1. HUMAN PERFORMANCE
Nutrition 1

2. 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

3. 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

4. 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

5. 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 = 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

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

7. 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

8. 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

9. 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

10. 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

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

12. 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

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

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

15. 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

16. 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

17. 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

18. 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

19. 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

20. 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

21. 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