1. Nutrition Outline Sports med 2

2. DO YOU KNOW????  The six classes of nutrients  The definition of metabolism  Which nutrients provide fuel for energy  Two categories of fat

3. What does food do?  Satisfies 3 basic needs:  Supplies energy  Supports new tissue growth and repair  Helps regulate metabolism  All of these needs require NUTRIENTS!!!

4. Guidelines for a healthy diet  Eat a variety of foods from each food group  Eat in moderation

5. Can you name the 6 classes of NUTRIENTS?  CHO (carbohydrate)  Protein  Fat  Vitamins  Minerals  Water

6. CHO  Defined : basic source of energy, critical for central nervous system, and optimal performance  During digestion:  Glucose (principle energy source)  Stored in liver as glycogen  Excess glucose not converted to glycogen is stored as fat

7. 2 types of CHO Simple vs Complex

8. Simple Sugars  Monosaccharides = single (simple) sugars  Fruits, table sugar  3 types  Glucose- most common  Fructose  Galactose

9. Complex CHO  Polysaccharides- single sugars linking together  Starches- breads, cereals, rice, pasta, grains, vegetables  Refined vs Whole Grains  Refined-germ and bran layers are stripped away  Germ-nutrient rich part of grain  Bran- contains most of the fiber and B vitamins  Whole-all 3 parts of the plant are used

10. Athletes and CHO’s  Athletes should consume 800 mg of CHO daily 3 days prior to high activity  Consume 8 oz of 5 % CHO every 15 min during activity

11. Protein  Protein : major component of all body tissue required for tissue repair and growth  Not a significant energy source  Made up of amino acids  20 amino acids  9 essential (body doesn’t make them)  EX: meat, fish, poultry. (complete proteins)

12. Athletes and Protein  Takes longer to digest  ALWAYS consider fat to nutrient ratio

13. Fat  Fat : lipid, source of energy, vital to growth FUNCTIONS  1 gram = 9 calories  Necessary for healthy hair, growth and skin  Absorption and transportation of fat soluble vitamins

14. Categories of FAT  Saturated  Solid at room temp.  Derived from animal sources  Ex: butter, lard  Unsaturated  Liquid at room temp  Plant sources  Ex: Corn/canola oil

15. Fats and Cholesterol  Cholesterol : white waxy substance found in the blood  Good function:  Forms cell membranes and sheaths for nerves. BAD Functions  Builds up and deposits on artery walls  Restricts blood flow  Major risk factor of heart disease

16. Good and Evil Cholesterol  High Density lipoproteins (HDL)  “good”  Contained in monounsaturated fats (unsaturated)  scrape some cholesterol from blood  Low Density lipoproteins (LDL)  “bad”  Found in polyunsaturated fats  lowers amount of HDL

17. Athletes and Fat  Mostly stored subcutaneous layers  Body “hoards” or saves it under skin  Too much restriction = body will start breaking down lean tissue for nourishment  contribute about 30% of total daily calories

18. Fiber  Dietary Fiber : plant foods that cannot be digested  Soluble fiber  Fruit, vegetables, bran, beans  Helps reduce cholesterol level  Insoluble fiber  Wheat bran, whole grains, nuts/seeds, vegetables  Women = 25 g/day  Men = 30 g/day

19. Athletes and Fiber  Not part of pre game meal

20. Vitamins  Vitamins : organic substance  13 essential  No energy  Fat Soluble:  ADEK  Water Soluble:  C and B

21. Vitamins  A  Function-helps skin, resistance to infectious disease  Deficiency-frequent infections, night blindness, dry skin  D  Function- strong bones, teeth  Deficiency-inadequate mineralization of bones  E  Function-prevents oxidation of unsaturated fatty acids  Deficiency-lethargy, anemia, loss of balance and concentration  K  Function-regulates blood clots  Deficiency-frequent nosebleeds, bruises

22. B Vitamins  B1 (thiamine)  Function-energy release from CHO  Deficiency-confusion, weakness, tachycardia  B2 (riboflavin)  Function-metabolism of CHO, protein, fat  Deficiency-anemia, mouth lesions, dermatitis  B3 (Niacin)  Function-glycolysis, & fat synthesis  Deficiency- irritability, depression, anxiety  B6  Function- tryptophan metablolism  Deficiency-anemia, nausea, convulsions  B12  Function-develop RBC, maintain nervous system  Deficiency-anemia, fatigue, memory loss

23. Athletes and Vitamins  Not necessary to take additional supplements if eating a well balanced diet

24. Minerals  Minerals: inorganic, essential for body function  Major:  100 mg/day  Calcium, phosphorus  Magnesium, sodium, chloride  Minor:  Iron  Zinc, selenium, copper  Iodine  Regulates hormones

25. Athletes and Minerals  Calcium intake 800-1200 mg/day  Iron depletion = reduced hemoglobin levels, tiredness.

26. Water  Water: principle chemical of the human body  At rest need 2 quarts of fluid each day  Controls temp. Energy production, elimination of metabolic waste  60 % of body wt

27. Athletes and Water  2 cups of water 2 hours before vigorous activity  15 min before exertion, 2 cups of water