Nutrition for Performance

Food Categories The food that we eat is broken down into two main categories Two categories: macronutrients and micronutrients Macronutrients – carbohydrates, protein, fat Direct source of energy Supply energy for daily life and physical exercise and work

Micronutrients Vitamins and minerals Do not provide energy but play an important role in nutrition Without them, normal processes like digestion and food metabolism would not happen

The Macronutrients Protein – when proteins are ingested, the body breaks them down into amino acids Each gram of protein yields 4 calories of energy Essential amino acids – amino acids that the body cannot synthesize and must therefore be ingested All body tissues contain protein Recommended that 10-15% of our daily caloric intake consists of protein (adults)‏

Carbohydrates Most accessible energy source We need more carbohydrates than any other nutrient except water Yield 4 calories per gram 55-60% of our daily caloric intake (recommended)‏ Complex carbohydrates: in the form of starch takes longer to absorb fruits, vegetables, legumes, pasta*, cereals*

Cont... Simple carbohydrates: aka sugar Used quickly for energy but not a lot of nutritional value

The Glycemic Index Indicates the rate of carbohydrate digestion and its effects on the blood glucose levels Foods such as sugar and honey have a high glycemic index because their digestion leads to a quick rise in blood sugar This leads to a rise in insulin which responsible for lowering blood glucose levels Moderate GI foods: whole-grained breads, rice, bran, etc.  Be careful with these as they spike insulin levels too Low GI foods: fruits, beans and lentils

Fats Saturated fats: come from animal sources Tend to have a higher concentration of low-density lipoprotein (LDL – bad cholesterol)‏ Some forms are considered “bad” fats because... Raises cholesterol levels in the blood Builds up in arteries **BUT: There are a few “good” saturated fats out there! Polyunsaturated fats: come from plant sources Tend to have a higher concentration of high-density lipoprotein (HDL – good cholesterol)‏

Cont... Fats are important sources of energy Release more energy, more quickly – yields 9 calories per gram 25-30% of daily intake is recommended When stored in the body fats also insulate and protect vital organs Sources:oils, nuts, seeds, meat

The Micronutrients Vitamins: come from the foods we ingest (except for vit. D – body produces from sunlight, added to milk* and margarine* in Canada)‏ Vary in chemical makeup Vitamin A, B, C, D, E, and K as well as thiamine, and riboflavin Absence of a vitamin may block one or more specific metabolic reaction Facilitate energy release and are important in the synthesis of bone and tissue

Minerals Come from water and topsoil and are absorbed by plants 7 key minerals: calcium, phosphorous, magnesium, sodium, potassium, chloride, and sulfur Trace minerals – only require less than 100mg per day – iron, manganese, and zinc Iron is necessary for transport and use of oxygen, deficiency can serious affect athletic performance Low calcium – can lead to deterioration of bone tissue

Reading Food Labels

Breaking Down a Label

“Fat Free” Does NOT Mean “Calorie Free” or “Healthy” Common claims on a food package: “High in fibre”, “low sodium”, “fat free” Regulations ensure that these claims are based on science and are accurate *Be careful! Often these foods are poor choices too due to the high amounts of chemicals and sugar – which is worse!!! New nutrition labels include: 1. a new title (Nutrition Facts) 2. a more consistent serving size 3. more clearly identified nutrient information 4. expanded list of nutrients Daily Value category indicated if there is a lot of a little of the nutrient in a serving of food

Low-Fat Food “low-fat” foods have become a popular trend But obesity rates are at its highest Main reason is because low-fat foods often contain a high simple sugar content Makes them taste better **Fat isn’t the enemy! It is an important part of our diet!

Transfats Chemically they are close to the composition of saturated fats Equally as harmful Increase concentration of LDLs while reducing HDLs Have no benefit at all Found in hydrogenated or partially hydrogenated fats (fast food)‏

Omega-3 Fatty Acids Unlike most fats, omega-3 fatty acids have many health benefits Reduce inflammation, lower the amount of lipids in the bloodstream, helps prevents cancer cell growth, reduce the risk of becoming obese and improve the body's ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism, and is expressed primarily by adipocytes (fat cells) Found in foods like avocado, coconut, salmon, flax seeds, walnuts and many more...

Bottom Line…The Do’s & Don’ts Don’t be obsessed with counting calories and fat content…we need GOOD fats and avoiding them DOES NOT result in weight loss Don’t consume a diet consisting primarily of refined carbohydrates  these turn to sugar and spike our insulin levels = bad! Get enough protein!! Do choose whole, healthy foods (ie. Plants, legumes, maybe fish & lean meats…) Be ACTIVE!

Dehydration and Fluid Replacement Water makes up 50-60% of the body's weight 90% of blood plasma Enables heat to be released from the body (sweat)‏ Consistancy of body temperature is achieved by 2 mechanisms: reflex dialation of skin- dilation of blood cells in the skin, which forces blood to flow and transfers heat to surface of skin Sweating reflex- activates sweat glands and thereby sends excess fluid to surface where it can evaporate

Fluid Replacement It is important to take in fluids before, during and after activity Do not wait until you are thirsty – at this point it is impossible to catch up Content of the fluid is also important Level of carbohydrates in juice and pop is too high – may cause cramping Tea, coffee and cola drinks are diuretics and will dehydrate the body further Plain water may be best

Heat cramps, strokes and exhaustion One sure sign that a person has become dehydrated is when they are exercising strenuously but not sweating Heat cramps: when muscles spasm or tighten due to excessive loss of fluid and electrolytes through sweating Symptoms: short, painful muscle twitches, followed by a cramp

Heat exhaustion Heat exhaustion: severe condition requiring medical attention Associated with a loss of water and a weakening of the body's ability to regulate its internal temperature Symptoms: high body temperature, pale, cool and clamy skin, light-headedness, possible loss of conscious

Heatstroke Aka sunstroke Very serious – complete failure of the body's heat-regulatory system Should be treated as a medical emergency Symptoms: very high body temperature, headache, confusion or behavioural change, very possibly a loss of consciousness