1

Nutrition

HUMAN PERFORMANCE

2

NUTRITION BASICS

caloriesfood guide

Macronutrients

Micronutrients

RNI –Recommended Nutrient Intake

DRI –

Dietary Reference Intakes

BMR –Basal Metabolic Rate

RMR – Resting Metabolic rate

Caloric Need

Calculate

Obesity Facts

Nutrition & Athletic Performance

3

The Energy Equation

Eating well to optimize performance Take in what you expend Balanced diet Basic nutrient needs, not excessive

Energy storage = energy intake – energy output This might be oversimplified, but generally, this is how it

works

4

Counting Calories and Caloric Balance

Carbohydrates give 4 calories/gram Proteins give 4 cal/g Fats give 9 cal/g

Daily Caloric Need Calories needed to maintain current weight

• Less calories taken in results in a negative caloric balance

• More calories taken in results in a positive caloric balance (weight gain)

5

Calorie calorie (c): the amount of heat needed to raise the

temperature of 1 gram of water by 1 degree celsius. Calorie (C): a measure of the amount of energy that

food will produce as it passes through the body Measured in joules (J) and kilojoules (kJ) 1 Calorie = 4.184 kJ

High Calorie food produce lots of energy In excess the reserve energy is stored in the body (usually as

fat) – obesity Daily caloric needs – number of Calories necessary to

maintain one’s current body weight BMR, Calories for activity, thermic effect of food (the energy

needed to digest, absorb, transport, and store the food one ingests)

# needed depends on the individual (size, metabolism, physical activity level...)

6

Macronutrients

Direct source of energy All supply energy for physical activity and work

Protein

Carbohydrates

Fats

7

Carbohydrates

Most accessible form of energy Two types: complex and simple

Complex (pastas, cereals, rice) Simple (sugars, candy)

Broken down into glucose, excess stored as glycogen

Stored in liver, muscle, and blood 50-60% of diet should be CHOs

8

Complex vs Simple Carbs Complex take longer to

absorb (larger molecules) ie. cereals, fruits, pasta

Simple take less time to absorb (smaller molecules) ie. Sugar

Glycemic Index• Low GI foods – slower

absorption of CHO = less spike in insulin and no crash/cravings

• High GI foods – fast absorption of CHO = insulin spike and crash/cravings usually follow

click here for description of GI

9

Proteins

Energy nutrient Two types: complete and incomplete

Complete (animal products, meat, dairy) Contain all essential amino acids

Incomplete (plant products, nuts, beans, vegetables)

Do not contain all essential amino acids Broken down into essential and nonessential

amino acids 15-20% of diet should be PROs (1g/kg/day)

10

Fats

Most concentrated form of energy Essential for organ protection, insulation and

vitamin solubility Two types: saturated and unsaturated

Saturated (animal products) Unsaturated (plant products) Broken down into fatty acids, excess stored as

subcutaneous fat Stored in liver, muscle, and blood15 – 20% of diet

should be fats

Saturated vs Polyunsaturated Fats

Saturated fats have higher concentrations of LDL (animal sources)

Unsaturated fats have higher concentrations of HDL (plant sources)

11

12

LDL vs HDL Cholesterol LDL low-density lipoprotein (major carrier of

cholesterol in the blood and transports cholesterol to body tissues)• excess cholesterol is

stored in the body in the form of LDL and is responsible for the development of atherosclerosis.

HDL high-density lipoprotein (removes excess cholesterol from the body)• It blocks the accumulation of cholesterol in the

artery wall and is protective against the development of heart disease

13

Atherosclerosis – hardening of the arteries Cholesterol collection on the interior walls of

major blood vessels Blood has a difficult time passing through

them

14

Micronutrients

Act as co-agents in the bioenergetic process

Vitamins

Minerals

Water

15

Vitamins

Essential for metabolism, growth and development of the body

Not a source of energy Effective in minute quantities Regulators of metabolic processes, play a

role in energy transformation Fat-soluble: A,D,E, and K Water-soluble: B and C

16

Minerals

From earths’ waters and topsoil and absorbed by plants we eat

Seven key minerals: Calcium, phosphorous, magnesium, sodium,

potassium, chloride, and sulfur Important trace minerals: iron,

manganese, and zinc

17

Water Essential for temperature regulation Aids in digestion 65% of total body weight for adult male 55% of total body weight for adult female Aids in all metabolic activity Medium for chemical reactions We can survive for only a short time without water Dehydration – loss of water

Affect human performance Plain water is best replacement for activity less than 90

min. in duration Replacements are needed when activity is longer than 90

min.• Loss of electrolytes

18

Before Exercise

2-3 hrs before, drink 2-3 cups of water 10-20 mins before, drink 1 cup of water 2-3 hrs before, ingest drinks that contain CHO (juices work

best)During Exercise Sports beverage (50-90 min or longer) Ideal concentration (6-8% CHO) In general – drink .5 cups of cool fluid after each 10 mins of

exerciseAfter Exercise Fluid loss should be regained within two hrs after exercise Should contain CHO Necessary to rebuild glycogen and electrolyte stores

19

Energy Equation:Energy storage = energy intake – energy output

The amount of excess energy stored by our body represents the difference between the amount taken in and the amount expended (some exceptional cases may have slightly different results)

20

Weight Loss and Weight Gain

Weight Loss – negative energy balance A combination of exercise and intake

modification works best Eat smaller but more frequent meals through the day Engage in a healthy exercise program

Weight Gain – positive energy balance Extra calories should come from carbohydrate

sources Eat larger portions of food, and more meals

throughout the day.

21

Homework Questions What is the difference between a complete and

incomplete protein? What is absorbed faster, low or high glycemic

index CHOs? What is the difference between HDLs and

LDLs? Which is good for you? What is atherosclerosis? What is a calorie? How many calories should you eat per day? What % of our body weight is water?