©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. An Introduction to Health and Physical Education Ted Temertzoglou Paul Challen ISBN Exercise Science Section 10: Nutrition for Performance

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Food Categories  Macronutrients  Direct sources of energy  Carbohydrates  Proteins  Fats  Micronutrients  Act as co-agents in bioenergetic process (help in the process of providing energy)  Vitamins  Minerals © iStockphoto.com/”mrPliskin”

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Proteins  Necessary for the growth and repair of body tissue  4 Calories of energy for each gram of protein  All body tissues contain protein for growth and repair  Body uses protein for energy when carbs and fat are not availalbe  Body breaks proteins down into amino acids  ALL 20 amino acids  Nine amino acids supplied by the foods we eat  Essential amino acids  Complete proteins (foods containing 20 amino acids)  Meat, eggs, cheese, and milk  Incomplete proteins (limited amounts of amino acids)  Vegetable proteins © iStockphoto.com/”Floortje” © iStockphoto.com/”Kativ”

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Carbohydrates  Most accessible form of energy  Need more carbs than any other nutrient except water  4 Calories of energy for each gram of carbohydrate  Glycemic index – the rate of carb digestion and its effect on glucose levels. Sugar and honey have high glycemic indexes; breads, rice, bran, etc, have a moderate index, and fruits, beans, and legumes have a low index.  Complex carbohydrates  Cereals, fruits, vegetables, legumes, and pasta  Simple carbohydrates  Take longer to absorb  Sugar © iStockphoto.com/”YinYang”

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Fats  Insulate and protect vital parts of the body  Second source of energy  Release more energy quickly  9 Calories of energy for each gram of fat  Saturated fats (“bad fat”)  Meat, poultry, butter, lard, hard margarines  Higher concentrations of low- density lipoprotein (LDL)  Come from animals  Polyunsaturated fats  Soybean, corn, sunflower, safflower, sesame oils, avocados, nuts  Higher concentrations of high- density lipoprotein (HDL)  Come from plants © iStockphoto.com/”TomBoy2290”

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Micronutrients  Vitamins assist the body in performing several processes:  Regulate reactions that occur in metabolism  Facilitate energy release  Come from the food we eat except VitD which comes from the sun and is added to milk and margarine  Important in the synthesis of bone and tissue  Minerals assist the body in acquiring energy from macronutrients  Aid in bone and teeth formation;  Aid in development of skeletal and connective tissues  Aid in muscle and nerve function; building muscle and transmission of nerve impulses  Detoxifies the body  Come from the earth; water, topsoil; absorbed by plants  Iron deficiency can be problematic for particularly female athletes or those who do not eat much red meat

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Water  Water is essential to our bodies, and we should consume up to 2 litres per day (adults) which is eight cups (250 milligram cups, not glasses).  Aids in digestion  Carries nutrients  Eliminates waste products

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Water Soluble Vitamins

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Fat Soluble Vitamins

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Minerals

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Canada’s Food Guide  Canada’s Food Guide to Healthy Eating  Provides recommendations for number of servings from the main food groups:  Grain Products  Vegetables and Fruit  Milk Products (now Milk and Alternatives)  Meat and Alternatives  Developed in 1940’s  Eating Well with Canada’s Food Guide  Released in 2007  Revision providing nutritional requirements that reflect Canada’s multicultural society  Dietary Reference Intakes (DRI) – recommendations of the amount of nutrients needed to prevent deficiencies and to lower the risk of chronic disease.  It’s important to remember that athletes and those training may need to adjust the recommendations, based on MEDICAL advice.

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.Cholesterol  Cholesterol –  a fatty lipid and a steroid that collects in the body’s tissues (particularly brain, spinal cord, liver). It is processed in the liver and secreted in bile. If it is not processed properly, this can result in gallstones.  It’s found in fatty foods, particularly saturated fats.  There is good cholesterol (HDL – high-density lipoproteins) which carries cholesterol out of the bloodstream) and bad cholesterol (LDL – low-density lipoproteins), which carry cholesterol back into the system for use by the various body cells.  It does not dissolve well in the body’s tissues, because it is insoluble in water. Therefore, it can collect on blood vessels, leading to…  Atherosclerosis  AKA hardening of the arteries  Can lead to a heart attack  Dietary Reference Intakes (DRI) – recommendations of the amount of nutrients needed to prevent deficiencies and to lower the risk of chronic disease.  It’s important to remember that athletes and those training may need to adjust the recommendations, based on MEDICAL advice.

