Exercise Science Section 10: Nutrition for Performance An Introduction to Health and Physical Education Ted Temertzoglou Paul Challen ISBN 1-55077-132-9
Food Categories Macronutrients v Direct sources of energy v Carbohydrates v Proteins v Fats Micronutrients v Act as co-agents in bioenergetic process v Vitamins v Minerals istockphoto.com/ mrpliskin
Proteins Necessary for the growth and repair of body tissue 4 Calories of energy for each gram of protein Body breaks proteins down into amino acids v 20 amino acids v Nine amino acids supplied by the foods we eat! Essential amino acids Complete proteins (foods containing 20 amino acids) v Meat, eggs, cheese, and milk Incomplete proteins (limited amounts of amino acids) v Vegetable proteins istockphoto.com/ Kativ istockphoto.com/ Floortje
Carbohydrates Most accessible form of energy 4 Calories of energy for each gram of carbohydrate Complex carbohydrates v Cereals, fruits, vegetables, legumes, and pasta Simple carbohydrates v Sugar istockphoto.com/ YinYang
Fats Insulate and protect vital parts of the body Release more energy quickly 9 Calories of energy for each gram of fat Saturated fats ( bad fat ) v Meat, poultry, butter, lard, hard margarines v Higher concentrations of lowdensity lipoprotein (LDL) Polyunsaturated fats v Soybean, corn, sunflower, safflower, sesame oils v Higher concentrations of highdensity lipoprotein (HDL) istockphoto.com/ TomBoy2290
Micronutrients Vitamins assist the body in performing several processes: v Regulate reactions that occur in metabolism v Facilitate energy release v Important in the synthesis of bone and tissue Minerals assist the body in acquiring energy from macronutrients v Aid in bone and teeth formation; v Aid in development of skeletal and connective tissues v Aid in muscle and nerve function; building muscle and transmission of nerve impulses v Detoxifies the body
Water Soluble Vitamins
Fat Soluble Vitamins
Minerals
Canada s Food Guide Canada s Food Guide to Healthy Eating v Provides recommendations for number of servings from the main food groups:! Grain Products! Vegetables and Fruit! Milk Products (now Milk and Alternatives)! Meat and Alternatives Eating Well with Canada s Food Guide v Released in 2007 v Revision providing nutritional requirements that reflect Canada s multicultural society
The Energy Equation Energy equation: the food (or energy) we take in should closely match the effort we put out Energy storage = Energy intake Energy output
Basal and Resting Metabolic Rate Metabolic rate (MR) v Measures energy that needs to be consumed in order to sustain essential bodily functions v Affected by age, sex, weight, lean muscle mass, and general level of physical fitness v Two measures are distinguished:! Basal metabolic rate (BMR) ² Measures MR under rigorous conditions! Resting metabolic rate (RMR) ² Measures MR under less rigorous conditions ² Most common measurement in practice
Harris-Benedict Equation Harris-Benedict Equation v Used to calculate your RMR v Separate calculations for males and females Males: RMR = 66.5 + (5Í H) + (13.7Í W) (6.8Í A)* Females: RMR = 665 + (1.9Í H) = (9.5Í W) (4.7Í A)* *H = height in centimetres W = weight in kilograms A = age in years
Nutrition Facts Table The nutrient information is based on a specified quantity of food. This number is the actual amount of the nutrient in the specified quantity of food. The %DV gives a context to the actual amount. It indicates if there is a lot or a little of the nutrient in the specified quantity of food. The Nutrition Facts table must always include this list of Calories and 13 nutrients.
Body Mass Index Body Mass Index (BMI) BMI is a useful measure or tool of overweight and obesity. It is calculated from your height and weight. BMI is an estimate of body fat and a good gauge of your risk for diseases that can occur with more body fat. The higher your BMI, the higher your risk for certain diseases such as: v heart disease, v high blood pressure v type 2 diabetes, v gallstones, v breathing problems, v certain cancers.
