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“You are what you eat!”

Nutrition and Metabolism. “You are what you eat!”. The 6 Essential Nutrients. Fats. Vitamins. Protein. Essential Nutrients. Carbs. Minerals. Water. Nutrients vs. Cal/g. Calorie. Calorie - is a measure of heat. It is usually abbreviated as kcal, kc, C, or capitalized as Calorie.

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“You are what you eat!”

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  1. Nutrition and Metabolism “You are what you eat!”

  2. The 6 Essential Nutrients Fats Vitamins Protein Essential Nutrients Carbs Minerals Water

  3. Nutrients vs. Cal/g

  4. Calorie • Calorie- is a measure of heat. It is usually abbreviated as kcal, kc, C, or capitalized as Calorie. 1 gram of Carbs = 4 Calories 1 gram of FAT = 9 Calories 1 gram of Protein = 4 Calories Calorie Calculation Carbs: 22 grams x 4 Calories/gram = 88 Calories Fat: 3 grams x 9 Calories/gram = 27 Calories Protein: 2 grams x 4 Calories/gram = 8 Calories --------------------------------------------------------------------------------------- TOTAL Calories: 123 kcals

  5. ARE YOU IN RIGHT ?

  6. ATP PRODUCTION High intensity activity Low intensity activity Glucose Fatty Acids Amino Acids

  7. ROLE OF CHOs IN THE BODY • Energy source (high intensity exercise) • Protein sparing • Metabolic primer for fat metabolism • Fuel for the central nervous system • Bulk (fiber)

  8. SIMPLE CHOSCOMPLEX CHOS

  9. Increase PreferredHigh Carbohydrate Foods

  10. Keep Intake of UnpreferredHigh Carbohydrate Foods to a Minimum

  11. Water-Insoluble Fiber Prevents the big “C”! Water-soluble Fiber May reduce serum cholesterol Wheat Bran Whole Grain Popcorn Nuts & Seeds Skins on Frts. & Vegs Oats & Barley Brown Rice Legumes Peas & carrots Flaxseed Psyllium Some Frts. & Vegs. Dietary Fiber RNA: 20 to 35 g/day (3:1 ratio water-insoluble to water-soluble)

  12. Types of CHOs PRIMARY SOURCE OF ENERGY DURING EXERCISE Animal Polysaccharide Glycogen: Is the chief storage Form of CHO in Animals: it is stored Primarily in the liver And muscles. G G G STRING G G G GLYCOGEN G G G

  13. MUSCLE GLYCOGEN Fuel for muscles Fuel for the brain and muscles BLOOD GLUCOSE LIVER GLYCOGEN

  14. ENERGY RELEASED FROM SUGAR -Sugary foods such as fruit, Fruit juices, candy, or soda pop, Eaten in place of a meal cause a Quick rise in blood sugar and Energy -About an hour later blood Sugar and energy decline rapidly, Bringing on symptoms of Hunger. Meal eaten an energy Released from sugar

  15. Energy Released From Sugar, Starch, Protein, & Fats Energy Release Energy released from fat Meal eaten & Energy released From sugar & starch Energy Released from protein

  16. ARE ALL CHO’s PHYSIOLOGICALLY EQUAL? NO!!

  17. High GI Foods Faster Rate of glucose absorption into the blood Low/ Moderate GI Foods Slower rate of glucose absorption into the blood

  18. Glycemic Index of some Popular foods Gatorade 90 80 70 60 50 40 30 20 10 0 High GI: >60 Jelly Beans Mars Bar Bran Muffin Mod GI: 40-59 Baked beans Spaghetti Yogurt Low GI: <40 Lentils

  19. Proteins

  20. Protein Functions • Major structural component • Growth, repair and maintenance • Transporter (lipoproteins) • Antibodies- disease protection • Blood osmotic pressure • Produces hemoglobin, enzymes, and hormones • Energy (5-10%)

  21. Nonessential AAs (can be synthesized in the body) PROTEIN Essential AAs (cannot be synthesized in the body)

  22. Quality Makes The Protein Complete Protein (ANIMAL) (Contains all the essential AAs) Incomplete Protein (PLANT) (Do not supply all the essential AAs) (EXCEPT SOYBEANS… contain all the essential AAs)

