Exercise Science
Section 10: Nutrition for Performance
An Introduction to Health and Physical
Education
Ted Temertzoglou
Paul Challen
ISBN 1-55077-132-9
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This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Food Categories
 Macronutrients
 Direct sources of energy
 Carbohydrates
 Proteins
 Fats
 Micronutrients
 Act as co-agents in
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
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bioenergetic process
 Vitamins
 Minerals
Proteins



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This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
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
tissue
4 Calories of energy for each gram of protein
Body breaks proteins down into amino acids
 20 amino acids
 Nine amino acids supplied by the foods
we eat
 Essential amino acids
Complete proteins (foods containing 20
amino acids)
 Meat, eggs, cheese, and milk
Incomplete proteins (limited amounts of
amino acids)
 Vegetable proteins
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 Necessary for the growth and repair of body
Carbohydrates
 Most accessible form of
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
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energy
 4 Calories of energy for each
gram of carbohydrate
 Complex carbohydrates
 Cereals, fruits,
vegetables, legumes, and
pasta
 Simple carbohydrates
 Sugar
Fats
 Insulate and protect vital parts of the



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This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
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
body
Release more energy quickly
9 Calories of energy for each gram of
fat
Saturated fats (“bad fat”)
 Meat, poultry, butter, lard, hard
margarines
 Higher concentrations of lowdensity lipoprotein (LDL)
Polyunsaturated fats
 Soybean, corn, sunflower,
safflower, sesame oils
 Higher concentrations of highdensity lipoprotein (HDL)
Micronutrients
 Vitamins assist the body in performing several processes:
 Regulate reactions that occur in metabolism
 Facilitate energy release
 Important in the synthesis of bone and tissue
 Minerals assist the body in acquiring energy from macronutrients
 Aid in bone and teeth formation;
 Aid in development of skeletal and connective tissues
 Aid in muscle and nerve function; building muscle and transmission
of nerve impulses
 Detoxifies the body
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Water Soluble Vitamins
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This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Fat Soluble Vitamins
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This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Minerals
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This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Canada’s Food Guide
Canada’s Food Guide to Healthy Eating
 Provides recommendations for number of
servings from the main food groups:
 Grain Products
 Vegetables and Fruit
 Milk Products (now Milk and
Alternatives)
 Meat and Alternatives
 Eating Well with Canada’s Food Guide
 Released in 2007
 Revision providing nutritional
requirements that reflect Canada’s
multicultural society

©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
The Energy Equation
 Energy equation: the food (or energy) we take in should closely match
the effort we put out
 Energy storage = Energy intake – Energy output
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This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Basal and Resting Metabolic Rate
 Metabolic rate (MR)
 Measures energy that needs to be consumed in order to sustain
essential bodily functions
 Affected by age, sex, weight, lean muscle mass, and general level
of physical fitness
 Two measures are distinguished:
 Basal metabolic rate (BMR)
 Measures MR under rigorous conditions
 Resting metabolic rate (RMR)
 Measures MR under less rigorous conditions
 Most common measurement in practice
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Harris-Benedict Equation
 Harris-Benedict Equation
 Used to calculate your RMR
 Separate calculations for males and females
Males: RMR =
66.5 + (5H) + (13.7W) – (6.8A)*
Females: RMR = 665 + (1.9H) = (9.5W) – (4.7A)*
*H = height in centimetres
W = weight in kilograms
A = age in years
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Nutrition Facts Table
The nutrient information
is based on a specified
quantity of food.
This number is the actual
amount of the nutrient in
the specified quantity of
food.
The %DV gives a
context to the actual
amount. It indicates if
there is a lot or a little of
the nutrient in the
specified quantity of
food.
The Nutrition Facts table
must always include this
list of Calories and 13
nutrients.
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Body Mass Index
 Body Mass Index (BMI):
 Used to assess extent to
which a person is balancing
the energy equation
 Ratio of a person’s weight in
kilograms to the square of
his/her height in metres
 Correlates with increased
risks of disease
 Does not distinguish
between fat and excess
muscle
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This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Obesity
 Obesity is considered a “chronic” condition
 Contributing factors include:
 Activity levels
 Diet
 Genetic factors
 Rates of metabolism
 Environmental, social, and psychological factors
 National Institute on Nutrition (Canada) reports there is an 80%
chance that a child will become obese if both parents are also
obese
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Being Underweight

Being underweight (officially designated as a BMI of less than 18.5) is a
major health concern
 One prominent factor associated with being underweight includes a
relentless urge for an impossibly lean physique
 Signs suggestive of an eating disorder include:
 Preoccupation with food and weight
 Eating alone
 Continuous drinking of diet soda and water
 Trips to the bathroom during or immediately following meals
 Use of laxatives
 Compulsive/excessive exercise
 Increasing criticism of one’s body
 Expressed concerns about being fat
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Nutrition and Athletic Performance
Food
Group
Athlete 1
Athlete 2
Athlete 3
(divers, synchronized
swimmers, and gymnasts)
(most athletes)
(endurance athlete)
Grain
Products
Minimum 5 servings
8 servings or more
10–12 servings or
more
Vegetables
and Fruit
Minimum 5 servings
8 servings or more
8–10 servings or
more
Meat and
Alternatives
Minimum 2 servings
2 servings
2–4 servings
Milk and
Alternatives
Minimum 2 servings
(teens 3–4 servings)
2 servings (teens
3–4 servings)
2–6 servings (teens
3–6 servings)
Extra Foods
Minimize extra choices
Choose in
moderation
Choose to meet
energy needs
Source: Sport Nutrition for the Athletes of Canada
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Dehydration and Fluid Replacement
 Water is essential for temperature regulation
 Aids in digestion and in all metabolic activity
 Makes up 50–60% of overall body weight; 90% of blood plasma by
weight
 Dehydration is a loss of water (and loss of electrolytes) that affects
human performance
 Water best replacement for activities less than 90 minute in
duration
 Replacements (sport drinks) are needed when activities last longer
than 90 minutes
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Fluid Replacement
 Before exercise:
 Drink 2–3 cups of water 2–3 hours before exercise
 Drink 1 cup of water 10–20 minutes before exercise
 During exercise:
 Drink 1/2 cup of cool fluid after each 10 minutes of exercise
 Drink a sports beverage (6–8% concentration of carbohydrate)
during activity longer than 50 minutes
 After exercise:
 Regained fluid loss within 2 hours
 Drink fluids containing carbohydrates to rebuild glycogen store
and electrolytes
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.