Nutrition

Food Categories• Macronutrient

• Direct sources of energy• Carbohydrates, proteins and fats

• Micronutrients• Bioenergetic process do not provide

energy themselves but help process along• Vitamins and minerals

Macronutrients

Protein

• Body breaks protein into amino acids• 1 gram of protein = 4 calories of energy

• Average adult = 0.8 grams per kilogram of body weight

• Average athlete = 1.2 to 1.7 grams per kilogram of body weight depending on sport and intensity

• We need 20 essential amino acids • Body can produce 11• 9 must be supplied by food

• Complete protein = food that has all 20 amino acids– Eg. Meat, eggs, cheese and milk

• Incomplete protein = lacking 1 or more of amino acids (limited amounts)– Eg. Some grains, legumes, nuts,

Protein and Performance

• Secondary energy source• Glycogen stored energy in muscles & retains water• High intensity sports

• Essential to build and repair muscle tissue• Allows muscles to contract, gain in size, and increase

in strength• Loading up on protein does not guarantee larger

muscles in excess stored as fat

Carbohydrates

• Most accessible energy source for the body• 1 gram of carbs = 4 calories of energy• 55-60% of daily caloric intake

• Complex carbohydrates– Starches grains, potatoes– Takes longer to digest in body– Provides more energy over a sustained period

of time– Eg. Cereals, vegetables, legumes and pasta

• Simple carbohydrates– Simple sugars – Quick energy sources– Easy to digest– Eg. Fruit, juices

• Glycemic Index– Rate of carbohydrate digestion and its effects on

blood glucose levels– Used for people with diabetes

– Ranks carbohydrates from 0-100– High: sugar and honey– Moderate: whole-grained breads, rice, bran and peas– Low: fruits, beans andlentils

– High glycemic diet obesity

Carbohydrates and Performance

• Carbohydrate is stored as glycogen in body

• When muscles run out of glycogen, fatigue sets and performance suffers

• Vary among different sports• Amount of glycogen stored affects

stamina and endurance• Important for endurance athletes

Increase and maintain glycogen stores

Fats• Provide energy, insulate and protect vital parts of the

body• Key sources: milk, butter, meat and oils

• 1 gram of fat = 9 calories of energy• 25-30% of daily caloric intake

• Saturated fats = “bad fats”– Animal sources– ↑concentration of low-density

lipoprotein (LDL)– Excess raises cholesterol

• build up in artery walls• heart diseases

• Unsaturated fats– Plant sources– ↑ concentration of high-density

lipoprotein (HDL)

Fats and Performance

• Fat provides energy and helps with absorption of some vitamins

Micronutrients

Vitamins

• Assist body in performing important process• Regulate reactions that occur in metabolism• Key source: food ingested, supplements and

sunlight

MineralsKey Minerals:1. Calcium2. Phosphorous3. Magnesium4. Sodium5. Potassium6. Chloride7. Sulfur• Key source: earth absorbed by plants eaten

Importance of Bananas• High potassium

• Aid in dehydration – Maintain water balance with sodium

• Aid in muscle camps– Muscle cramp = involuntary contraction of muscle– Source of electrolytes– Eat bananas to PREVENT cramps, not treat it

• Trace minerals– Need less than 100 milligrams per day

1. Iron2. Manganese3. Zinc

Vitamins/Minerals and Performance

• Calcium – Keeps bones strong– Sources: dairy products (i.e. Milk, yogurt) or dark

leafy greens

– Helps restore and hydrate muscles after they have been exhausted

– Natural source of protein and carbohydrate not found in sports drink (water not enough)

– Contains calcium, vitamin A and D to help strengthen bones and build muscles

Why chocolate milk after workout?

• Iron – Carry oxygen blood– Sources: lean red meats, shrimp, iron-fortified

cereals & bread products

Water

• Assist in range of functions: aiding in digestion, carrying nutrients, eliminating waste products

• 2 litres per day for adults