2. PAF3O/PAF4O

3. Foods Supply Nutrients Food supplies your body with nutrients, substances that the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy. There are six classes of nutrients: carbohydrates, fats, proteins, vitamins, minerals, and water. Carbohydrates, fats, and proteins can all be used by the body as sources of energy

4. Nutrients: The Body’s Fuel Macronutrients: We need lots of these Carbohydrates:primary fuel source Fat:secondary fuel source Protein:used for repair & maintenance Micronutrients: We need less of these Vitamins Minerals Water

6. Health Benefits of Drinking Water 1.Regulates appetite, helps to lose weight 2.Helps body absorb nutrients 3.Increases metabolism 4.Boosts energy levels 5.Alleviates some headaches 6.Helps reduce blood pressure 7.Helps reduce high cholesterol 8.Eases joint pain 9.Decreases risk of cancer 10.Decreases chance developing kidney stones 11.Helps to release toxic waste products 12.Improves skin

8. Components of Muscle 75% Water 20%Protein 5% other

9. What Happens If You Don’t Hydrate? You will become dehydrated. The effects of dehydration are: –Your blood pressure falls –Your organs suffer –Your body can’t cool itself –You feel tired and sluggish Don’t wait until you’re thirsty to drink. If you’re thirsty, you’re already dehydrated. Drink water throughout the day.

10. Exercise and Dehydration Sweat losses during 2 hours of exercise can be 2 litres (4 lbs) or more

11. Physiological Effects of Dehydration sweat rate blood volume & heart rate sweat rate blood volume & heart rate core body heat core body heat cardiovascular function cardiovascular function -less O2 and nutrient-rich blood to muscles -less O2 and nutrient-rich blood to muscles -more reliance on anaerobic system -more reliance on anaerobic system Slower removal of wastes cramping, fatigueSlower removal of wastes cramping, fatigue

12. Physiological Effects of Dehydration Impaired performance! Muscle strength Muscle strength Speed Speed Stamina Stamina Energy Energy Cognitive Process Cognitive Process Risk of Injury Risk of Injury 95% of muscle cramps are due to dehydration!

14. When Should You Drink? WHEN TO DRINK AMOUNT OF FLUID 2 hr before exercise 2-3+ cups 15 minutes before 1-2+ cups Every 15 minutes DURING 1-1.5 cups After Activity 2-3 cups

15. What about Sports Drinks? When you sweat, you lose electrolytes. Sports drinks (e.g, Gatorade, PowerAde) contain electrolytes such as sodium and potassium. Electrolytes help your body retain fluids and help prevent muscle cramps. Sports drinks also contain carbohydrates, providing you with energy for exercise. Some even contain high amounts of protein. Keep in mind though: They tend to be high in sugar! They should be consumed only to replenish fluid/electrolytes lost from exercise, not just as a drink with a meal or snack.

16. What About Energy Drinks? Energy drinks (like Red Bull) are different from sports drinks They contain caffeine, other stimulants, sugar, herbs and vitamins They are a safety concerns for athletes (and all teenagers)! –Have been linked to insomnia, anxiety, headache, dehydration, rapid heart rate, seizures, and even cardiac arrest Can be okay in moderation, but BE CAREFUL!!! –You should use nutrition, hydration, and lifestyle changes to improve energy level NOT energy drinks.

17. What About Alcohol? The effect of the alcoholic hangover has been shown to reduce athletic performance by 20-30%. Heavy drinking causes massive suppression of testosterone between 1.5 and 96 hours (4 days). –You might physically be at the workout, but your hormones are not. The American Athletic Institute has studied the impact of alcohol on condition in elite athletes. For each time an athlete gets drunk, they have found that that athlete has as much as 14 days of lost training effect. –1x drunk = 14 days of lost training

18. Unit #2 Assignment Food Labels

19. What’s on a food label? SERVING SIZE!!! –Companies want you to eat their food – and they often want you to think it’s low in fat and healthy! –They can make their product look better by making the serving size really small. Number of calories Macronutrients: –How many grams in carbs? Are they complex, simple, or fiber? –How many grams in fats? Are they unsaturated or saturated? –How many grams in protein?

20. Lay’s Regular Chips This is 28g (about 10-20 chips) This is about 10 calories per chip About 1/3 of the weight is in fat, but it’s mostly unsaturated, and no trans fat Almost all the rest is carbs; none is simple sugar, and only 1g is fiber, so it’s mostly complex (since it’s potatoes) Only 2g of protein

21. Oreo Cookies This is a bit bigger than the chip serving This is about 50 calories per cookie This is less fat than the chips, and it’s mostly unsaturated Almost all the rest is carbs; and more than half of this is simple sugar. Only 1g of protein

22. Clif Protein Bar This is bigger than the other servings It also has more calories Very little fat, mostly unsaturated Lots of carbs; about half simple, half complex, with a bit of fiber Lots of protein (it’s a protein bar!)

23. Dempsters Garden Vegetable Bread 2 slices of bread About the same as a Clif Bar Very little fat, mostly unsaturated Lots of carbs; mostly complex A fair amount of protein