Fundamentals of Nutrition

1. Fundamentals of Nutrition Nutrition includes all the body the processes related to food. • Digestion • Absorption • Metabolism • Circulation • Elimination Nutritional Status refers to the state or condition of one’s nutrition

2. Fundamentals of Nutrition Nutrition plays a large role in determining person’s: • Height • Weight • Strength • Skeletal and Muscular Development • Physical Agility • Resistance to disease • Appetite, posture, complexion, mental ability • Emotional and Psychological health

3. Poor Nutrition As beneficial are the effects of good nutrition so to are the effects of bad poor nutrition: • Hypertension – high blood pressure • Atherosclerosis – narrowing of arteries • Osteoporosis – tiny openings in bones – brittle bones • Malnutrition – state of poor nutrition – disease, fatigue, depression, poor posture, over/under weight, poor complexion, lifeless hair, irritability

4. Athletic Performance can be enhanced by a full understanding of nutritional principles! An athlete who follows a proper diet will have fewer injuries and perform at a higher level!!

5. Essential Nutrients Nutrients are composed of chemicals found in food – they are used by the body to perform all the body functions Six Essential Nutrients • Carbohydrates – provide heat and energy • Lipids – growth & development, heat, energy, insulation, protection • Protein – Build and repair of body tissue • Vitamins & Minerals – regulate body functions and body repair • Water – Carries nutrients and wastes throughout body, regulates body functions

6. Carbohydrates • Major source of readily available energy in the body • Takes 3 - 4 hours to breakdown in body • Commonly called starches or sugars • Considered cheaper source of energy because produced by plants, 4Kcal/gram • Easily Digested • Sources – Breads, cereals, noodles/pastas, crackers, potatoes, corn, peas, beans, grain, fruits, sugar and syrups

7. Lipids - Fats • Commonly called Fats and Oils • Most common found in human body are called triglyceride, phospholipids and cholesterol • Most concentrated form of energy in the body, 9kcal/gram • Maintain Body Temperature – Insulation • Cushion Organs and bones • Two Classifications of Fats – Saturated & Polyunsaturated • Saturated Fats – solid at room temperature ( animal fat, dairy, chocolate) • Polyunsaturated Fats - Soft or oily at room temperature (fish, fowl, plant oils, olive/peanut oil,

8. Cholesterol Cholesterol is a lipid (fat) found in the body and animal products Common sources of cholesterol: egg yolks, fatty meats, shell fish, butter, creams, cheese and whole milk Transported in the body by lipoproteins – HDL & LDL HDL – good cholesterol carries it back to liver for re-use, prevents buildup in arteries LDL – bad cholesterol – plaque buildup in arteries (atherosclerosis)

9. Proteins Proteins are the basic components of all body cells 4 – 6 hours to digest Essential for building and repair of body Regulates body functions by providing heat and energy, 4Kcal/gram Made up of 22 Building Blocks – Amino Acids 9 Essential Amino Acids – complete – essential to life, found in fish, meats , milk eggs and cheese 13 Non Essential – incomplete – usually vegetable foods: cereals, soybeans, dry beans, peas, corn and nuts

10. Vitamins & Minerals Vitamins are compounds that are essential to life. Important for metabolism, tissue building and regulation of body processes They make things happen in body – they do not provide nutrients or energy Two types – Water soluble (B complex, C, etc.) – Fat soluble (A,D,E,K) Minerals – Inorganic (non-living) elements Regulate body fluids, assist in body functions, aid in building of body tissue DO NOT PROVIDE ENERGY OR NUTRIENTS

11. Energy Energy is needed for all work in body both voluntary (skeletal muscles) and Involuntary (breathing, digestions, etc.) The rate at which the body uses energy just for maintaining its own tissue without doing any voluntary work is called BASAL MATABOLIC RATE -BMR

