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Essential Nutrients for Health and Fitness: Understanding Protein and Carbohydrates

This guide delves into the importance of protein and carbohydrates in maintaining health and supporting fitness goals. Learn about protein functions, sources, requirements, and real-life case studies. Explore different types of carbohydrates, their functions, sources, and how to calculate your daily intake. Discover tips on fiber consumption and the significance of vitamins and minerals. Gain insights into nutrient requirements for optimal health and fitness.

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Essential Nutrients for Health and Fitness: Understanding Protein and Carbohydrates

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  1. Nutrient Requirements for Health & Fitness • A closer look at nutrients… A. Essential Nutrients • 1.Energy Yielding • a. Protein (PRO) • Functions • Makes antibodies • Builds muscle, bone, skin, blood • Aids in formation of hormones & enzymes • Carries O2, iron and nutrients to all cells

  2. Protein • 1lb muscle • 73% water • 20% protein • salts and other things • most abused nutrient • excess gets stored as fat • body uses whole proteins best • limited energy use in body

  3. Protein • Requirements in health & fitness • .8gm/kg body weight- most healthy adults • .5gms per lb of body weight • .8-1.0gms /kg.bdwt fitness enthusiasts • 1.0-1.5gms/kg. bdwt body builders, pro athletes • Past this…no real need….. stored as fat • 1kg=2.2lb • Food Sources • Meat/meat alternative food group • Dairy products • Good source contains 10 gms PRO or more

  4. Protein • Calculate the protein requirements of a 25 year old fitness enthusiast. • . Trains daily. • Ht: 6’ Wt: 172lbs • Case study

  5. CARBOHYDRATES • Carbohydrates (CHO) • Functions • Main source of immediate energy for body • Preferred source of energy for brain & nervous system • Required to use/metabolize fat in body for energy

  6. CARBOHYDRATES • Types: • Simple Carbohydrates ( CHO) • Building blocks for CHO • Enter blood stream quickly • Monosaccharides- glucose, fructose, galactose • Diasaccharides- sucrose, maltose, lactose • Americans get ~ 25% of CHO from simple….. Should be <10% • Usually empty calories (except fruit/vegetable)

  7. CARBOHYDRATES • Complex Carbohydrates • Enter blood stream more slowly/gradually • Should be most of CHO intake • Starches- grains, potatoes, rice, beans • Glycogen: stored in muscle & liver • Fiber- soluble & insoluble

  8. CARBOHYDRATES • Food Sources • Bread, cereal, grain group- complex CHO • Fruits-simple CHO • Vegetables- simple & complex CHO • Sweets, junk food- simple CHO • Dairy-simple • Meats-none • High CHO food contains 15gms CHO or more • Low CHO food contains less than 3gms CHO • Requirements in health & fitness • 55-65% of total calories • 10-15% from simple CHO • Formula: Total calories x(.55-.65)/4= gms CHO

  9. CARBOHYDRATES • Calculate the CHO grams “SS” needs to eat if she requires 1800 calories per day.

  10. Glycemic Index See chart in text pg 107 Pros- Cons-

  11. Carbohydrate Loading Used to increase amount of glycogen stored in muscles before an athletic event 3-7 day protocol Tapers exercise ( 7-13 days) and increases carbohydrate intake Used mainly for endurance events of 1-1/2 hours or more…marathons, triathlons..long distance biking

  12. Carbohydrate Loading 3-5 grams of CHO per pound body weight ( about double compared to fitness enthusiast PROS CONS Sample menu pg 117 in text

  13. Fiber • Requirements- 25-35 gms /d • Found in fruits, vegetables and whole wheat grains/cereals, nuts, seeds, beans • Tips • 3 “S”s Seeds, Skins, Strings

  14. Fiber… • Fiber content in foods: • Cereals- 4gms+ • Breads- 1.5+ • Whole wheat flour, grain, stoned wheat in ingredient list. • Crackers-2gms

  15. Vitamins and Minerals Functions: See chart Need very little! Many foods are fortified (what is the difference between fortified and enriched?) Avoid megadoses or over the TL levels

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