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. The Energy Equation  Energy equation: the food (or energy) we take in should closely match the effort we put out (ie. Athletes will require more food)  Energy storage = Energy intake – Energy output  Calorie – in a dietary context, a calorie is a measure of the amount of energy that food will produce as it passes through the body. (It’s also the amount of heat needed to raise the temp of 1 gram of water by 1 degree celcius). It is used with exercise because high-calorie foods produce lots of energy. Excess energy is stored usually as fat. Daily Caloric need – the amount of calories required to maintain one’s current body weight

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Basal and Resting Metabolic Rate  Metabolic rate (MR)  Measures energy that needs to be consumed in order to sustain essential bodily functions – Think METABOLISM  Affected by age, sex, weight, lean muscle mass, and general level of physical fitness  Two measures are distinguished:  Basal metabolic rate (BMR)  Not important for us!  Measures MR under rigorous conditions (heat, lack of food, at rest)  Resting metabolic rate (RMR)  Measures MR under less rigorous conditions  Most common measurement in practice

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Harris-Benedict Equation  Harris-Benedict Equation  Used to calculate your RMR  Separate calculations for males and females Males: RMR = (5  H) + (13.7  W) – (6.8  A)* Females: RMR = (1.9  H) = (9.5  W) – (4.7  A)* *H = height in centimetres W = weight in kilograms A = age in years * We will calculate our RMR later this week, so don’t worry about doing it yet! I’ll bring metre sticks…

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Nutrition Facts Table The %DV gives a context to the actual amount. It indicates if there is a lot or a little of the nutrient in the specified quantity of food. The nutrient information is based on a specified quantity of food. This number is the actual amount of the nutrient in the specified quantity of food. The Nutrition Facts table must always include this list of Calories and 13 nutrients.

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Nutritional Labelling What we see on the label Limitations: inconsistent (in serving size, and other things), sometimes hard to read Low-fat Diets Low-fat foods have become very popular, but have not necessarily caused weight loss because they are often high In simple sugars, so they are still high in “energy”, and the excess is still stored as fat. Transfats Close to saturated fats chemically Increase LDL and decrease HDL No nutritional benefit at all To avoid them: eat non-hydrogenated fats, avoid fried food

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Body Mass Index  Body Mass Index (BMI):  Used to assess extent to which a person is balancing the energy equation  Ratio of a person’s weight in kilograms to the square of his/her height in metres  Correlates with increased risks of disease  Does not distinguish between fat and excess muscle

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Obesity  Obesity is considered a “chronic” condition  BMI is over 30 kg/m2  Contributing factors include:  Activity levels  Diet  Genetic factors  Rates of metabolism  Environmental, social, and psychological factors  National Institute on Nutrition (Canada) reports there is an 80% chance that a child will become obese if both parents are also obese

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Being Underweight  Being underweight (officially designated as a BMI of less than 18.5) is a major health concern  One prominent factor associated with being underweight includes a relentless urge for an impossibly lean physique  Signs suggestive of an eating disorder include:  Preoccupation with food and weight  Eating alone  Continuous drinking of diet soda and water  Trips to the bathroom during or immediately following meals  Use of laxatives  Compulsive/excessive exercise  Increasing criticism of one’s body  Expressed concerns about being fat

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Weight Management  A program based on your body fat level with realistic weight goals (used for those in training).  For athletes, excess body weight impairs performance, but rapid wegith loss can have detrimental consequences.

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Nutrition and Athletic Performance Food Group Athlete 1 (divers, synchronized swimmers, and gymnasts) Athlete 2 (most athletes) Athlete 3 (endurance athlete) Grain Products Minimum 5 servings8 servings or more10–12 servings or more Vegetables and Fruit Minimum 5 servings8 servings or more8–10 servings or more Meat and Alternatives Minimum 2 servings2 servings2–4 servings Milk and Alternatives Minimum 2 servings (teens 3–4 servings) 2 servings (teens 3–4 servings) 2–6 servings (teens 3–6 servings) Extra FoodsMinimize extra choicesChoose in moderation Choose to meet energy needs Source: Sport Nutrition for the Athletes of Canada

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Dehydration and Fluid Replacement  Water is essential for temperature regulation  Aids in digestion and in all metabolic activity  Makes up 50–60% of overall body weight; 90% of blood plasma by weight  Dehydration is a loss of water (and loss of electrolytes) that affects human performance  Water best replacement for activities less than 90 minute in duration  Replacements (sport drinks) are needed when activities last longer than 90 minutes  Cooling of the body is facilitated by:  Reflex dilation of skin – blood cells dilate, which hforces blood to flow and transfers heat to the surface of the skin (RED skin, lots of blood flow to the area)  Sweating reflex – activates sweat glands, sending excess fluid to the surface to evaporate

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Carbo-loading  It takes the body 90 minutes to 2 hours to deplete is normal glycogen stores.  The theory is that if you eat extra carbs, you may be able to have longer endurance.  Heat cramps – tight muscles or spasms because of excess fluid loss and electrolyte loss from sweating  Heat Exhaustion – cumulative loss of water and loss of ability to regulate body temperature. Can lead to loss of consciousness  Heatstroke – complete failure of the body’s heat-regulatory system, medical emergency. Symptoms include extreme high temp, headache, confusion, loss of conscioussness

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.