Nutritional Factors in Performance and Health
What is eaten, how it is eaten and when it is eaten may have
marked effects on health and performance.
Poor nutrition contributes to a host of health concerns as well as
limitations to athletic performance
Sports nutrition is one of the most studied areas of nutrition, and
many long-held concepts of good nutrition, particularly those
relevant to athletes, are being challenged.
FOOD is the carrier of nutrients
To get the nutrients we need, we require the right food exposure
Six Classes of Nutrients
There are 6 classes of nutrients, which include:
1. Water
2. Vitamins
3. Minerals
4. Proteins
5. Fats
6. Carbohydrates
Energy(fuel) is derived from foods that contain three different
compounds in combination or as separate: Proteins, Fats, and
Carbohydrates
Vitamins and Minerals do NOT provide energy although they
have many very important functions
Water is a nutrient that literally ties everything together
It helps circulate nutrients to tissues, allows for metabolism to
take place, regulates body functions etc.
Each nutrient is equally essential, no class of nutrient can be
eliminated in order to maintain a general level of health
Protein
Proteins are relatively complex molecules that have enzymatic
and structural functions and are important in a variety of
biosynthetic and bioenergetic reactions related to body growth,
maintenance and repair, and energy production
Proteins may also be used as an energy source because energy
requirements take priority over anabolic functions
If carbohydrate and fat are inadequate protein will be converted
to usable energy source
The amount of protein in muscle is determined by the balance
between protein anabolism and catabolism
If dietary protein is above requirement it can be oxidized for
energy or converted to fat
Thus eating an excessive amount of protein can increase
body fat deposition.
Composition of Proteins
 The basic units of protein structure are AMINO ACIDS
All amino acids contain nitrogen
Nitrogen is necessary for the formation of peptide bonds
 Proteins are essentially long chains of amino acids linked
together by peptide bonds
 Protein requirements are related to the requirement for
amino acids
 Synthesis of proteins in humans requires approximately 22
distinct amino acids
 9 of these amino acids are ESSENTIAL AMINO ACIDS
 Essential Amino Acids: amino acids that CANNOT be
synthesized by the body and must be obtained from plant
or animal proteins ingested in the diet
 The remaining 13 amino acids are termed
NONESSENTIAL AMINO ACIDS
Nonessential Amino Acids can be obtained from diet but
can also be synthesized from other substances present in
the body as long as there is an adequate source of Nitrogen
 Dietary proteins that contain low amounts of one or more
of the essential amino acids are known as INCOMPLETE
PROTEINS
Incomplete proteins are generally of plant origin- nuts,
grains, legumes and seeds
 Dietary proteins that contain all the amino acids essential
and nonessential are known as COMPLETE PROTEINS
Complete proteins are generally found in animal sources
and products: meat, dairy products, eggs and fish