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? H ungry A ngry L onely T ired
We eat for health, performance, appearance, psychological reasons, & emotional reasons (HALT)
H ungry
A ngry
L onely
T ired

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

5. Carbohydrates (CHO) Most accessible form of energy (4 cal/g)
Two types:
Complex (pastas, cereals, rice)
Simple (sugars, candy)
Broken down into glucose, excess stored as glycogen
Stored in liver, muscle, and blood
45 – 65% of diet should be CHOs

6. Proteins (PRO) Two types: Complete (animal products, meat, dairy)
Incomplete (plant products, nuts, beans, vegetables)
Energy nutrient (4 cal/g)
Broken down into 22 amino acids; 9 are essential
10 – 35% of diet should be Proteins

7. Fats Most concentrated form of energy (9 cal/g)
Essential for organ protection, insulation and vitamin solubility
Two types:
Bad Fats
Saturated (animal products)
Hydrogenated Fats (deep fried foods)
Trans (worst kind of fat – coronary heart disease)
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 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

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 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 Metabolism:
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. Gain weight = ENERGY INTAKE > Energy Output
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. Lose = Energy Intake < ENERGY OUTPUT
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 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

19. 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

20. Key Nutrition Tips 2) What you eat - Forget about the supplements!!!
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