1. What are nutraceuticals?  Health promoting bioactive compounds found in some foods  Extracted, refined, and then sold as purified preparations  Added to foods to enhance health  Examples:  Flax see/meal – source of omega 3 fatty acids  Probiotics – micro-organisms, similar to those found in the intestines

2. Are Vitamin or mineral supplements necessary?  No – if a person’s diet is balanced and has adequate variety  A pill cannot turn a deficient diet into a healthy one  Some special cases:  Women with excessive bleeding during menstruation – iron  Pregnant or breastfeeding women – iron, folate, calcium  Individuals with low nutritional caloric intake  Some vegetarians  People with certain illnesses or taking medication  People who spend their winters in Canada – vitamin D

3. Are Vitamin or mineral supplements necessary?  Recommendations  Do not overdose fat soluble vitamins  Generic vitamin are just as good as the name brands  Compare labels for content and go with the lowest price

4. Cancer society recommends Vitamin D  Adults living in Canada should consider taking Vitamin D during the fall and winter  People who are older, have darker skin, who don’t go outside often and who wear clothing that covers most of their skin should take vitamin D year round  At this time the cancer society does not have a recommendation for children.  Although humans can absorb vitamin D from the sun they are still staying with their SunSense guidelines as skin cancer is the most frequently diagnosed cancer

5. Can diet make a fitness program more effective?  Eat extra carbohydrates in the 48 hours prior  Exercise more than 2 hors after last meal  4 hours after a fatty meal  Eat a lot of carbohydrate-rich foods immediately after the exercise (within 3o minutes)  Sports drinks if exercising more than 1 hour  Drink water before, during, and after for less than 1 hour of exercise

6. What about Protein supplements?  No advantages to consuming large amounts of protein  Amino acids cannot be stored in the body  Excess of protein increases demand on the kidneys  If you need more protein it is healthier to meet the requirements through diet

7. How much protein is enough?  The average adult should eat 0.8g/kg of body weight (0.38g/lbs)  Athletes who train everyday will need more protein  Elite runners require 1.67 times this level because blood cells are crusahed from the pounding of foot against ground and need to be raplaced  Bodybuilders need 1.12 times

8. How much protein is enough?  Most athletes who eat a balanced diet should have little difficulty getting enough protein  A 3 ounce portion of roasted chicken meat contains 26 grams of protein  A half-cup of low fat cottage cheese contains 14 grams  Beans average about 15 grams per cup  Pasta contains 5 grams per cup  Bagels pack 5 to 10 grams each (depending on size and variety)

9. Do ergogenic aids work? Are they safe?  Any food, substance, chemical, or training method that helps the body work harder, perform better, and recover faster  Only a few are safe and useful  Many are unproven, harmful, banned and/or life-threatening

10. Creatine  Natural compound created from 3 amino acids  Found in red meats, poultry, and fish  Produced in the body by the lever and kidneys  Involved in producing energy for explosive, powerful movements  Only marginally improves performance in high intensity activities  Increases muscle mass (water retention)  No affect on aerobic endurance; however, it will increase power  Side effects  Low doses – diarrhea  High doses – stomach cramps, nausea, weakness and dizziness  Long term – kidney damage

11. Ephedra  Stimulates cardiovascular and central nervous system  Found in weight-loss, fat-burner, energy- boosting, and bodybuilding products  Banned by Health Canada  Risks  Elevated blood pressure  Abnormal cardiac rhythms  Heart palpitations  Heart attacks  Psychosis  Seizure  Stroke  death

12. Steroids  Drugs or compounds analogous to testosterone  Treatment for anemia, burns, endocrine problems, and some cancers  Increases muscle mass and training during and intensity  Taken orally or injected  Stacking – combining types (increases effectiveness while lowering the negative effects)  Banned by all sports bodies

13. Steroids: Harmful effects Males  Baldness  Develop breasts  Shrink testicles  Reduce sperm count  infertility Females  Deepened voice  Growth of facial hair  Changes in or cessation of menstrual cycle

14. Steroids: Harmful effects All users  Paranoid jealousy  Extreme irritability  Delusions  Feelings of invincibility  Severe facial and body acne  Liver tumours  Jaundice  Fluid retention  High blood pressure

15. Caffeine  Central nervous system stimulant  Increase alertness  Delays physical fatigue  Increases fat burning during endurance exercise  Diuretic Dehydration

16. Is vegetarianism a healthy alternative?  Yes, if rules are followed  Combination of complementary proteins  Maintaining adequate intakes of vitamin B12, calcium, iron, and zinc  Vegetarian types  Vegans – plant foods only  Lacto-vegetarians – include dairy  Lacto-ovo-vegetarians – also include eggs  Semi – also include some poultry, fish or seafood

17. How bad is fast food, really?  Restaurants vary in nutritional value  High saturated fats and salt content  Nutritional information is provided  Fast food consumption as a primary source is still unwise

18. How do nutrition needs change as we age?  Physiological factors:  Drop in activity  Lower metabolic rate  Decreased appetite  Changes in teeth, salivary glands, taste buds, and oral muscles  Diseases and disorders  Dental problems  Swallowing disorders  Mood disorders  Gastrointestinal disorders  Chronic infections  Psychological factors:  Social isolation  Poverty  Transportation limitations  The need calories declines, but the need for vitamins and minerals remains