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Nutrient Requirements for Health & Fitness

Nutrient Requirements for Health & Fitness. A closer look at nutrients… A. Essential Nutrients 1.Energy Yielding a. Protein (PRO) Functions Makes antibodies Builds muscle, bone, skin, blood Aids in formation of hormones & enzymes Carries O2, iron and nutrients to all cells. Protein.

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Nutrient Requirements for Health & Fitness

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  1. Nutrient Requirements for Health & Fitness • A closer look at nutrients… A. Essential Nutrients • 1.Energy Yielding • a. Protein (PRO) • Functions • Makes antibodies • Builds muscle, bone, skin, blood • Aids in formation of hormones & enzymes • Carries O2, iron and nutrients to all cells

  2. Protein • 1lb muscle • 73% water • 20% protein • salts and other things • most abused nutrient • excess gets stored as fat • body uses whole proteins best • limited energy use in body

  3. Protein • Requirements in health & fitness • .8gm/kg body weight- most healthy adults • .5gms per lb of body weight • .8-1.0gms /kg.bdwt fitness enthusiasts • 1.0-1.5gms/kg. bdwt body builders, pro athletes • Past this…no real need….. stored as fat • 1kg=2.2lb • Food Sources • Meat/meat alternative food group • Dairy products • Good source contains 10 gms PRO or more

  4. Protein • Calculate the protein requirements of a 25 year old fitness enthusiast. • . Trains daily. • Ht: 6’ Wt: 172lbs • Case study

  5. CARBOHYDRATES • Carbohydrates (CHO) • Functions • Main source of immediate energy for body • Preferred source of energy for brain & nervous system • Required to use/metabolize fat in body for energy

  6. CARBOHYDRATES • Types: • Simple Carbohydrates ( CHO) • Building blocks for CHO • Enter blood stream quickly • Monosaccharides- glucose, fructose, galactose • Diasaccharides- sucrose, maltose, lactose • Americans get ~ 25% of CHO from simple….. Should be <10% • Usually empty calories (except fruit/vegetable)

  7. CARBOHYDRATES • Complex Carbohydrates • Enter blood stream more slowly/gradually • Should be most of CHO intake • Starches- grains, potatoes, rice, beans • Glycogen: stored in muscle & liver • Fiber- soluble & insoluble

  8. CARBOHYDRATES • Food Sources • Bread, cereal, grain group- complex CHO • Fruits-simple CHO • Vegetables- simple & complex CHO • Sweets, junk food- simple CHO • Dairy-simple • Meats-none • High CHO food contains 15gms CHO or more • Low CHO food contains less than 3gms CHO • Requirements in health & fitness • 55-65% of total calories • 10-15% from simple CHO • Formula: Total calories x(.55-.65)/4= gms CHO

  9. CARBOHYDRATES • Calculate the CHO grams “SS” needs to eat if she requires 1800 calories per day.

  10. Glycemic Index See chart in text pg 107 Pros- Cons-

  11. Carbohydrate Loading Used to increase amount of glycogen stored in muscles before an athletic event 3-7 day protocol Tapers exercise ( 7-13 days) and increases carbohydrate intake Used mainly for endurance events of 1-1/2 hours or more…marathons, triathlons..long distance biking

  12. Carbohydrate Loading 3-5 grams of CHO per pound body weight ( about double compared to fitness enthusiast PROS CONS Sample menu pg 117 in text

  13. Fiber • Requirements- 25-35 gms /d • Found in fruits, vegetables and whole wheat grains/cereals, nuts, seeds, beans • Tips • 3 “S”s Seeds, Skins, Strings

  14. Fiber… • Fiber content in foods: • Cereals- 4gms+ • Breads- 1.5+ • Whole wheat flour, grain, stoned wheat in ingredient list. • Crackers-2gms

  15. Vitamins and Minerals Functions: See chart Need very little! Many foods are fortified (what is the difference between fortified and enriched?) Avoid megadoses or over the TL levels

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