Ch. 8 Nutrition

Objectives• Describe how good nutritional habits lead to increased athletic

performance and good health• Discuss the relationship of energy to food• Describe the seven food components and their importance to

nutrition• Explain the importance of vitamins and mineral to a sound diet• Compare and contrast the four food pyramids outlined in the

chapter• Define nutritional quackery• Discuss proper weight control• Discuss the underlying reasons for disordered eating

Nutrition

• Nutrition is the process by which a living organism breaks down food and uses it for growth and for replacement of tissues

• Proper nutrition can reduce likelihood of injury and allow athletes to perform at a higher level

Energy

• Energy is the power to do work or to produce heat or light

• Humans get energy from the food they consume

• Energy is needed to maintain body functions, for active movement, and for growth and repair

Calorie

• One calorie is the energy needed to raise the temperature of 1 gram of water from 14.5° to 15.5°C

• People use lots of energy so one food calorie equals 1,000 calories

• For example, a 2,000 calorie diet is actually 2,000,000 calories

Calories in food

• Each type of food has a different energy value because they vary in types and amounts of nutrients– Carbohydrate=4 calories per gram– Protein=4 calories per gram– Fat=9 calories per gram– Alcohol=7 calories per gram

Balanced Diet

• A person must consume a balanced diet to allow for growth, repair, and maintenance of all tissues– Carbohydrates– Proteins– Fats– Vitamins– Minerals– Water– Fiber

Carbohydrates

• Body’s main source of fuel for energy

• 40-50% of calories should be carbs

• Simple– Candy– Soda

• Complex– Whole grains– Vegetables

Proteins

• Protein is made of amino acids which the body uses to form and repair tissue

• Very important to athletes

• Body needs 20 different amino acids

• Animal protein is best

Fats

• Used to store energy, insulate tissues, and transport fat-soluble vitamins

• Saturated fat: comes from animal sources, solid at room temperature, linked to heart disease

• Unsaturated fat: found in vegetable oils• Trans fat: formed when vegetable oils are

processed into margarine or shortening

Vitamins

• Complex organic substances that the body needs

• Fat-soluble vitamins: found in meats, liver, eggs, leafy green vegetables– Can become toxic if too is ingested

• Water-soluble vitamins: whole grains, vegetables, fruits– Not stored by body, need to replenish regularly

Minerals

• Inorganic substances used for growth, maintenance, and repair of tissues and bones

• No supplement is needed if diet is balanced• Examples– Calcium– Sodium– Potassium– Iron

Water

• Most important nutrient to our body• Fluid loss of 2-3% of body weight will impair

performance• Average person needs 8- 8 oz glasses of water

daily; an athlete needs at least 10• When you are thirsty, you are already

dehydrated

Fiber

• Indigestible component of plant material• Soluble fiber: dissolves in fluids in the large

intestine and helps lower cholesterol levels– Apple, banana, broccoli, oats, pear, peas

• Insoluble fiber: does not dissolve but soaks up water; prevents constipation– Banana, broccoli, carrots, potato, raisin bran

• Recommended: 25 grams daily