Nutrition Sports Medicine Mrs. Parsons

3 nutrient categories  Macronutrients –measured in grams, calories  Carbs - 4 cal/gram  Proteins – 4 cal/gram  Fats- 9 cal/gram  Micronutrients –measured in mg, no calories  Vitamins – ADEK (fat soluble), other water soluble  Minerals - Mg, K, Ca, Na, Fe  Water (it’s a miscellaneous one)

What’s a calorie?  A unit used to describe how much energy is stored in our food.  1 calorie is enough energy to heat up 1 Liter of water 1 degree Celsius

How do we gain/lose weight?  Positive Caloric Balance = Calories in >Calories out  Extra stored in your ADIPOSE TISSUE! (3500 cal/pound)  Negative Caloric Balance= Calories In < Calories out

How do we maintain weight?  Be in caloric balance= Calories in = Calories out  Then, there is no extra to store (aka gaining fat weight)  And, there is no need to take from what is already stored (aka losing fat weight)

What’s good to eat?  NUTRIENT DENSE foods = foods that have large amounts of the micronutrients we need while having a low number of calories

Carbohydrates  Simple carbohydrates  Quickly digested  Dump sugar into the blood quickly  Complex carbohydrates  Made up of longer molecules  Digest more slowly  More steady amount of energy provided

Blood Sugar Control (p. 248)  Carbohydrates are broken down into sugars and dumped into the blood to be carried to cells  Hormones produced by the pancreas control blood sugar levels  Insulin helps move sugar into cells to be used for energy and out of blood, lowing blood-sugar levels  Glucagon causes stored energy to be turned into sugar and dumped into the blood

Fats  Saturated fats = animal fats  Raises bad cholesterol (LDL)  damaging blood vessels  Unsaturated fats = fish and plant fats  Don’t add to bad cholesterol You need some fat to survive= Essential fat Extra fat is storage fat

Fats and Cholesterol  Good cholesterol (HDL) is used to create sex hormones (testosterone and estrogen) HDL

 Bad cholesterol (LDL) damages blood vessels LDL

Protein  Made from amino acid building blocks  Used to build cells and tissues (like muscle, bone, etc.)

Vitamins  Help chemical reactions take place in our body  Some dissolve in fat (A, D, E, and K)  Some dissolve in water (C and all the B’s)

Minerals  Examples (Calcium, Magnesium, Iron, Phosphorus, Potassium)  Become parts of hormones, enzymes, and body structures (like bones)  Important for chemical reactions

Osteoporosis  Bones become weak and “porous”  Why?  Not enough minerals to make the “bricks” strong  Not enough exercise to give the body a reason to build them up.  Hormone imbalance, so the body doesn’t tell bones they need to stay strong

Water  Energy production-chemical reactions must happen in water!  Temperature regulation-your body’s air conditioning  Flushing toxins and wastes

Electrolyte drinks  Why can’t they have LOTS of sugar?  6% is ideal for maximum absorption  Why do we need electrolytes?  Electrolytes= charged atoms

Female Athlete Triad  Anorexia  Amenorrhea  Osteoporosis

Review- leave room for answers!  Calories/gram of all macronutrients?  What can we get carbohydrates in?  What are proteins needed for?  What happens if we eat more calories than we need?  Where is fat stored?  What are the two kinds of fat? Which is least healthy? What foods are they in?

 How is blood-sugar controlled?  Why do we need vitamins?  Why do we need minerals?  What does water do for us?  What is a calorie?  What causes osteoporosis? How can we fight it?  Why does soda not hydrate us?