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Nutrition Vocab

Learn about the six classes of nutrients, their roles in metabolism, and how they provide energy for athletes. Discover guidelines for a healthy diet and the importance of each nutrient category.

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Nutrition Vocab

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  1. Nutrition Vocab Sports med 2

  2. Nutrition Outline Sports med 2

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

  4. The Nutrients • Perform 3 basic needs: • Supports new tissue growth and repair • Helps regulate body processes • Supplies energy for cells

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

  6. Can you name the 6 classes of NUTRIENTS? • CHO (carbohydrate) • Protein • Fat • Vitamins • Minerals • Water • Use figure 5-1 pg. 82 to fill in % needs

  7. CHO • Defined: basic source of energy, critical for central nervous system, and optimal performance • Stored in liver as glycogen • Excess glucose not converted to glycogen is stored as fat

  8. 2 types of CHO • Simple vs Complex • both can be digested and converted into blood glucose

  9. Simple Sugars • Digested quickly and contain refined sugars with few essential vitamins and minerals • Fruits, table sugar • 3 types • Glucose- most common • Fructose • Galactose

  10. Complex CHO • Take longer to digest and are usually packed with fiber, vitamins, and minerals • 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

  11. Fat • Defined: most concentrated source of energy, providing more than twice the calories per gram when compared to CHO/proteins FUNCTIONS • 1 gram = 9 calories • Vital for healthy skin/hair, growth and temperature regulation

  12. Protein • Defined: major component of all body tissue required for growth, maintenance and repair • Not a significant energy source, body relies on fat and CHO • Proteins are needed to make enzymes, and many hormones and antibodies that help fight infection

  13. Protein • Basic unit= Amino Acids (20) • Majority are produced by the body as needed • Essential amino acids • Must be supplied by diet • Diets containing large amounts of protein don’t support growth/maintenance/repair if essential amino acids are not available in proper portions • Complete proteins have proper protein amounts and essential amino acids • meat, fish, poultry, eggs, milk, other dairy products. (complete proteins) • Beans and Legumes. (potential source)

  14. Shoulder ROM Video

  15. Vitamins • Defined: perform essential roles primarily as regulators of body processes. • Play a critical role in tissue healing and repair • No energy

  16. Vitamins • Fat Soluble Vitamins • Dissolve in Fats and stored in the body • ADEK • Water Soluble Vitamins • Dissolved in water and are not stored • Thiamin, niacin, B12, riboflavin, B6, Vitamin C, Folate • Use table 5-1 pg. 84 to fill in notes

  17. Antioxidant nutrients • May prevent premature aging, certain cancers, heart disease, and other health problems • Protects vital cell components from the destructive effects of certain agents, including O2 • Examples • Vitamin C, E • Beta carotene-plant pigment found in dark green, yellow, and orange fruits and veggies that can convert to vitamin A

  18. Minerals • Needed for a variety of jobs such as forming strong bones and teeth, generating energy, activating enzymes and maintaining water balance • Stored in the body especially the bones and liver

  19. Major Minerals • Calcium, Sodium, Phosphorus, Iron, Copper, Zinc, Magnesium • Use table 5-2 pg. 86 to fill in notes.

  20. Water • Water: principle chemical of the human body, most essential nutrient • No calorie supply, but needed for energy production • Controls temp. Energy production, elimination of metabolic waste • Can’t rely on thirst signals, already dehydrated

  21. Electrolyte Requirements • Sodium, chloride, potassium, magnesium, and calcium are electrically charged ions in a solution • Maintain balance of H2O outside of cell • Can be replaced w/a balanced diet • Losses are primarily responsible for muscle cramping and heat intolerance • Sweating causes electrolyte loss

  22. Welcome! • Enter the food you consumed into your food log • Get an iPad and start working on your myplate.gov scavenger hunt

  23. ChooseMyPlate • 2010 Dietary Guidelines for Americans to help consumers make better food choices. • illustrates food groups using a familiar visual, a place setting. • ChooseMyPlate.gov

  24. ChooseMyPlate: Fruit • Key message: • Make half plate fruits and Veggies • How Much?? Girls 14-18 years old = 1 ½ cups** Boys 14-18 years old = 2 cups** What’s a cup?? http://www.choosemyplate.gov/fruit

  25. ChooseMyPlate: Vegetables • Key Message: Make half your plate fruits and vegetables. • How Much? Girls 14-18 years old= • 2½ cups** Boys 14-18 years old= • 3 cups** • What counts as a cup? http://www.choosemyplate.gov/vegetables

  26. ChooseMyPlate: Grains • Key Message:Make at least half of your grains whole grains • How much? Girls 14-18 years old = 6 ounce equivalents** 3 ounce equivalents(whole grain) Boys 14-18 years old= 8 ounce equivalents** 4 ounce equivalents(whole grain) What’s an ounce? http://www.choosemyplate.gov/grains

  27. ChooseMyPlate: Protein • Key message: Go Lean! • How much? Girls 14-18 years old = • 5 ounce equivalents** Boys 14-18 years old = • 6 ½ ounce equivalents** • What counts as ounce? USDA's MyPlate.gov - What counts as an ounce equivalent in the Protein Foods Group?

