Sugars (Not so good, little nutritional value
Fats 1 Gram of fat = 9 Calories Very Dense Energy Source Is also used to cushion the body’s organs 2 Kinds: Saturated: From animal sources (bad kind - LDL) Unsaturated: From Plants (good kind - HDL)
Proteins 1 Gram of Protein = 4 Calories Are not used for energy Are the building blocks for tissue growth, development and repair Sources Animal: Meat, eggs, dairy, fish, poultry (high quality) Plant: Nuts, grains, some vegetables (lower quality)
WATER Is EXTREMELY important 80% of your body is made up of water. Its stored everywhere It is used in virtually all bodily functions You should drink at least a ½ gallon of water per day (8-8 oz cups of water) Thirst is not an indicator of dehydration.
Daily Requirements Carbohydrates = 60% of calories (more complex, less simple) Protein = 15% or more Fat = 25% or less (more unsaturated, less saturated)
Does Nutrition Affect Body Composition? If you expend the same amount of Calories you take in, your weight will stay the same. If you expend MORE calories than you take in, you will lose weight. If you TAKE IN MORE than you expend, you will gain weight.
Calories in 1 Pound 1 Pound = 3,500 Calories To lose 1 Pound, you need to expend 3500 more calories than you take in To gain 1 Pound, you need to take in 3500 more calories than what you expend.
Nutrition Assignment Basal Metabolic Rate (BMR) The amount of calories your body needs at rest Active Metabolic Rate (AMR) Amount of calories you expend through different types of activities throughout the day http://preventdisease.com/healthtools/ articles/bmr.html http://preventdisease.com/healthtools/ articles/bmr.html