Nutrition

Food Categories Macronutrient Direct sources of energy Carbohydrates, proteins and fats Micronutrients Bioenergetic process  do not provide energy themselves but help process along Vitamins and minerals

Macronutrients

Protein Body breaks protein into amino acids 1 gram of protein = 4 calories of energy

Average adult = 0.8 grams per kilogram of body weight Average athlete = 1.2 to 1.7 grams per kilogram of body weight depending on sport and intensity

We need 20 essential amino acids Body can produce 11 9 must be supplied by food Complete protein = food that has all 20 amino acids – Eg. Meat, eggs, cheese and milk Incomplete protein = lacking 1 or more of amino acids (limited amounts) – Eg. Some grains, legumes, nuts,

Protein and Performance

Secondary energy source Glycogen  stored energy in muscles & retains water High intensity sports Essential to build and repair muscle tissue Allows muscles to contract, gain in size, and increase in strength Loading up on protein does not guarantee larger muscles  in excess stored as fat

Carbohydrates Most accessible energy source for the body 1 gram of carbs = 4 calories of energy 55-60% of daily caloric intake

Complex carbohydrates – Starches  grains, potatoes – Takes longer to digest in body – Provides more energy over a sustained period of time – Eg. Cereals, vegetables, legumes and pasta Simple carbohydrates – Simple sugars – Quick energy sources – Easy to digest – Eg. Fruit, juices

Glycemic Index – Rate of carbohydrate digestion and its effects on blood glucose levels – Used for people with diabetes – Ranks carbohydrates from – High: sugar and honey – Moderate: whole-grained breads, rice, bran and peas – Low: fruits, beans andlentils – High glycemic diet  obesity

Carbohydrates and Performance

Carbohydrate is stored as glycogen in body When muscles run out of glycogen, fatigue sets and performance suffers Vary among different sports Amount of glycogen stored affects stamina and endurance Important for endurance athletes  Increase and maintain glycogen stores

Fats Provide energy, insulate and protect vital parts of the body Key sources: milk, butter, meat and oils 1 gram of fat = 9 calories of energy 25-30% of daily caloric intake

Saturated fats = “bad fats” – Animal sources – ↑concentration of low- density lipoprotein (LDL) – Excess raises cholesterol build up in artery walls heart diseases Unsaturated fats – Plant sources – ↑ concentration of high- density lipoprotein (HDL)

Fats and Performance Fat provides energy and helps with absorption of some vitamins

Micronutrients

Vitamins Assist body in performing important process Regulate reactions that occur in metabolism Key source: food ingested, supplements and sunlight

Minerals Key Minerals: 1.Calcium 2.Phosphorous 3.Magnesium 4.Sodium 5.Potassium 6.Chloride 7.Sulfur Key source: earth  absorbed by plants eaten

Importance of Bananas High potassium Aid in dehydration – Maintain water balance with sodium Aid in muscle camps – Muscle cramp = involuntary contraction of muscle – Source of electrolytes – Eat bananas to PREVENT cramps, not treat it

Trace minerals – Need less than 100 milligrams per day 1.Iron 2.Manganese 3.Zinc

Vitamins/Minerals and Performance Calcium – Keeps bones strong – Sources: dairy products (i.e. Milk, yogurt) or dark leafy greens

– Helps restore and hydrate muscles after they have been exhausted – Natural source of protein and carbohydrate not found in sports drink (water not enough) – Contains calcium, vitamin A and D to help strengthen bones and build muscles Why chocolate milk after workout?

Iron – Carry oxygen blood – Sources: lean red meats, shrimp, iron-fortified cereals & bread products

Water Assist in range of functions: aiding in digestion, carrying nutrients, eliminating waste products 2 litres per day for adults