©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  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  Body breaks proteins down into amino acids  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  4 Calories of energy for each gram of carbohydrate  Complex carbohydrates  Cereals, fruits, vegetables, legumes, and pasta  Simple carbohydrates  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  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)  Polyunsaturated fats  Soybean, corn, sunflower, safflower, sesame oils  Higher concentrations of high- density lipoprotein (HDL) © 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  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

©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  Eating Well with Canada’s Food Guide  Released in 2007  Revision providing nutritional requirements that reflect Canada’s multicultural society

©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  Energy storage = Energy intake – Energy output

©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  Affected by age, sex, weight, lean muscle mass, and general level of physical fitness  Two measures are distinguished:  Basal metabolic rate (BMR)  Measures MR under rigorous conditions  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

©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. 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  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. 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

©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. Fluid Replacement  Before exercise:  Drink 2–3 cups of water 2–3 hours before exercise  Drink 1 cup of water 10–20 minutes before exercise  During exercise:  Drink 1/2 cup of cool fluid after each 10 minutes of exercise  Drink a sports beverage (6–8% concentration of carbohydrate) during activity longer than 50 minutes  After exercise:  Regained fluid loss within 2 hours  Drink fluids containing carbohydrates to rebuild glycogen store and electrolytes

©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.