12. Measuring Food • Foods vary in the amount of energy they contain. • For example a candy bar contains more energy than an apple • When the body metabolizes nutrients to create energy heat is released. • The amount of heat released is the way energy content of food is measured • The heat is measured in a unit called Kilocalorie or just calorie • The number of calories in food is called its caloric value • Carbohydrates and Proteins have 4 calories/gram • Fat has 9 calories/gram • Vitamins, Minerals, Water = 0 calories

13. Measuring Food An person’s caloric requirement is the number of calories needed by the body in a 24 hour period. • Caloric requirements vary from person to person • Physical activity, gain/loose weight, age, sex, size of person, climate, physical condition General Guideline – 1 Pound = 3,500 calories General Guideline – Maintain weight – 15 calories/pound/day • 120 lb. person: 15 x 120 = 1800 calories/day • Decrease 500 calories/day is 3500 calories/week = 1 lb. • Recommended safe and efficient to loose 1 – 2 lbs./week

14. Maintaining Good Nutrition Good Health is everyone’s goal and good nutrition is the best way to achieve good health • This is accomplished by eating a balanced diet in the correct amounts. • Choosing foods from the five major food groups within recommended servings per day is best way to maintain good nutrition • Foods should be from the FOOD GUIDE PYRAMID

15. Food Guide Pyramid

16. Athletes Daily Requirements 55 – 60 % Carbohydrates 10 – 12 % Protein 25 – 30 % Fat

17. Fuel Source Carbohydrates, Proteins & Fats can all be used as fuel source inside the body. Body burns fuels at different times and at different rates depending on bodies requirements. Carbohydrates are burned first – stored in muscle cells (no o2) Once Carb’s are used up body will burn Fats as a fuel source but Oxygen is needed to convert fats into a fuel Protein is the last fuel burned.

18. Pre- Event Meal Really begins 48 hours before competition Should eat meal 3 – 4 hours before event Should be satisfying, tasty & enjoyable Avoid: high animal fat, protein, sugars Avoid: Coffee, tea, fruit juices, caffeine Eat complex carbohydrates (pasta, potatoes & other vegetables)

19. Body Typing - Somatotypes • There are three body types (shapes) called somatotypes. • Ectomorph • Tall, Slender, long bones, narrow chest, long head and fingers • Mesomorph • Long Bones, Well Defined Muscles, Long Neck, Slender Waist, Broad Hips, long extremities • Endomorph • Little to no Muscle Definition, Small Bones, large Head, Long Trunk, Short Neck, Short Arms, Legs Taper down to ankles (Cankles) • Many Individuals are a combination of two somatotypes – they have characteristics of two body types

21. Body Fat in Athletics • Average Male: 12 – 15 % • Average Female: 22 – 25 % Weight Loss in Athletics • Decrease caloric intake • Increase Caloric expenditure • Core (Ideal Body Weight) Body Weight – set point in brain • 1 – 2 pounds per week • Weight Loss in Wrestling/Weight Lifting • Minimum 5 – 6 weeks • No more than 3 lbs. per week • Do not go below 5 % body fat

22. Weight Gain in Athletics Increase Caloric Intake Must also increase exercise levels to increase muscle mass Increase Rest and Recovery Time Many small meals throughout day

23. Eating Disorders • Bulimia • 1 in every 200 athletes, average age 12-18 yrs. old, generally female • Gorge – Purge • No nutrients are available, body deteriorates • Stomach can Rupture • Heart Rhythm Changes • Liver Damage • Anorexia Nervousa • Distorted body image • Just don’t eat – not enough nutrients to maintain or support life

24. Eating Disorders • Signs of Eating Disorders • Social Isolation • Lack of Confidence • Ritualistic Eating Habits • Obsession with Exercise • Obsession with counting calories • Constant over estimation of body size • Patterns of leaving the table to go to bathroom • Suffer from problems associated with malnutrition • Menstrual Irregularities • Fatigue • Tooth Decay