Nutrition
Nutrition is used to restore, repair or
regenerate the body
•
repairs damaged tissue
•
recuperate fatigued muscles
•
regenerate lost energy
•
keeps body functions intact
Many people (elite athletes) don’t follow good
nutritional guidelines or it takes them a long
time to figure it out
How do we get good nutrition?
What guidelines can we follow?
Should have:
55%-60% Carbohydrates
30% or less Fat
10%-15% Protein
If you are exercising very hard more than
one time per day, then follow higher % for
protein.
Four food groups
Old Method
1) milk & dairy
2-3 serving (1/2 cup)
2) meat, poultry & fish
2 serving (2-3oz) alt with nuts (1/2 cup)
3) bread & cereals
3-4 servings (slices, 3/4 cup)
4) fruit & veg
4-5 servings (1/2 cup, medium fruit)
Food Pyramid
Old Method
My Pyramid
Old pyramid
http://www.mypyramid.gov
Carbohydrates
4 calories/gram
made from starches & sugars found in bread, pastries,
vegetables and fruits
converted into an energy source called glycogen,
excess is stored as fat
can be stored in liver and muscle cells
first energy to be called on
Protein
4calories/gram
composed of amino acids
excess can also be stored as fat
takes a lot of water to digest = more weight
eating extra protein will not increase your muscle
mass
Fat
9 calories/gram
very good energy source
hard to get to the system to burn it, slower to
digest
used mostly when carbohydrates are gone
may cause gastric distress
Vitamins
Two types:
1) Fat soluble
Examples A, D, E, K
-toxic if large quantities are stored in the body
-Usually not destroyed by cooking
-get them by eating butter, liver and animal products
2) Water Soluble
Examples B’s, C
-usually lost through cooking and boiling
-not toxic because they pass through the system with
water
Vitamins (con’t)
The body doesn’t/can’t manufacture
vitamins except vitamin D (with the help of
sunlight)
We need supplements or a balanced diet to
get them
Vegetarians have a hard time getting
enough fat soluble vitamins
Minerals
Important for the formation of tissue (bone & teeth)
Aid in Metabolism
Usually meet requirements by eating fruits and
vegetables
Iron is usually the hardest for women to get and
keep
Water
forms 75% of all living
things
accounts for 60% of body
mass
male = 60%
female = 50%
muscular = 70%
obese = 40%
newborns = 80%
functions of water
*part of every body fluid
*act as carriers for
substances
*assists with temperature
regulation
*necessary for chemical
regulation
*lubricates joints
*keeps alveoli of lungs
moist
Water (con’t)
thirst is not an adequate indicator of hydration.
by the time you feel thirsty you are already
beginning to dehydrate
daily intake should be as follows:
~ 64 oz per day
a 2% water weight loss during exercise can cause
fatigue, loss of concentration, increase in heart
rate
a 5% water weight loss during exercise can lead to
serious heat injury