Nutrition and Your Personal Fitness Chapter 4

BMR Lab Basal Metabolic Rate: the rate at which oxygen is used by body cells, or the calculated equivalent heat production by the body, in a fasting subject at complete rest. Abbreviated BMR. What does this mean? How many calories your body burns in a state of complete rest. Factors that affect the BMR Age Gender Eating Habits (small meals throughout the day) Eliminating Calories Can reduce the BRM by 50-75 percent

The Importance of Nutrition Nutrients- substances in food that your body needs for energy, proper growth, body maintenance, and functioning. Carbohydrates Fats Protein Vitamins Minerals Water Nutrition- the study of food and how your body uses the substances in food

Choosing Foods Wisely Dietary Guidelines Sugar Intake Aim for fitness Build a healthy base Choose Sensibly Sugar Intake In 2008 the average intake was 76.7 grams per day, which equals 19 teaspoons or 306 calories. Men: 150 calories per day (37.5 grams or 9 teaspoons). Women: 100 calories per day (25 grams or 6 teaspoons). (One can of soda contains about 8 teaspoons)

Sugar Complications Tooth decay by promoting bacterial growth. Increase risk of developing cavities Contributes to elevated triglycerides, a type of fat in the blood that increases your risk of heart disease. Type II Diabetes Overfat (all complications that go along with that) Sugar Clip Study and How do we fix it?

Nutrition Label

Developing Healthful Eating Habits The importance of eating breakfast: Is breakfast the most important meal of the day? Replace energy stores upon waking up Improve mental performance Maintaining healthy weight Helps prevent overeating throughout the day Snacking Improves metabolic rate Choose healthy snacks Plan your snacks

Fuel for Performance Pre-Event Meal: is the last full meal consumed prior to a practice session or the completion itself. 1 to 2 hours before Fruit or vegetable juice Fresh fruit (low fiber such as melon or plums) 2 to 3 hours before Fresh fruit Breads, bagels, English muffin 3 or more hours before Low-fat yogurt Baked potato Peanut butter, lean meat, low-fat cheese Pasta with tomato sauce

Nutrition and Peak Performance When you play hard your body provides you with energy by burning calories. Activity Cal. Burned in 30 min. Time to burn 230 Calories Aerobics 211 33 min Bicycling 10-12 mph 158 44 min Frisbee 106 66 min Gardening 176 29 min Running 9 min/mile 387 18 min Skateboarding 39 min Tennis doubles 33 mnin

Post-Event Eating: Restoration Restoration: the process of rebuilding and refueling after activity Phase 1: Drink Fluids Water or sports drinks immediately after the event; continue for several hours Phase 2: Have a Snack As soon as possible after the event, within 30 min. 1.2 grams of carbs per lb. .5 grams of protein per lb. Phase 3: Eat a Meal Two hours after competition: rich and carbohydrates and protein

Ephedrine Ephedrine Story