  23. CONTRIBUTION OF MAJOR FOOD GROUPS TO PROTEIN CONTENT OF TYPICAL AMERICAN DIET Dairy Products Fruits, vegetables Fats, oils

  24. Substitute Lean Protein for Fatty Protein

  25. RDA for Protein Amino acid supplements - not recommended Average adolescent/ adult -0.8 grams/ kg BW Growing children -2.0- 4.0 grams/kg BW Athletes in heavy training -1.2- 1.8 grams/ kg BW (aerobic training) Special considerations -vegetarian athletes -Those on very low fat or low calorie diets -Athletes avoiding meat for “health reasons”

  26. Contribution of Protein to Energy Metabolism at Various Intensities of Exercise

  27. PROTEIN USE DURING EXERCISE Why protein constitutes a limited fuel in exercise: • Studies have shown only minimal protein breakdown during endurance exercise (urinary nitrogen excretion) • Primary role provides AA building blocks for tissue synthesis • Protein requirements for muscle tissue synthesis with resistance training

  28. FATS *chemical composition Saturate, Unsaturated, and Trans-fatty *Role of fats?

  29. LIPID FUNCTION 1. Energy (resting state 70%) 2. Transports - Fat-Soluble Vitamins 3. Insulation - subcutaneous fat 4. Protection - cushions vital organs 5. Structural component 6. Steroid hormones 7. Hunger depressor

  30. Trigylcerides Contain glycerol (“backbone”) + 3 fatty acids (“chains”) Most common form in body (90-95% body fats is in this form) Simple Lipids Fatty Acid GLYCEROL Fatty Acid Fatty Acid

  31. Saturated Fats* Solid at room temperature Found in animal *products *exception- coconut and palm oil, veg., shortenings, and hydrogen margarine Unsaturated Fats Liquid at room temperature Found in plant sources SIMPLE LIPIDS

  32. PERCENTAGE OF SATURATED FAT IN SOME COMMON FATS AND OILS Saturated Fat Coconut oil 86% Palm kernel oil 81% Butter 66% Beef fat 48 % Canola oil 6%

  33. RECOMMENDED DIETARY INTAKE FOR FAT • 10% SF 30% of total calories 10% MUSF 10% PUSF Remember: 1 gram=9 kcals 9 grams of FAT x 9 kcals / gram = 81 kcal of FAT

  34. Trans Unsaturated Fatty Acids “PHANTOM” FATS Trans fats are unsaturated fats that have picked up hydrogen atoms and, as a result, now have a structural shape similar to that of saturated fats. HYDROGENATION

  35. Low Density Lipoproteins (LDLs) High Density Lipoproteins (HDLs) Compound Lipids < 130 mg/dl > 35 mg/dl Depositor Scavenger Lipids are not water soluble and blood is 90% water. Thus, lipoproteins are responsible for most lipid transport in blood

  36. DERIVED LIPIDS Related to heart disease! Synthesized in the body (endogenously - mostly LIVER) Cholesterol Precursor for steroid And several hormones, required for cell membranes! Absolutely essential for life!

  37. DERIVED LIPIDS Cholesterol Found only in animal products! It does not contain FAs (not considered a LIPID). RDA: < 300 mg/day

  38. Fiction Vs Fact • What Promoters Claim • High CHO diets are • fattening • What Research Support • When it comes to weight • control, CHOs are not • the problem. • What matters are calories • Calories eaten compared • to number or calories • burned.

  39. Fiction Vs Fact • What Promoters Claim • CHO-rich diets result in • increased insulin levels • in the body • Too much insulin causes • the body to store CHOs • as fat. • What Research Supports • The body’s ability to use • fat is influenced more by • the athletes activity level • than by insulin production • Exercise is the way to burn • body fat.

  40. Fiction Vs Fact What Research Support These bars won’t improve Endurance or fat Metabolism Faster fat metabolism doesn’t come in a wrapper Any more than bigger muscles come in a can. What Promoters Claim “40-30-30” sports bars enhance endurance by Increasing fat burning During exercise Too much insulin causes The body to store CHOs As fats

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