1. Nutrition for Performance
The saying, “you are what you eat” might be tailored to
an athlete as, “you compete how you eat!” Research
shows that what an athlete eats and drinks has an
effect on exercise performance. So whether you’re
playing amateur soccer or running a marathon, your
performance depends not only on your training
methods, but also on eating the right foods.

2. What is Nutrition?
In groups or with the person next to you see if you can come up with a definition for “Nutrition”….
Nutrition: The science or study of how the body uses and assimilates food in order to grow, repair and replace tissues.

3. What is a Nutrient?
Components of food that are essential for proper human growth and function. There are six important classes of nutrients….can you name them?
Carbohydrates, Fats, Proteins, Minerals, Vitamins, and Water

4. Nutrients cont… Which classes of nutrients are energy yielding? CHO
Fats
Protein

5. Food Categories What are Macronutrients? What are Micronutrients?
-Nutrients that are required in large amounts (CHO, Fats, Protein)
What are Micronutrients?
-Nutrients that are needed in small amounts. (vitamins and minerals)

6. Protein, Carbs and Fats 10-15% diet protein 50-60% diet carbohydrates
20-30% diet fats
4 calories in 1 gram of protein and carbohydrate
9 calories in 1 gram of fat

7. Protein Average person needs 0.7g-0.8g/Kg protein
Athletes need more = 1.2g/Kg-1.7g/Kg
2 types of protein:
complete and incomplete

8. Protein Athletes require more protein than non-athletes
Should be tailored to training
As high as 18% from protein
Strength athletes 1.7 per kg
Endurance 1.2 to 1.4 g per kg
Average diet provides 1.4 gm/kg/day
Adequate calorie intake is just as important as adequate protein intake for building muscles
Too much protein intake can be bad
-is stored as fat
-lead to dehydration and kidney problems

9. Carbohydrates (plants)
Two types: Simple and Complex
Body prefers Complex as they do not stress the system as much as simple CHO’s

10. Glycemic Index
Glycemic index : The reference value of the glycemic-index chart is Glucose (GI = 100)
High GI foods are generally worse and have a glycemic index number of 70 or more. Low GI foods have a glycemic index of less than 55 ( these are generally better). Medium GI foods are in between.

11. Why Complex Carbohydrates?
Compared to ingesting simple carbohydrates, ingesting complex carbohydrates:
-improves glycogen stores
-Promotes faster stomach emptying
-Leads to lower blood sugar and insulin levels and thus places less stress on the pancreas.

12. Glycemic Index
Glycemic Index of Grains: Buckwheat Bulgur Basmati Rice Brown Rice Long grain White Rice Short grain White Rice Uncle Ben's Converted Noodles (instant) Taco Shells 68
Glycemic Index of Fruit: Apple Banana Cantaloupe Cherries Grapefruit Grapes Kiwi 52

13. Glycemic Index cont…
Continuation of Fruit: Mango Orange Pear Pineapple Plum Watermelon 76
Glycemic Index of Vegetables: Beets Broccoli Cabbage Carrots Corn Green Peas Lettuce Mushrooms Onions Parsnips Potato (baked) Potato (mashed, instant) Potato (new) Potato (french fries) Red Peppers Pumpkin Sweet Potato 54

14. FATS: GOOD VS. BAD Saturated come from animal products,
Monounsaturated and Polyunsaturated come from plant sources,
25-30% of diet should be fat, which helps in energy supply, proper brain and nerve function as well as insulation and protection

15. Fats Major source of energy
25 to 30% of total calories should come from fat
Cholesterol intake should be less than 300 mg/day. Liver produces this when you consume a lot of fats and or are stressed 9 injury, sick or other)
HDL vs. LDL , good vs. bad
Average Canadian diet provides 37% of total calories from fat…this is too high!

16. Physiology of obesity What happens when you eat too much?
Immediate determinants of body fat are the size and number of fat cells
A typical adult has billion miniature fuel tanks. These can vary from being relatively empty like a deflated balloon to overly full
In an obese person fat cells may swell to 2-3 times their normal size

17. Fat Cells
Once the fat cells grow they can be triggered to divide or they can trigger other immature fat cells to divide
Once the number of fat cells increase due to genetics, childhood eating patterns or adult overeating, it never decreases. Fat cells may shrink but they never disappear.

18. Fat cells
Once we become fat the body requires less food to maintain it then it did to attain it.
Compared to other tissue, fat cells have a lower metabolic rate.
The body resets itself at a new set point based on the new proportion of tissue. If the caloric intake remains the same the fat cells will continue to grow. If the caloric intake decreases, then the body shifts to a state of starvation and the metabolic rate goes down.

19. The Fast Food Activity
We are a varsity Dodgeball team which has qualified for the AAAA provincial championship!
While on the road we have to eat 4 meals but we can only eat from the following places (we all eat at the Keg for dinner after winning the tournament and the school foots the bill!):
Eg Subway, Tim Hortons, McDonalds, Pizza Hut, The Keg

20. Energy Equation Energy storage = Energy intake + Energy output
Def of a calorie?
Energy
Amount of heat needed to raise the temp of 1 gram of pure water by 1oC. We use this term to identify the amount of energy in food.
1 Calorie=kcal or 1000 calories
1 calorie = joules (SI unit)
A measure of metabolising food through body

21. Harris Benedict Equation
Used to determine an individuals Resting Metabolic rate. We use Height in cm, Weight in Kg, and age in years
Males:
66.5 +(5 x H) + (13.7 x W) – (6.8 x A)
Females:
665 + (1.9 x H) + (9.5 x W) – (4.7 x A)

22. Daily Caloric Need
Consists of your RMR+ Calories for activity+ thermalitic effect of food
Too little = too skinny
Too much = too fat

23. D.C.N. cont… Sedentary individuals multiply R.M.R. by 1.4
Moderately active …by…1.6
Highly Active individuals multiply R.M.R by 1.8

24. Cont…
Athletic groups such as football players and strength athletes appear to obtain adequate nutrition, while inadequate intakes have been reported in other athletic groups, including dancers, basketball players, gymnast, runners, skiers, swimmers, triathletes and wrestlers

25. The Micronutrients: Vitamins and Minerals
Vitamins and Minerals don’t give the body energy;
Vitamins that are water soluble are needed everyday (C’s and B’s); fat-soluble (A,D, E, K) are needed but be weary
Calcium, sodium, potassium, Iron and Zinc