Nutrition

Sports Medicine

Mr. Gross

Nutrition

• The process of taking in and using food

• Providing energy for the body

Calorie

• Measure of energy in food

• Number of calories is dependant on fat, proteins and carbohydrates in food

Food Affects

• How we– Look– Feel– Act– Grow– Function

Food is necessary for survival

The way we eat is dictated by

• Custom

• Religion

• Family

• Pleasure

• Lifestyle

• Traditions

• Health

Eating the correct kind and amount of food is important for

energy and stamina

Food causes a chemical re4action increasing the state of well-being

and providing energy

Food

• Used for

• Energy

• Growth

• Repair

The FDA established the RDA and the RDA is reviewed every

five years

RDA

• Recommended Daily Allowance

• Meets the needs of most people

Smokers Daily RDA

• 100 Milligrams of vitamin C

Good Nutrition is not Torture Do Not

• Deprive yourself of food

• Force yourself to eat certain foods– Spinach– Tuna fish

• Buy expensive supplements

Good nutrition is often associated with rigidity, guilt and denial

The key to good nutrition is:

• More plant food

• Fewer animal foods

• More exercise

Adequate diet should consist of:

• 65% Carbohydrates

• 10-20% Fat

• 15-25% protein

• 20-30 mg fiber

Essential Nutrients

• Nutrients not made in the body or in insufficient amounts

Carbohydrates

• Primary source of Energy

• 4 cal/gr

• Starches and sugars from plant food

Complex carbohydrates

• Cereals

• Potatoes

• Rice

• Breads

• pastas

• Nuts

• Seeds

• Grains

• legumes

If an overabundance of carbohydrates are consumed

• Carbohydrates are converted to fat

• Fat is stored in the body as reserve energy

The body needs sugar from carbohydrates found in

• Fruits

• Vegetables

• Breads

Why consume carbohydrates instead of fat

• Energy required to convert fat to fat=75%

• Energy required to convert carbohydrates to fat =97%

Refined/processed sugar used to make food taste better

No nutritional value

Sugar is hidden in prepared foods

• 1 can of pop contains 9 tsp of sugar

High sugar consumption leads to obesity (diabetes)

Fats

• 20% consumption

• Less than 10% saturated

Fats

• Provide insulation and protection

• Stored energy 9 cal/gr

• Healthy cell walls

• Healthy skin, hair and nails

• Cholesterol metabolism

• Circulate fat soluble vitamins ADE&K

• 1lb of fat equals 3500 Calories

Fatty acids are necessary for growth and maintenance

• Corn oil

• Soybean oil

• Peanut oil

Cholesterol

• 300 mg max

• Fatty wax like substance

• Production of sex hormones

• Oil for skin and hair

• Production of bile acids

• Sheath around nerve fibers

High Density Lipoproteins (HDL)

• Good Cholesterol

• Carries cholesterol from cells to liver

Low Density Lipoproteins

• Bad Cholesterol

• Con not carry as much cholesterol

• Some cholesterol is dropped along the way

• Hardening of the arteries because of the build-up

LDL Products

• Eggs

• Fish

• milk

• Meat

• Cheese

• poultry

Proteins

• 1/5 of a person’s body weight

• Muscles

• Bones

• Cartilage

• Skin

• Tissue

• Body fluids

Proteins

• Last source of energy

• Consumed in great quantities converted to fat and used as stored energy

• Lack of protein affects alertness and mood

• Animal protein more complete that plant proteins

The body only stores a small amount of protein. Therefore,

protein should be consumed on a daily basis

Americans eat 2-4 times the required amount of protein

required daily• Excess consumption of protein causes

kidneys to overwork

• Excess consumption of protein can lead to heart attack

A person should consume 0.8gr of protein per Kg of body weight 130/2.2=59kg 59kg X 0.8=47gr 47gr X 4cal/gr=188 cal

3oz lean meat 179 cal

Vitamins

• Substance containing compounds

• Provide growth and maintenance

• Chemical reactions in the body

Water soluble vitamins

• Vitamins that dissolve in water

• Body not able to store

• Must be consumed daily

Vegetables should not be boiled vitamins will be lost in the water

if boiled

Fat soluble vitamins

• Dissolve in fat

• Can be stored in the body

• Contained in meats and oils

• A,D,E & K

• A & D toxic if consumed in large quantities

Vitamins are an important component for chemical

reactions to convert food to energy

Minerals

• Potassium-carries away heat produced by muscular exercise

• Calcium-hard, strong bones

• Magnesium- change carbohydrates into energy

• Iron-needed to carry oxygen (anemia)

Water

• Brain, muscles and body are 75% water

• No nutrients and no calories

• Aids in the removal of waste product

• Lubricates joints

• Digestion and absorption of food

• Protection of the fetus

Water carries

• Nutrients

• Hormones

• Antibodies

• Waste products

Dehydration

• Water is needed to cool itself

• Adults should consume 10 8 oz

• Strenuous work more water needed

Thirst is regulated by salt content in the blood some are diuretics

increasing urine excretion

Improper Diet

• Stroke

• Heart Disease

• Cancer

• Diabetes

• Arteriosclerosis

• High Blood Pressure

• High Cholesterol

• Low fiber

• High Fat diet

• High sugar

Adequate Diet should consist of:

• 65% Carbohydrates

• 20% Fat

• 10% Saturated Fat

• 15% Protein

• 20-30 g Fiber

• Cholesterol< 300mg

• Sugar 10%

• Salt 5 gr/day

Diet

• Excessive Sodium Draws water from the cells

• hypertension increases blood volume

Goals of Good Nutrition

• Decrease heart rate

• Increase oxygen intake

• Increase flexibility

• Increase strength