1. Nutrition for Performance

2. Food Categories
The food that we eat is broken down into two main categories
Two categories: macronutrients and micronutrients
Macronutrients – carbohydrates, protein, fat
Direct source of energy
Supply energy for daily life and physical exercise and work

3. Micronutrients Vitamins and minerals
Do not provide energy but play an important role in nutrition
Without them, normal processes like digestion and food metabolism would not happen

4. The Macronutrients
Protein – when proteins are ingested, the body breaks them down into amino acids
Each gram of protein yields 4 calories of energy
Essential amino acids – amino acids that the body cannot synthesize and must therefore be ingested
All body tissues contain protein
Recommended that 10-15% of our daily caloric intake consists of protein (adults)‏

5. Carbohydrates Most accessible energy source
We need more carbohydrates than any other nutrient except water
Yield 4 calories per gram
55-60% of our daily caloric intake (recommended)‏
Complex carbohydrates: in the form of starch takes longer to absorb
fruits, vegetables, legumes, pasta*, cereals*

6. Cont... Simple carbohydrates: aka sugar
Used quickly for energy but not a lot of nutritional value

7. The Glycemic Index
Indicates the rate of carbohydrate digestion and its effects on the blood glucose levels
Foods such as sugar and honey have a high glycemic index because their digestion leads to a quick rise in blood sugar
This leads to a rise in insulin which responsible for lowering blood glucose levels
Moderate GI foods: whole-grained breads, rice, bran, etc.  Be careful with these as they spike insulin
levels too
Low GI foods: fruits, beans and lentils

8. Fats Saturated fats: come from animal sources
Tend to have a higher concentration of low-density lipoprotein (LDL – bad cholesterol)‏
Some forms are considered “bad” fats because...
Raises cholesterol levels in the blood
Builds up in arteries
**BUT: There are a few “good” saturated fats out there!
Polyunsaturated fats: come from plant sources
Tend to have a higher concentration of high-density lipoprotein (HDL – good cholesterol)‏

9. Cont... Fats are important sources of energy
Release more energy, more quickly – yields 9 calories per gram
25-30% of daily intake is recommended
When stored in the body fats also insulate and protect vital organs
Sources:oils, nuts, seeds, meat

10. The Micronutrients
Vitamins: come from the foods we ingest (except for vit. D – body produces from sunlight, added to milk* and margarine* in Canada)‏
Vary in chemical makeup
Vitamin A, B, C, D, E, and K as well as thiamine, and riboflavin
Absence of a vitamin may block one or more specific metabolic reaction
Facilitate energy release and are important in the synthesis of bone and tissue

11. Minerals Come from water and topsoil and are absorbed by plants
7 key minerals: calcium, phosphorous, magnesium, sodium, potassium, chloride, and sulfur
Trace minerals – only require less than 100mg per day – iron, manganese, and zinc
Iron is necessary for transport and use of oxygen, deficiency can serious affect athletic performance
Low calcium – can lead to deterioration of bone tissue

12. Reading Food Labels

13. Breaking Down a Label

15. “Fat Free” Does NOT Mean “Calorie Free” or “Healthy”
Common claims on a food package: “High in fibre”, “low sodium”, “fat free”
Regulations ensure that these claims are based on science and are accurate
*Be careful! Often these foods are poor choices too due to the high amounts of chemicals and sugar – which is worse!!!
New nutrition labels include: 1. a new title (Nutrition Facts) 2. a more consistent serving size 3. more clearly identified nutrient information 4. expanded list of nutrients
Daily Value category indicated if there is a lot of a little of the nutrient in a serving of food

16. Low-Fat Food “low-fat” foods have become a popular trend
But obesity rates are at its highest
Main reason is because low-fat foods often contain a high simple sugar content
Makes them taste better
**Fat isn’t the enemy! It is an important part of our diet!

17. Transfats
Chemically they are close to the composition of saturated fats
Equally as harmful
Increase concentration of LDLs while reducing HDLs
Have no benefit at all
Found in hydrogenated or partially hydrogenated fats (fast food)‏

18. Omega-3 Fatty Acids
Unlike most fats, omega-3 fatty acids have many health benefits
Reduce inflammation, lower the amount of lipids in the bloodstream, helps prevents cancer cell growth, reduce the risk of becoming obese and improve the body's ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism, and is expressed primarily by adipocytes (fat cells)
Found in foods like avocado, coconut, salmon, flax seeds, walnuts and many more...

19. Bottom Line…The Do’s & Don’ts
Don’t be obsessed with counting calories and fat content…we need GOOD fats and avoiding them DOES NOT result in weight loss
Don’t consume a diet consisting primarily of refined carbohydrates  these turn to sugar and spike our insulin levels = bad!
Get enough protein!!
Do choose whole, healthy foods (ie. Plants, legumes, maybe fish & lean meats…)
Be ACTIVE!

20. Dehydration and Fluid Replacement
Water makes up 50-60% of the body's weight
90% of blood plasma
Enables heat to be released from the body (sweat)‏
Consistancy of body temperature is achieved by 2 mechanisms: reflex dialation of skin- dilation of blood cells in the skin, which forces blood to flow and transfers heat to surface of skin
Sweating reflex- activates sweat glands and thereby sends excess fluid to surface where it can evaporate

21. Fluid Replacement
It is important to take in fluids before, during and after activity
Do not wait until you are thirsty – at this point it is impossible to catch up
Content of the fluid is also important
Level of carbohydrates in juice and pop is too high – may cause cramping
Tea, coffee and cola drinks are diuretics and will dehydrate the body further
Plain water may be best

22. Heat cramps, strokes and exhaustion
One sure sign that a person has become dehydrated is when they are exercising strenuously but not sweating
Heat cramps: when muscles spasm or tighten due to excessive loss of fluid and electrolytes through sweating
Symptoms: short, painful muscle twitches, followed by a cramp

23. Heat exhaustion
Heat exhaustion: severe condition requiring medical attention
Associated with a loss of water and a weakening of the body's ability to regulate its internal temperature
Symptoms: high body temperature, pale, cool and clamy skin, light-headedness, possible loss of conscious

24. Heatstroke Aka sunstroke
Very serious – complete failure of the body's heat-regulatory system
Should be treated as a medical emergency
Symptoms: very high body temperature, headache, confusion or behavioural change, very possibly a loss of consciousness