  28. ChooseMyPlate: Dairy • Key Message:Switch to fat-free or low-fat (1%) milk. • How much Girls 14-18 years old=3 cups Boys 14-18 years old = 3 cups • What Counts as cup? How to Count Dairy Servings - Food Groups - ChooseMyPlate.gov - USDA

  29. Sports med 2 Nutrient Timing

  30. How Our Bodies Use Food as Fuel • It takes 24-48 hours to stock/restock the energy! • Digestion • Liquefied food is sent to the small intestine where its absorbed into the blood • Macronutrients: CHO, protein, fat • Micronutrients: vitamins, minerals • Phytonutrients: fiber, water

  31. How Our Bodies Use Food as Fuel • The CNS only runs on CHO! • Carbohydrate • All CHO is broken down into sugars & absorbed into blood as glucose • High intensity exercise= muscles use only glucose • Athletes consume high CHO to manufacture glycogen storing enzymes

  32. How Our Bodies Use Food as Fuel • Most whole/real food have a greater amino acid content than any supplement! • Protein • Cant be stored in large amounts, better to eat small amounts during each meal, than one large amount • Body prefers amino acids for growth, repair, and immune function instead of energy • High intake =excess fluid loss and make you nauseous • Amount needed is determined by weight, and sport • Bodies can’t use more than 2 g/kg of protein per day

  33. How Our Bodies Use Food as Fuel • Fat • Remains in the stomach longer, complicated to digest, not immediately ready for fuel • CHO is needed to burn fat • Dietary fat- needed for hormones, affects BP, inflammation and thickness of blood • Body fat- part of cell membranes, nerve sheaths, protect and insulate • Only burned for fuel during aerobic metabolism • Intramuscular fat burned at mod. intensity exercise lasting 2 hours.

  34. How Our Bodies Use Food as Fuel • Metabolism • Process by which nutrients are broken down and utilized as fuel • When energy is required fuel is metabolized

  35. How Our Muscles Use Food as Fuel • Anaerobic • Oxygen is not part of the metabolic process • Glucose = only fuel used • Glycolysis produces ATP as a by-product • ATP= true energy muscles use to contract • Creatine helps recycle ATP for more energy • Aerobic • Gives off more ATP energy, but you have to work at lower intensity • Some protein contributes but mostly fat and CHO used

  36. How Our Bodies Know When to Use Fuel through Hormones • Hormones = messengers produced by glands • Glands= direct changes to occur in body. • Changes can be anabolic (muscle building) OR catabolic (break down muscle) • Must have hormone homeostasis to use Fat, CHO & protein efficiently

  37. HORMONES: Anabolic • Testosterone: aids in muscle building • Stimulated by exercise, variable depending on type and intensity • High or low levels of fat content can negatively affect levels • Nutrient timing + Testosterone • Food (small meal of pro & cho) MAY help move testosterone from blood into muscle. Not know for sure

  38. HORMONES: Anabolic • Growth Hormone: • promotes muscle growth with uptake of amino acids and glucose + breaks down fat tissue • Stimulated by the hypothalamus. • Affecting factors: • Stress, sleep, age, gender • Factors that help release: • Sleep and protein

  39. HORMONES: Anabolic • Insulin: • Is released by pancreas after eating to bind with glucose from food intake. • Transports energy (glucose) from blood to muscles • Stored in muscles as glycogen

  40. HORMONES: Catabolic • Glucagon • Released when blood sugar is low and muscles need energy • Produced by pancreas, works opposite of insulin • signals liver, liver releases glycogen into the blood and goes where its needed (usually brain and CNS) • Considered catabolic because if no glycogen stored in liver it has to break down protein or fats to make new glucose.

  41. HORMONES: Catabolic • Epinephrine & Norepinephrine (catecholamines): make sure brain and muscles have fuel • Made by adrenal glands • Signal muscles to use glycogen for fuel, if that runs out they signal the liver to release glucose • job is to release fuel from food eaten before activity to keep you going

  42. HORMONES: Catabolic • Cortisol (stress hormone) • Produced by adrenal gland under stressful situations (ie: prolonged exercise) • Also used as an anti-inflammatory (activates cells) • Breaks down proteins from cells and turn them into amino acids then send them to liver to produce glucose • Works opposite insulin and decreases protein formation (bad for athletes). part of the muscle breakdown • Body should use food for fuel but will use Cortisol in emergency

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