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
used immediately
Where do we get carbohydrates?
Whole grains, fruits, vegetables, pasta
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
Meat, fruits, vegetables, grains, dairy products, supplements
Essential amino acids
Cannot be manufactured in the body (or are manufactured in
insufficient amounts) and must be obtained through food or
supplementation
Non-essential amino acids
Manufactured naturally in the body
Recommended daily allowance (RDA)
.8g/kg/day
The body may need more depending on the activity of the
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
More water is necessary with exercise
Benefits of proper hydration
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
body with sufficient minerals
What do minerals do?
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