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Chapter 5

Chapter 5. Nutritional Considerations. Nutrition Basics. Nutrients Carbohydrates Fats Proteins Vitamins. Nutrition Basics. Nutrients Minerals Water. 3 Major Roles of Nutrients. Growth Repair Maintenance tissues, regulation of body processes providing energy. Energy Sources.

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Chapter 5

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  1. Chapter 5 Nutritional Considerations

  2. Nutrition Basics • Nutrients • Carbohydrates • Fats • Proteins • Vitamins

  3. Nutrition Basics • Nutrients • Minerals • Water

  4. 3 Major Roles of Nutrients • Growth • Repair • Maintenance • tissues, regulation of body processes • providing energy

  5. Energy Sources • Carbohydrates (CHO) • 55-60% of caloric intake • 1 gram yields 4 calories

  6. Forms of CHO’s • Sugars • Simple • Complex (Starches)

  7. Forms of CHO’s • Starches • Rice, potatoes, bread • Metablolized & coverted to glucose • Glycogen

  8. Forms of CHO’s • Fiber (25 gm) • Insoluble • bran cereals, whole grain bread • Soluble • oatmeal • legumes

  9. Fats • Primary source of energy • 1gram yields 9 calories • 25-30% of caloric intake • Milk, dairy products, etc

  10. Fats • Saturated • solid @ room temperature • animal sources • increase blood cholesterol

  11. Fats • Unsaturated • monounsaturated • olive, canola, peanut, sesame • polyunsaturated • corn, safflower, sunflower, soybean • decrease blood cholesterol

  12. Proteins • 1gram yields 4 calories • 10-15% of caloric intake • amino acids • 9 essential • meat & poultry

  13. Protein Supplementation • Consume more than twice the RDA • Excess is converted to fat storage

  14. Preevent Nutrition • 3-4 hours before competition • high in CHO’s • Avoid spicy foods and fiber • Avoid whole milk, drink H2O • Liquid food supplementation?

  15. Glycogen Supercompensation • Classical vs. Modified • “Maximizing glycogen stores by increasing CHO’s • 6 day period divided into 3 phases • Phase I (days 1 &2) • training hard, CHO’s restricted

  16. Glycogen Supercompensation • Phase II (days 3-5) • training is decrease, CHO’s intake increased by 50-100% • Phase III (day 6) • day of event, normal diet

  17. Weight Control & Body Composition • Total body weight • Fat and nonfat components • Percent body fat • Lean body weight

  18. Weight Control & Body Composition • Average body fat • College female 20-25% (12%) • College male 12-15% (3%) • skinfolds, hydrostatic weighing, electrical impedance

  19. Overweight vs. Obesity • Excess body weight vs. overfat • # of adipose cells and their size determine body fat

  20. Overweight vs. Obesity • Tryglycerids are stored inside the adipose cell • Energy needs determines the movement of tryglycerides in & out of the cell • 1 pound of body fat=3500 calories

  21. Assessing Caloric Balance • caloric balance=consumed-expended • calories are expended 3 ways • basal metabolism • work • excretion

  22. Weight Control & Weight Loss • Dieting, exercise, or combination of both • Setpoint Theory & Weight Regulating Mechanism • Considerations • dieting results in decreased lean muscle tissue • the greater the lean tissue the higher the metabolic rate

  23. Weight Control & Weight Loss • Exercise maintains lean tissue & helps maintain the setpoint • Balance is the key • 1.5-2 pounds week • 1000-1200 calories, 1220-1400 calories

  24. Weight Gains • 1 pound of muscle=2500 calories • increase caloric intake by 500-1000 calories daily • Balance

  25. Eating Disorders • Bulimia • Anorexia Nervosa

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