HUMAN PERFORMANCE Nutrition 1

NUTRITION BASICS Nutrition & Athletic Performance food guide calories Obesity Facts Macronutrients Micronutrients NUTRITION BASICS RNI –Recommended Nutrient Intake DRI – Dietary Reference Intakes Caloric Need BMR –Basal Metabolic Rate RMR – Resting Metabolic rate Calculate 2

The Energy Equation Eating well to optimize performance Take in what you expend Balanced diet Basic nutrient needs, not excessive Energy storage = energy intake – energy output This might be oversimplified, but generally, this is how it works 3

Counting Calories and Caloric Balance Carbohydrates give 4 calories/gram Proteins give 4 cal/g Fats give 9 cal/g Daily Caloric Need Calories needed to maintain current weight Less calories taken in results in a negative caloric balance More calories taken in results in a positive caloric balance (weight gain) 4

High Calorie food produce lots of energy calorie (c): the amount of heat needed to raise the temperature of 1 gram of water by 1 degree celsius. Calorie (C): a measure of the amount of energy that food will produce as it passes through the body Measured in joules (J) and kilojoules (kJ) 1 Calorie = 4.184 kJ High Calorie food produce lots of energy In excess the reserve energy is stored in the body (usually as fat) – obesity Daily caloric needs – number of Calories necessary to maintain one’s current body weight BMR, Calories for activity, thermic effect of food (the energy needed to digest, absorb, transport, and store the food one ingests) # needed depends on the individual (size, metabolism, physical activity level...) 5

Macronutrients Protein Carbohydrates Fats Direct source of energy All supply energy for physical activity and work Protein Carbohydrates Fats 6

Carbohydrates Most accessible form of energy Two types: complex and simple Complex (pastas, cereals, rice) Simple (sugars, candy) Broken down into glucose, excess stored as glycogen Stored in liver, muscle, and blood 50-60% of diet should be CHOs 7

Complex vs Simple Carbs Complex take longer to absorb (larger molecules) ie. cereals, fruits, pasta Simple take less time to absorb (smaller molecules) ie. Sugar Glycemic Index Low GI foods – slower absorption of CHO = less spike in insulin and no crash/cravings High GI foods – fast absorption of CHO = insulin spike and crash/cravings usually follow click here for description of GI 8

Proteins Energy nutrient Two types: complete and incomplete Complete (animal products, meat, dairy) Contain all essential amino acids Incomplete (plant products, nuts, beans, vegetables) Do not contain all essential amino acids Broken down into essential and nonessential amino acids 15-20% of diet should be PROs (1g/kg/day) 9

Fats Most concentrated form of energy Essential for organ protection, insulation and vitamin solubility Two types: saturated and unsaturated Saturated (animal products) Unsaturated (plant products) Broken down into fatty acids, excess stored as subcutaneous fat Stored in liver, muscle, and blood15 – 20% of diet should be fats 10

Saturated vs Polyunsaturated Fats Saturated fats have higher concentrations of LDL (animal sources) Unsaturated fats have higher concentrations of HDL (plant sources)

LDL vs HDL Cholesterol LDL low-density lipoprotein (major carrier of cholesterol in the blood and transports cholesterol to body tissues) excess cholesterol is stored in the body in the form of LDL and is responsible for the development of atherosclerosis. HDL high-density lipoprotein (removes excess cholesterol from the body) It blocks the accumulation of cholesterol in the artery wall and is protective against the development of heart disease 12

Atherosclerosis – hardening of the arteries Cholesterol collection on the interior walls of major blood vessels Blood has a difficult time passing through them 13

Micronutrients Vitamins Minerals Water Act as co-agents in the bioenergetic process Vitamins Minerals Water 14

Vitamins Essential for metabolism, growth and development of the body Not a source of energy Effective in minute quantities Regulators of metabolic processes, play a role in energy transformation Fat-soluble: A,D,E, and K Water-soluble: B and C 15

Minerals From earths’ waters and topsoil and absorbed by plants we eat Seven key minerals: Calcium, phosphorous, magnesium, sodium, potassium, chloride, and sulfur Important trace minerals: iron, manganese, and zinc 16

Water Essential for temperature regulation Aids in digestion 65% of total body weight for adult male 55% of total body weight for adult female Aids in all metabolic activity Medium for chemical reactions We can survive for only a short time without water Dehydration – loss of water Affect human performance Plain water is best replacement for activity less than 90 min. in duration Replacements are needed when activity is longer than 90 min. Loss of electrolytes 17

Before Exercise 2-3 hrs before, drink 2-3 cups of water 10-20 mins before, drink 1 cup of water 2-3 hrs before, ingest drinks that contain CHO (juices work best) During Exercise Sports beverage (50-90 min or longer) Ideal concentration (6-8% CHO) In general – drink .5 cups of cool fluid after each 10 mins of exercise After Exercise Fluid loss should be regained within two hrs after exercise Should contain CHO Necessary to rebuild glycogen and electrolyte stores 18

Energy Equation: Energy storage = energy intake – energy output The amount of excess energy stored by our body represents the difference between the amount taken in and the amount expended (some exceptional cases may have slightly different results) 19

Weight Loss and Weight Gain Weight Loss – negative energy balance A combination of exercise and intake modification works best Eat smaller but more frequent meals through the day Engage in a healthy exercise program Weight Gain – positive energy balance Extra calories should come from carbohydrate sources Eat larger portions of food, and more meals throughout the day. 20

Homework Questions What is the difference between a complete and incomplete protein? What is absorbed faster, low or high glycemic index CHOs? What is the difference between HDLs and LDLs? Which is good for you? What is atherosclerosis? What is a calorie? How many calories should you eat per day? What % of our body weight is water? 21