Ch. 8 Nutrition

1. Ch. 8 Nutrition

2. Objectives • Describe how good nutritional habits lead to increased athletic performance and good health • Discuss the relationship of energy to food • Describe the seven food components and their importance to nutrition • Explain the importance of vitamins and mineral to a sound diet • Compare and contrast the four food pyramids outlined in the chapter • Define nutritional quackery • Discuss proper weight control • Discuss the underlying reasons for disordered eating

3. Nutrition • Nutrition is the process by which a living organism breaks down food and uses it for growth and for replacement of tissues • Proper nutrition can reduce likelihood of injury and allow athletes to perform at a higher level

4. Energy • Energy is the power to do work or to produce heat or light • Humans get energy from the food they consume • Energy is needed to maintain body functions, for active movement, and for growth and repair

5. Calorie • One calorie is the energy needed to raise the temperature of 1 gram of water from 14.5° to 15.5°C • People use lots of energy so one food calorie equals 1,000 calories • For example, a 2,000 calorie diet is actually 2,000,000 calories

6. Calories in food • Each type of food has a different energy value because they vary in types and amounts of nutrients • Carbohydrate=4 calories per gram • Protein=4 calories per gram • Fat=9 calories per gram • Alcohol=7 calories per gram

7. Balanced Diet • A person must consume a balanced diet to allow for growth, repair, and maintenance of all tissues • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Water • Fiber

8. Carbohydrates • Body’s main source of fuel for energy • 40-50% of calories should be carbs • Simple • Candy • Soda • Complex • Whole grains • Vegetables

9. Proteins • Protein is made of amino acids which the body uses to form and repair tissue • Very important to athletes • Body needs 20 different amino acids • Animal protein is best

10. Fats • Used to store energy, insulate tissues, and transport fat-soluble vitamins • Saturated fat: comes from animal sources, solid at room temperature, linked to heart disease • Unsaturated fat: found in vegetable oils • Trans fat: formed when vegetable oils are processed into margarine or shortening

11. Vitamins • Complex organic substances that the body needs • Fat-soluble vitamins: found in meats, liver, eggs, leafy green vegetables • Can become toxic if too is ingested • Water-soluble vitamins: whole grains, vegetables, fruits • Not stored by body, need to replenish regularly

12. Minerals • Inorganic substances used for growth, maintenance, and repair of tissues and bones • No supplement is needed if diet is balanced • Examples • Calcium • Sodium • Potassium • Iron

13. Water • Most important nutrient to our body • Fluid loss of 2-3% of body weight will impair performance • Average person needs 8- 8 oz glasses of water daily; an athlete needs at least 10 • When you are thirsty, you are already dehydrated

14. Fiber • Indigestible component of plant material • Soluble fiber: dissolves in fluids in the large intestine and helps lower cholesterol levels • Apple, banana, broccoli, oats, pear, peas • Insoluble fiber: does not dissolve but soaks up water; prevents constipation • Banana, broccoli, carrots, potato, raisin bran • Recommended: 25 grams daily