Basic Nutrition

1. Basic Nutrition

2. Nutrients • Everyone must eat to survive • Nutrition~ science of certain food substances, nutrients, and what they do in the body • Athletic performance can be enhanced by a sound understanding of nutritional principles. • Nutrients~ Perform three major roles • Grow, repair, and maintain all body cells • Regulate body processes • Supply energy for cells

3. Energy • The power used to do work or to produce heat or light. • Cannot be created or destroyed • Plants—solar energy—chemical energy—CHO, fats, and proteins: photosynthesis

4. Energy • Measured in calories: energy needed to raise temperature of one gram of water from 14.5-15.5 degrees Celsius (C). • 1 kilocalorie= 1,000 calories • 1 food calorie = one kilocalorie • 1 gram of CHO= 4 cal • 1 gram of Protein = 4 cal • 1 gram of fat = 9 cal • 1 gram of alcohol = 7 cal

5. Nutrients • 6 major categories of nutrients • Carbohydrates • Fats • Proteins • Water • Vitamins • Minerals • Some made in body • Essential Nutrients must be supplied to the body

6. Carbohydrates (CHO) • Sugars, starches, or fibers • The body’s most efficient source of energy • Should account for at least 55% or more of total calories • Simple (sugars) or complex (starches) • Which is better???

7. Sugars • Monosaccharide • Glucose, fructose, and galactose • Disaccharides • Sucrose, maltose, and lactose • Polysaccharides • Starch, cellulose, and glycogen

8. CHO Cont’d • During digestion: • Complex CHO are broken down into glucose • The human brain is almost totally dependent on glucose for its fuel • If not needed, stored as glycogen in the liver and muscle cells • Glucose levels are controlled by the hormone insulin and glucagon produced in the pancreas • Body has limit to what it can store • Any extra glycogen is stored as fat

9. Fat • Essential component of the diet • Most concentrated source of energy and helps the body store and use vitamins • Minimal amount of fat is essential for normal growth and development • Should be limited to less than 25% of total calories with saturated fat less than 10% of total calories

10. Fat’s Cont’d • Saturated Fats~ main dietary cause of high blood cholesterol • Found mostly in foods from some animals and plants • Hydrogenated Fats~ chemical process dealing with carbon chains foods undergo • Common in margarine and shortening

11. Fat’s Cont’d • Polyunsaturated and Monounsaturated Fats • May help lower blood cholesterol when used in place of saturated fats • Poly: oils from plants; liquid or soft • seafood • Safflower, sesame, and sunflower seeds, corn and soybeans, many nuts and seeds • Mono: liquid at room temp • canola, olive, peanuts oils, and avocados

12. Fat’s Cont’d • Trans-fatty Acids~ the new evil? • Refers to the physical positioning of hydrogen atoms around carbon chain • Found in various animal products • Formed in hydrogenation process • Raise total blood cholesterols more than saturated fats

13. Proteins • Make up the major structural components of the body • Needed for growth, maintenance, and repair of all body tissues • Body tends not to use much protein for energy • Intake Should be 12-15% of total calories • Approximately 0.8g PRO/kg body wt

14. Proteins Cont’d • Made up of amino acids • Body’s proteins are made up of about 20 different amino acids • Essential amino acids are needed by the body • 9 must be provided • Other amino acids are produced in the body • Complete • Incomplete • Diet large in protein needs to contain the essential amino acids • Meat, fish, poultry, eggs, milk, and dairy

15. Vitamins • Nutrient that helps the body use CHO, proteins, and fats • Body cannot break them down to release energy • Classified into two groups: • Fat-soluble and water soluble

16. Fat-Soluble Vitamins • Dissolved in fats and stored in the body • Taking large doses can be toxic! • Extra amounts are not easy to eliminate from the body in urine • Instead stored in liver or body fat until needed, therefore potentially toxic • Vitamins A, D, E, K

17. Vitamin A~ Helps in manufacturing of protein and DNA Milk, egg yolk, green & yellow fruits/veggies Deficiency: Night blindness, dry skin, growth failure Excess: Headaches, nausea, loss of hair Vitamin D~ Normal bone growth and development Exposure to sunlight, fortified dairy products Deficiency: Rickets in children leading to bone deformity Excess: Appetite loss, failure to grow Fat Soluble Vitamins Cont’d

18. Vitamin E~ Protects cell membranes from destruction Vegetable oils, some fruits/veggies, whole grains Deficiency: Breakage of red blood cells – anemia Excess: Nausea and diarrhea; interferes with vitamin K if vitamin D is deficient Vitamin K~ Production of blood-clotting substances Green leafy veggies; normal bacteria that live in intestines produce K that is absorbed Deficiency: Increased bleeding time Excess: No toxicity level known Fat Soluble Vitamins Cont’d

19. Water Soluble Vitamins • Dissolved in watery solution and are not stored • Therefore should be supplied in the diet each day • Thiamin (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), B12, C, Folic acid, Pantothenic acid

