Freshman PE 2008
Nutrition
The sum of the processes by which an animal or
plant takes in and utilizes food substances.
Nutrient: The substances (stuff) your body needs
to function correctly
Energy Repair and Replace Cells Start Chemical Processes Balance Body Chemistry
Improve overall health Hasten the results of exercise Improve athletic performance Increase energy levels Decrease risk of disease and illness Improve body composition
Unit of food energy Definition: the amount of heat (energy) required to raise the temperature of one gram of water by 1 °C Where do we get calories?
Macronutrients ▪ Carbohydrates, Fats, Proteins ▪ Calories are also found in alcohol 7 cal/g
Carbohydrates (60%) Fats (30%) Proteins (10%)
Use of carbohydrates
Anaerobic activity (high intensity, short-duration) Aerobic activity (low intensity, long-duration) Main use of energy during exercise
4 cal/g 60% of daily calories should come from carbohydrates Complex vs. simple carbohydrates
Short-term and long-term energy Simple (short-term) carbohydrates are stored as fat if not
Where do we get carbohydrates?
Whole grains, fruits, vegetables, pasta
used immediately
Build and repair body tissues and structures Synthesis of hormones, enzymes and regulatory peptides Can be used for energy with an insufficient carbohydrate diet 4 cal/g Not an efficient source of energy Made up of amino acids
Essential Non-essential
Made up of amino acids Food sources of protein
Essential amino acids
Meat, fruits, vegetables, grains, dairy products, supplements Cannot be manufactured in the body (or are manufactured in
Non-essential amino acids
insufficient amounts) and must be obtained through food or supplementation
Recommended daily allowance (RDA)
.8g/kg/day The body may need more depending on the activity of the
Manufactured naturally in the body
person 10% of daily calories should come from protein
Main source of energy when oxygen is available
9 cal/g 30% of daily calories should come from fats
Functions
Transports fat-soluble vitamins (A, D, E and K) Cellular-membrane structure and function Regulation and excretion of nutrients in the cells Protects organs
Saturated Fats
Hard at room temperature Commonly found in animal meats Increases LDL or “bad” cholesterol Examples of saturated fats
▪ Lard, butter, coconut oil, palm oil, mayonnaise, in animal products – bacon, sausage, pepperoni, hamburger
Unsaturated Fats
Liquid at room temperature Examples of unsaturated fats
▪ Olive oil, canola oil, almond oil, nuts
Constitutes approximately 60% of the adult human body by weight One can only survive a few days without adequate fluid 96 oz. of water should be consumed daily
Benefits of proper hydration
More water is necessary with exercise
Nutrients are distributed throughout the body efficiently Body temperature regulation improves Blood volume is maintained Increases the % of fat used for energy purposes Liver function improves Gland function improves Appetite decreases significantly
Decreased performance Decreased blood volume Decreased blood pressure Decreased sweat rate Muscle cramping Water retention Decreased heart rate Sodium retention Increased perceived exertion Decreased blood flow to skin
What is better? When do I need a sports drink (Gatorade, Powerade)?
After intense exercise and extreme water loss ▪ Replenishes electrolytes, sodium, and potassium Not good for everyday consumption ▪ Too much sugar that is converted to fat if not used right away ▪ Increase calorie intake
MacroNutrients: Building blocks of the body but do not provide energy Organic substances required to regulate the proper functioning of cells Vitamins are either fat-soluble (A, D, E, K) or they are water-soluble (B, C) Best to get vitamins from foods rather than supplements
Naturally occurring chemical elements found throughout the human body in the bones, muscles, teeth, blood and nerve cells Examples of minerals
Calcium, magnesium, potassium Diets rich in green vegetables, fruits, and grains will provide the
What do minerals do?
body with sufficient minerals
Maintain normal water balance in the body Regulate breakdown of carbohydrates Helps form red blood cells Maintain a healthy immune system Strengthen bones and teeth Involved in every aspect of the human body
by Lynn Alex Magnesium is an important mineral that promotes the healthy functioning of our body. It is vital for many biochemical processes in the body. Magnesium is stored in all body tissues. How magnesium benefits the body: - It plays an important role in ensuring the healthy growth and maintenance of bones and teeth; - It is essential for a healthy heart. It not only helps the body to stabilize the rhythm of the heart but also plays a vital role in preventing abnormal blood clotting in the heart; - It helps to maintain normal blood pressure; - It is essential for a healthy nervous system. It plays an important role in the transmission of nerve impulses; - It is crucial in helping the body muscles to relax and function properly. It is highly beneficial for relieving stiff muscles and hence recommended for fibromyalgia patients;
It promotes a healthy immune system; - By maintaining blood sugar levels it helps the body prevent and manage diabetes; - It is an important element in energy metabolism and protein synthesis;
Energy : Carbohydrates. – Fats - Proteins Repair and Replace Cells: Proteins Start Chemical Processes: Vitamins Balance Body Chemistry: Minerals-Vitamins and H2O