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Nutrition Outline

Discover the key nutrients needed for optimal sports performance and overall well-being. Learn about the six classes of nutrients, dietary guidelines, functions of proteins, fats, and vitamins, and the importance of hydration for athletes. Explore essential minerals and dietary fiber to support your body's functions and performance.

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Nutrition Outline

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  1. Nutrition Outline Sports med 2

  2. DO YOU KNOW???? • The six classes of nutrients • The definition of metabolism • Which nutrients provide fuel for energy • Two categories of fat

  3. What does food do? • Satisfies 3 basic needs: • Supplies energy • Supports new tissue growth and repair • Helps regulate metabolism • All of these needs require NUTRIENTS!!!

  4. Eat a variety of foods from each food group Eat in moderation Guidelines for a healthy diet

  5. Can you name the 6 classes of NUTRIENTS? • CHO (carbohydrate) • Protein • Fat • Vitamins • Minerals • Water

  6. CHO • Defined: basic source on energy, critical for central nervous system, and optimal performance • During digestion: • Glucose (principle energy source) • Stored in liver as glycogen • Excess glucose not converted to glycogen is stored as fat

  7. 2 types of CHO Simple vs Complex

  8. Simple Sugars • Monosaccharides = single (simple) sugars • Fruits, table sugar • 3 types • Glucose- most common • Fructose • Galactose

  9. Complex CHO • Polysaccharides- single sugars linking together • Starches- breads, cereals, rice, pasta, grains, vegetables • Refined vs Whole Grains • Refined-germ and bran layers are stripped away • Germ-nutrient rich part of grain • Bran- contains most of the fiber and B vitamins • Whole-all 3 parts of the plant are used

  10. Athletes and CHO’s • Athletes should consume 800 mg of CHO daily 3 days prior to high activity • According to American Dietetic Association (ADA) • Consume 8 oz of 5 % CHO every 15 min during activity

  11. Protein: major component of all body tissue required for tissue repair and growth Not a significant energy source Made up of amino acids 20 amino acids 9 essential EX: meat, fish, poultry. (complete proteins) Protein

  12. Athletes and Protein • Takes longer to digest • ALWAYS consider fat to nutrient ratio

  13. Fat: lipid, source of energy, vital to growth FUNCTIONS 1 gram = 9 calories Necessary for healthy hair, growth and skin Absorption and transportation of fat soluble vitamins Fat

  14. Saturated Solid at room temp. Derived from animal sources Ex: butter, lard Unsaturated Liquid at room temp Plant sources Ex: Corn/canola oil Categories of FAT

  15. Cholesterol: white waxy substance found in the blood Good function: Some is needed to form cell membranes and sheaths for nerves. BAD Functions Builds up and deposits on artery walls Restricts blood flow Major risk factor of heart disease Fats and Cholesterol

  16. High Density lipoproteins (HDL) “good” Contained in monounsaturated fats (unsaturated) scrape som of cholesterol from blood stream Low Density lipoproteins (LDL) “bad” May lower amount of HDL in blood stream Good and Evil Cholesterol

  17. Athletes and Fat • Mostly stored subcutaneous layers • Body “hoards” or saves it under skin • Once body realizes the restriction it will start taking lean tissue for nourishment • Fat should contribute no more then 30% of total energy

  18. Dietary Fiber: plant foods that cannot be digested Soluble fiber Fruit, vegetables, bran, beans Helps reduce cholesterol level Insoluble fiber Wheat bran, whole grains, nuts/seeds Women = 25 g/day Men = 17 g/day Fiber

  19. Athletes and Fiber • Not part of pre game meal • 6 hours before

  20. Vitamins: organic substance 13 essential No energy Fat Soluble: ADEK Water Soluble: C and B Vitamins

  21. Vitamins • A • Function-helps skin, and promotes resistance to infectious disease • Deficiency-frequent infections, night blindness, dry skin • D • Function- strong bones and teeth • Deficiency-inadequate mineralization of bones • E • Function-prevents oxidation of unsaturated fatty acids • Deficiency-lethargy, anemia, loss of balance and concentration • K • Function-regulation of blood clots • Deficiency-frequent nosebleeds, bruises

  22. B Vitamins • B1 (thiamine) • Function-energy release from CHO • Deficiency-confusion, weakness, tachycardia • B2 (riboflavin) • Function-metabolism of CHO, protein, fat • Deficiency-anemia, mouth lesions, dermatitis • B3 (Niacin) • Function-glycolysis, & fat synthesis • Deficiency- irritability, depression, anxiety • B6 • Function- metablolism • Deficiency-anemia, nausea, convulsions • B12 • Function-develop RBC, maintain nervous system • Deficiency-anemia, fatigue, memory loss

  23. Athletes and Vitamins • Not necessary to take additional supplements if eating a well balanced diet

  24. Minerals: inorganic, essential for body function Major: 100 mg/day Calcium, phosphorus Build teeth and bones Magnesium, sodium, chloride Minor: Iron Formation of hemoglobin Zinc, selenium, copper Iodine Regulates hormones Minerals

  25. Athletes and Minerals • Calcium intake 800-1200 mg/day • Iron depletion = reduced hemoglobin levels, tiredness.

  26. Water: principle chemical of the human body At rest need 2 quarts of fluid each day Controls temperature. Energy production, elimination of metabolic waste 60 % of body Water

  27. Athletes and Water • 2 cups of water 2 hours before vigorous activity • 15 min before exertion, 2 cups of water

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