1. 1. NUTRITION 2. PERFORMANCE ENHANCING SUBSTANCES AND TECHNIQUES 3. EQUIPMENT REVOLUTION 4. TRAINING PRINCIPLES 5. BIOMECHANICS UNIT 4

2. PSE4U Nutrition for Performance

3. Macronutrients Macronutrients are direct sources of energy. They supply the energy for daily life and for physical exercise and work. There are 3 types of macronutrients:  Carbohydrates  Proteins  Fats

4. Carbohydrates Our body needs more carbohydrates than any other nutrient except water. Each gram = 4 calories of energy when used as fuel Recommended that 55-60% of our daily caloric intake comes from carbohydrates  Carbohydrates can be classified into 2 groups simple or complex. Each group is based on the chemical structure and reflects how quickly sugar is digested and absorbed.  Complex carbohydrates takes the longest to digest. Glycemic Index – indicates rate of carbohydrate digestion and its effect on blood glucose levels.  HIGH – sugar, honey – leads to a quick rise in blood glucose level  MED – rice, bran, grains,  LOW – fruits, beans, lentils

5. Proteins Composed of long strands of amino acids  Recommended that 10-15 % of our daily caloric intake is protein Humans have 20 different amino acids  9 can only be supplied by food = essential amino acids  Body produces other 11 COMPLETE PROTEINS – foods that contain all 20 of the amino acids INCOMPLETE PROTEINS – contain one or more amino acids in limited amounts Important because...  Proteins aid in growth and repair of cells  Crucial component of hormones and enzymes  Energy source

6. Fats Saturated Fats “bad fats” – raise cholesterol or lipid level in blood  Are from animal sources  Have a higher concentration of low-density lipoprotein (LDL) Polysaturated Fats “good fats”  Are from plant sources  Have a higher concentration of high-density lipoprotein (HDL) Fats need to be in our diet as they are an important source of energy (1g of fat = 9 calories of energy) Recommended that 25-30% of our daily intake consists of fats Insulate and protect vital parts of the body

7. Cholesterol and Lipoproteins Cholesterol – fatty lipid that collects in the body’s tissue  Inability to dissolve in water – can build up as ‘plaque’ in the body can cause atherosclerosis (hardening of the arteries) 2 kinds of lipoproteins (cholesterol attaches to protein)  HDL – carries cholesterol out of the bloodstream for elimination  LDL – carries cholesterol back into the blood stream to be used various body cells

8. Micronutrients Micronutrients do not provide energy themselves but rather play an important role in helping the process along. Without them the normal processes of life, digestion, and food metabolism would not happen. There are 2 types of micronutrients  Vitamins  Minerals

9. Vitamins Assist in performing several important processes. Most come from the foods we ingest.  Regulate reactions that occur in metabolism  Facilitate energy release  Important in synthesis of bone and tissue A,D,E,K, lipid soluble vitamins – toxic if they accumulate in body tissue. C, B-complex – non toxic water soluable

10. Minerals Come from earth’s water and topsoil absorbed by plants that we eat. It is important that we have a good balance of each mineral in our body, especially when partaking in physical activity

11. Basal and Resting Metabolic Rate Metabolic Rate – measures the energy that needs to be consumed in order to sustain essential bodily functions such as heartbeat, breathing, nervous system, active transport and secretion  Accounts for about 60-70% if total energy expenditure Basal Metabolic Rate (BMR) – laboratory conditions – measures metabolic at complete rest (not sleep) Resting Metabolic Rate (RMR) – measures metabolic rate under less rigorous conditions

12. Harris Benedict Equation Determines RMR Males = 66.5 + (5xH) + (13.7xW) – (6.8xA) Females = 66.5 + (1.9xH) + (9.5xW) – (4.7xA)  H= height (cm), W=weight (kg), A=age  1 pound = 0.45359237 kilograms  1 inches = 2.54 centimeters RMR = weight (lbs) x(11males or 10 females)  Another way to calculate RMR

13. Estimating Daily Caloric Need from RMR Active – RMR x 1.6 (exercise 3 times per week) Sedentary – RMR x 1.4 Highly Active – RMR x 1.8 The effect of exercise on fat loss and muscle gain  Input 2000c – output 2000c = NO WEIGHT GAIN  Need to make sure you have a balanced diet to ensure you consume essential nutrients How to Lose Fat decrease calories consumed * smaller meals throughout the day Increase exercise * do not skip a meal 500c/day = 3500c/week = 1lb of fat * incorporate resistance program to Eat breakfast build and maintain lean muscle

14. Dehydration and Fluid Replacement Using energy = HEAT Need a way to release this heat or the body temperature would rise to quickly and would overheat easily WATER  50-60% of human’s body weight  90% blood plasma by weight  Transports nutrients to cells  Distributes heat throughout the body

15. Heating Regulating Centre - HYPOTHALAMUS The cooling system initiates 2 neurological processes  Reflex Dilation of Skin – dilation of blood cells in skin. Forces blood flow to skin and transfers heat to the surface of the skin  Sweating Reflex – activates sweat glands, sends excess fluid to the surface where it can evaporate. OVERALL EFFECT = COOLING but.....it will cost you as DEHYDRATION will occur

16. Fluid Replacement Before Exercise – 2-3 cups of fluid containing carbohydrates 2-3 hours prior to exercising and 1 cup 10-20 minutes prior. During Exercise – 1 ½ cup of cool fluid after 10 minutes of exercise  Optimal fluid replacement contain – 6% carbohydrate solution After Exercise – fluid loss should be regained within 2 hours  should drink fluid containing carbohydrates to rebuild glycogen stores

17. Energy Equation Energy storage = energy intake – energy output  Burn energy  Caloric intake Counting Calories  Calorie – measure of the amount of energy that food will produce as it passes through the body  1 calorie= 4.184 joules Daily Caloric Need- calories necessary to maintain one’s current body weight  Positive energy balance = weight gain  Negative energy balance = weight loss