Nutrient Requirements
for Health & Fitness
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A closer look at
nutrients…
A. Essential Nutrients
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1.Energy Yielding
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a. Protein (PRO)
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Functions
Makes antibodies
Builds muscle,
bone, skin, blood
Aids in formation
of hormones &
enzymes
Carries O2, iron
and nutrients to
all cells
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Protein
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Requirements in health & fitness
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.8gm/kg body weight- most healthy adults
.5gms per lb of body weight
.8-1.0gms /kg.bdwt fitness enthusiasts
1.0-1.5gms/kg. bdwt body builders, pro athletes
Past this…no real need….. stored as fat
1kg=2.2lb
 Food Sources
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Meat/meat alternative food group
Dairy products
Good source contains 10 gms PRO or more
Protein

Calculate the protein requirements of a
25 year old body builder. Trains daily.
Ht: 6’ Wt: 172lbs
 Devise 1 day menu that reflects his
requirements
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CARBOHYDRATES
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Carbohydrates (CHO)
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Functions
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Main source of immediate energy for body
Preferred source of energy for brain & nervous system
Required to use/metabolize fat in body for energy
CARBOHYDRATES
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Types:
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Simple Carbohydrates ( CHO)
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Building blocks for CHO
Enter blood stream quickly
 Monosaccharides- glucose, fructose, galactose
 Diasaccharides- sucrose, maltose, lactose
Americans get ~ 25% of CHO from simple….. Should
be 10-15%
Usually empty calories (except fruit/vegetable)
CARBOHYDRATES
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Complex Carbohydrates
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Enter blood stream more slowly/gradually
Should be most of CHO intake
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Starches- grains, potatoes, rice, beans
Glycogen: stored in muscle & liver
Fiber- soluble & insoluble
CARBOHYDRATES
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Food Sources
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Bread, cereal, grain group- complex CHO
Fruits-simple CHO
Vegetables- simple & complex CHO
Sweets, junk food- simple CHO
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High CHO food contains 15gms CHO or more
Low CHO food contains less than 3gms CHO
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Requirements in health & fitness
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55-65% of total calories
10-15% from simple CHO
Formula: Total calories x(.55-.65)/4= gms CHO
CARBOHYDRATES
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Calculate the CHO grams “SS” needs to eat if
she requires 1800 calories per day.
FAT
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Fat
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Functions (did already- review)
Food Sources (did already- review)
Requirements in fitness
 Total calories x .(20-.25) /9= gms. fat/day
Calculate the fat grams “SS” needs to
eat if she requires 1800 calories per day.
NON ENERGY YIELDING NUTRIENTS
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Non Energy Yielding
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Vitamins/Minerals
General Function
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Focus of trainers
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Support metabolism and systems of the body
Not on single nutrients….clients may ask functions,
sources and requirements
Use handout as reference
Most Americans have NO Nutrient Deficiencies…
Our urine is the most expensive in the World…
why?
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Megadoses…
 Defined as taking 10 times the RDA.
 Clients may ask your opinion on supplements.
You are responsible as a professional to give
information on megadoses. Use “Tolerable Upper
Limits” chart on page 110 in text as guide. By
2005 there will be a level set for all vitamin and
minerals.
Benefits of food
Fruits & vegetables are still the richest form of
phytochemicals and antioxidants.
Most foods contain vitamins, minerals, protein, fiber and
other substances not discovered yet.
Most often, foods are balanced in their nutrient content
Counseling a client
Questions to ask
 Resources to use
 Give pro’s and con’s. Let clients decide
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Healthy Eating..Putting It Together
Interview
 Establish goals
 Calculate calorie/fat grams
 Review Food Guide Pyramid Plan
 Develop healthy eating menus with client
 Teach how to read food labels
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