1. Nutrition for Performance

2. Why do we need food?  Food has 3 main functions for the body:  a) provide energy  b) promotes growth & maintenance of tissues  c) regulates processes in the body

3. Why do we eat?  We eat for health, performance, appearance, psychological reasons, & emotional reasons (HALT)  H ungry  A ngry  L onely  T ired

4. Essential Nutrients  Macronutrients  Direct sources of energy  Carbohydrates  Proteins  Fats  Micronutrients  Vitamins  Minerals  Water

5. Carbohydrates (CHO)  Most accessible form of energy  Two types:  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

6. Proteins (PRO)  Two types:  Complete (animal products, meat, dairy)  Incomplete (plant products, nuts, beans, vegetables)  Energy nutrient  Broken down into 22 amino acids; 9 are essential  15-20% of diet should be Proteins

7. Fats  Most concentrated form of energy  Essential for organ protection, insulation and vitamin solubility  Two types: Bad Fats  Saturated (animal products)  Hydrogenated Fats (deep fried foods) Good Fats  Unsaturated (plant products)  Omega 3 & 6 Fats (cold water fish)  Broken down into fatty acids, excess stored as body fat  Stored in liver, muscle, and blood  15-20% of diet should be fats

8. 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

9. Minerals  From earth’s waters and topsoil and absorbed by plants we eat  Seven key minerals: calcium, phosphorous, magnesium, sodium, potassium, chloride, and sulfur  Important for:  - maintaining bone density  - building tissue  - muscle contractions  - oxygen transport

10. Water  Essential for temperature regulation  Aids in digestion  65% of total body weight for males  55% of total body weight for females  Aids in all metabolic activity  Medium for chemical reactions  We can survive for only a short time without water  An individual needs 6-8 glasses/day

11. Dehydration  Affects human performance  Loss of water  Plain water is best replacement for activity less than 90 minutes in duration  Replacements are needed when activity is longer than 90 minutes due to loss of electrolytes loss of electrolytes

12. Before Exercise  2-3 hours before exercise, drink 2-3 cups of water  Drink 1 cup water/ 15 minutes exercise  2-3 hours before exercise, ingest drinks that contain CHO (juices work well)

13. After Exercise  Fluid loss should be regained within two hours after exercise  Should contain carbohydrates  Necessary to rebuild glycogen and electrolyte stores

14. Canada’s Food Guide – Daily Recommendations  Gain products: 5-12 servings  Vegetables: 5-10 servings  Milk Products: - Children 4-9 yr/old: 2-3 servings - Youth 10-16 yr/old: 3-4 servings - Adults: 2-4 servings - Pregnant and breastfeeding women: 3-4 servings  Meat and Alternatives: 2-3 servings

15. The Energy Equation  ENERGY INTAKE–ENERGY OUTPUT  CALORIES CONSUMED CALORIES BURNED BY - metabolism - activity (exercise) Metabolism: the sum total of the chemical processes that occur in living organisms, resulting in growth, production of energy, elimination of wastes, etc. Daily Caloric Need: calories needed to maintain current weight

16. Weight Gain Gain weight = ENERGY INTAKE > Energy Output More calories taken in results in a positive caloric balance  Extra calories should come from nutrient dense foods  Eat larger healthy portions, and more meals in the day  Maintain an exercise prescription that is designed to gain muscle not fat (weight training routine)  Monitor body fat % to determine weight gain is healthy

17. Weight Loss  Lose = Energy Intake < ENERGY OUTPUT Less calories taken in results in a negative caloric balance Keys to a healthy weight loss:  A combination of exercise and intake modification works best  Eat smaller but more frequent meals throughout the day  Engage in a safe and healthy exercise program

18. Obesity Pandemic  49.7% of Canadians were considered overweight in 1998 (% is increasing)  33% of Canadian boys aged 7-13 in 1996 were likely to be overweight by 18 years of age  27% girls of the same age group were likely to be overweight before they reached adulthood  10% of boys/ 9% girls were considered obese in 1996  Estimated cost of obesity in 1997 = $1.8 billion

19. Inactivity of Canadians  An alarming increase in obesity in the past 20 years due largely to Canadians inactivity  > 55% of Canadians are inactive  <33% of Canadians exercise  250,000 deaths/ year due to sedentary lifestyle  Only 50% of people trying to lose weight are at adequate activity levels, most just yo-yo diet

21. Obesity Health Issues  Type II Diabetes  Heart Disease (#1 cause of death)  High Blood Pressure  Sleep Apnea  Osteoarthritis  Gall Bladder Disease  Fatty Liver Disease  Cancer  Asthma  Chronic headaches  Varicose veins  Coronary artery disease  Hernias

22. Fad Diets  Numerous diets (Atkins, The Zone, etc)  There is no magic bullet to weight loss “To change your diet, you must change your behavior (relationship with food” It must be an active lifestyle choice: 1) Regulate a healthy balanced meal intake 2) Increase the activity to increase the metabolism

23. Key Nutrition Tips Everyone knows nutrition is a pivotal part of maximizing an individuals performance. The two main key are: 1) When you eat - The body is in an anaerobic state (wants to build & repair damaged muscle) due to increased insulin levels. If you eat within the first hour of your exercise/ training, you can improve your recovery time 100% - Breakfast is very important in giving energy to the body 2) What you eat - Forget about the supplements!!! - A nutritionally balanced meal of lean protein, complex & simple carbs to replenish the energy stores depleted from exercise