20. Thiamin (B1)~ Helps the brain process energy from glucose and proteins Cereals, pork, peas Deficiency: Lack of energy, nerve problems, poor sleep Excess: No known toxicity levels Riboflavin (B2)~ Helps maintain the nerve’s myelin, assists making energy available to the brain Milk, liver, fruits, and veggies Deficiency: Dry skin, cracked lips, behavior problems in children Excess: No known toxicity levels Water Soluble Vitamins Cont’d

21. Niacin (B3)~ Helps the brain produce essential chemicals: aids in protein manufacturing Liver, meat, poultry, peanut butter, enriched breads and cereals Deficiency: Skin problems, diarrhea, mental depression Excess: Skin flushing, intestinal upset/ulcers Pyridoxine (B6)~ Helps the brain produce essential chemicals: aids in protein manufacturing White meats, whole grains, liver, egg yolk Deficiency: Poor growth, anemia, mood swings, poor sleep Excess: Severe loss of coordination from nerve damage Water Soluble Vitamins Cont’d

22. Vitamin B12~ Production of genetic material; maintains central nervous system Foods of animal origin Deficiency: Neurological problems Excess: No known toxicity Folic Acid~ Helps produce RNA/DNA- both important in the formation of nucleic acids and storage of recent memories Wheat germ, liver, yeast, mushrooms, green leafy veggies, fruits Deficiency: Anemia, apathy, irritability, impaired memory Excess: No known toxicity Water Soluble Vitamins Cont’d

23. Vitamin C~ Helps in the utilization of protein: improves absorption of certain forms of iron needed by the brain Fruits and veggies Deficiency: Scurvy, fatigue, swollen joints, depression Excess: Kidney stones, diarrhea Pantothenic Acid~ energy from CHO, fats, and Proteins Widely found in foods Deficiency: Not observed in humans under normal conditions Excess: No known toxicity Water Soluble Vitamins Cont’d

24. Minerals • More than 20 mineral elements need to be supplied by the diet • 6 very common: iron, magnesium, potassium, zinc, chromium, and water • Role is unclear • Needed for a variety of jobs such as forming strong bones and teeth, generating energy, activating enzymes, and maintaining water balance • Most stored in the body: bones and liver

25. Iron • Assists in the processing of nutrients required in brain activity • Helps process neurotransmitters and DNA • Found in red meats and beans • Deficiency: conduct disorder, inattentiveness, hyperactivity, poor concentration, anemia

26. Magnesium • Helps get energy from nutrients for the brain • Found in most foods • Deficiency: Irritability, nervousness, lethargy, depression, and confusion

27. Potassium • Required for normal levels of brain neurotransmitters • Helpful for preventing cramps • Found in fruits (bananas) • Deficiency: Feelings of weakness, loss of appetite, nausea, irrational thinking, confusion

28. Zinc • Required in virtually every enzyme reaction in the brain • Helps manufacture RNA, DNA, and protein • Helps provide energy from glucose and protein • Found in most foods (fortified) • Deficiency: Lethargy, irritability, poor eating habits, poor appetite, fatigue, and confusion

29. Chromium • Essential for glucose metabolism • Brain in almost totally dependent on glucose for its fuel • Found: Fortified in most foods • Deficiency: poor concentration, impaired short-term memory, mood fluctuations, general feelings of tiredness

30. Water • Most essential nutrient • Live for weeks/months without the other nutrients • Perish after a few days without water • 2%-3%: impair performance • 7%-10%: fatal • 60% adults body weight = water • Takes part in the digestion process and maintaining homeostasis • Adult requirement is 2.5 liters of water a day • Deficiency: Dehydration symptoms = death

31. Hydration • 6-8 glasses for average • Prehydrate two of fluids within an hour of exercise • During and after exercise drink as much as possible

32. Sports Drinks • Sugar • Minerals • Sodium • Potassium • Water • Vitamins • Ephedra (ma huang) • Advantages: • Sugar content: allowing muscles to gain energy and delay fatigue

33. Dietary Fiber • Indigestible component of plants • Soluble • Helps lower cholesterol levels • Insoluble • Adds bulk to intestinal contents • 25 grams a day

34. Daily Values • 2000 calories per day (DRV) • 30% fat • 65 grams • 10% saturated fat • Less than 20 grams • 60% CHO • 10% protein • Cholesterol less than 300 milligrams • Sodium less than 2,400 milligrams

35. Food Guide Pyramid

36. Nutritional Quackery • Without scientific research • Not treated by the FDA • Prey on innocent • Be an informed consumer

37. Making Weight • Gaining weight • Weight training • Losing weight • Females: 1,000-1,200 • Males: 1,200-1,400 • Combination of diet and exercise

38. Ideal Weight Calculations • BMI =Weight (lb.) / height (in.)/height (in.) x 703 • Normal weight: • 18.5 to 24.9 • Overweight • 25 to 29.9 • Obesity • 30 or greater