Body Mass Index Although BMI can be used for most men and women, it does have some limits: It may overestimate body fat in athletes and others who have a muscular build. It may underestimate body fat in older persons and others who have lost muscle. BMI Scores Underweight Below 18.5 Normal18.5 24.9 Overweight 25.0 29.9 Obesity - 30.0 and Above
Body Mass Index Body Mass Index (BMI): v Used to assess extent to which a person is balancing the energy equation v Ratio of a person s weight in kilograms to the square of his/her height in metres v Correlates with increased risks of disease v Does not distinguish between fat and excess muscle v BMI calculator v http://nhlbisupport.com/bmi/ bmicalc.htm
Factor That Affect Your Body Mass Index 1. Your environment If you live in a tropical country with a warmer climate, you body does not need to burn extra energy to maintain your normal body temperature. Contrary to this, if you are staying in a country with a colder climate, chances are you need to burn more energy to have a more stable internal body temperature. This way, more energy sources are lost and thus, you will have less stores of reserved energy in the form of fats and this means you will tend to have a lower weight. 2. Family history and genetics If your parents, aunt and uncles, grandmother and grandfather have a high BMI, chances are you will also be as overweight as they are. 3. Your body s metabolism What is the reason why your friend has a higher metabolic rate? Is he into sports? Does he exercise everyday? Does he have a greater muscle bulk than you do? Thus, if you will continue being a couch potato then your metabolism will never improve. 4. Lifestyle and eating habits Lifestyle and eating habits can be considered as the most important factor in the development of a high BMI value. According to the National Heart Lung and Blood Institute, energy balance is needed to attain a healthy weight. The ideal BMI doesn t come by chance.
Obesity Obesity is considered a chronic condition Contributing factors include: v Activity levels v Diet v Genetic factors v Rates of metabolism v Environmental, social, and psychological factors National Institute on Nutrition (Canada) reports there is an 80% chance that a child will become obese if both parents are also obese
Being Underweight Being underweight (officially designated as a BMI of less than 18.5) is a major health concern One prominent factor associated with being underweight includes a relentless urge for an impossibly lean physique (anorexia nervosa, bulimia and stress (Mental health Issues) Don t be fooled other shapes and sizes also suffer
Being Underweight Signs suggestive of an eating disorder include: v Preoccupation with food and weight v Eating alone v Continuous drinking of diet soda and water v Trips to the bathroom during or immediately following meals v Use of laxatives v Compulsive/excessive exercise v Increasing criticism of one s body v Expressed concerns about being fat
Being Underweight Weakened Immune System v putting them at risk of contracting infections and viruses. They may also feel weak and experience chronic fatigue. Osteoporosis v Failing to consume food with the proper nutrients (Calcium) can cause lasting damage to the bones. Reproductive Issues v stop ovulating, experience irregular periods v go into premature labor or deliver babies with low birth weights Anemia v have a low number of red blood cells, usually as a result of an iron-deficient diet. Hair Loss v a result of malnutrition.
Nutrition and Athletic Performance Food Group Grain Products Vegetables and Fruit Meat and Alternatives Milk and Alternatives Athlete 1 (divers, synchronized swimmers, and gymnasts) Athlete 2 (most athletes) Athlete 3 (endurance athlete) Minimum 5 servings 8 servings or more 10 12 servings or more Minimum 5 servings 8 servings or more 8 10 servings or more Minimum 2 servings 2 servings 2 4 servings Minimum 2 servings (teens 3 4 servings) 2 servings (teens 3 4 servings) Extra Foods Minimize extra choices Choose in moderation 2 6 servings (teens 3 6 servings) Choose to meet energy needs Source: Sport Nutrition for the Athletes of Canada
Dehydration and Fluid Replacement Water is essential for temperature regulation v Aids in digestion and in all metabolic activity v Makes up 50 60% of overall body weight; 90% of blood plasma by weight Dehydration is a loss of water (and loss of electrolytes) that affects human performance v Water best replacement for activities less than 90 minute in duration v Replacements (sport drinks) are needed when activities last longer than 90 minutes
Fluid Replacement Before exercise: v Drink 2 3 cups of water 2 3 hours before exercise v Drink 1 cup of water 10 20 minutes before exercise During exercise: v Drink 1/2 cup of cool fluid after each 10 minutes of exercise v Drink a sports beverage (6 8% concentration of carbohydrate) during activity longer than 50 minutes After exercise: v Regained fluid loss within 2 hours v Drink fluids containing carbohydrates to rebuild glycogen store and electrolytes
Upcoming Labs Need Dates BMI Lab Caloric Intake Lab Smoothie Lab Fetal Pig Lab (2 days)