Chapter 5Chapter 5

Nutritional ConsiderationsNutritional Considerations

Nutrition Basics

Nutrients Carbohydrates Fats Proteins Vitamins

Nutrition Basics

Nutrients Minerals Water

3 Major Roles of Nutrients

GrowthRepairMaintenance

tissues, regulation of body processes providing energy

Energy Sources

Carbohydrates (CHO) 55-60% of caloric intake 1 gram yields 4 calories

Forms of CHO’s

Sugars Simple Complex (Starches)

Forms of CHO’s

Starches Rice, potatoes, bread Metablolized & coverted to glucose Glycogen

Forms of CHO’s

Fiber (25 gm) Insoluble

• bran cereals, whole grain bread Soluble

• oatmeal

• legumes

Fats

Primary source of energy1gram yields 9 calories25-30% of caloric intakeMilk, dairy products, etc

Fats

Saturated solid @ room temperature animal sources increase blood cholesterol

Fats

Unsaturated monounsaturated

• olive, canola, peanut, sesame polyunsaturated

• corn, safflower, sunflower, soybean decrease blood cholesterol

Proteins

1gram yields 4 calories10-15% of caloric intakeamino acids

9 essential

meat & poultry

Protein Supplementation

Consume more than twice the RDAExcess is converted to fat storage

Preevent Nutrition

3-4 hours before competitionhigh in CHO’sAvoid spicy foods and fiberAvoid whole milk, drink H2OLiquid food supplementation?

Glycogen Supercompensation

Classical vs. Modified“Maximizing glycogen stores by increasing

CHO’s6 day period divided into 3 phases

Phase I (days 1 &2)• training hard, CHO’s restricted

Glycogen Supercompensation

Phase II (days 3-5) training is decrease, CHO’s intake increased by

50-100%

Phase III (day 6) day of event, normal diet

Weight Control & Body Composition

Total body weight Fat and nonfat components Percent body fat Lean body weight

Weight Control & Body Composition

Average body fat College female 20-25% (12%) College male 12-15% (3%) skinfolds, hydrostatic weighing, electrical

impedance

Overweight vs. Obesity

Excess body weight vs. overfat# of adipose cells and their size determine

body fat

Overweight vs. Obesity

Tryglycerids are stored inside the adipose cell

Energy needs determines the movement of tryglycerides in & out of the cell

1 pound of body fat=3500 calories

Assessing Caloric Balance

caloric balance=consumed-expendedcalories are expended 3 ways

basal metabolism work excretion

Weight Control & Weight Loss

Dieting, exercise, or combination of bothSetpoint Theory & Weight Regulating

MechanismConsiderations

dieting results in decreased lean muscle tissue the greater the lean tissue the higher the

metabolic rate

Weight Control & Weight Loss

Exercise maintains lean tissue & helps maintain the setpoint

Balance is the key1.5-2 pounds week1000-1200 calories, 1220-1400 calories

Weight Gains

1 pound of muscle=2500 caloriesincrease caloric intake by 500-1000 calories

dailyBalance

Eating Disorders

BulimiaAnorexia Nervosa