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Chapter 6
Nutrition and Weight Management
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Six Classes of Nutrients• Carbohydrates• Fats• Proteins• Vitamins• Minerals• Water
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A Healthy Diet
• Follow 2 principles:
– Eat a variety of foods
– Eat in moderation
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Carbohydrates
• Glucose– Principle energy source– Stored in liver as glycogen
• Glycogen– Glycogen not used is stored as fat
Glucose song!
2 Types of CHO’s
Simple• Glucose• Fructose• Galactose• maltose
Complex• Starches:
– Bread– Cereal– Rice– Beans– Pasta– vegetables
Athletes and CHO’s
• CHO’s help maintain stamina and high energy• Modified carbo consumption– Eat at least 800 mg of cho’s daily for 3 days before
high energy sport activity (ADA)• Liquid cho’s supplementation– Consume 8 oz of 5% cho every 15 minutes during
activity.
http://www.thedailyshow.com/video/index.jhtml?videoId=147519&title=daily/colbert-whats-for-dinner
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Protein
• Required for tissue repair and growth• Necessary:– Hormones– Enzymes– Blood plasma transport
• Not a good source of energy
• Amino acids– 9 essential (cannot be produced by body)
Athletes and Protein
• Takes a lot longer to digest
• May contain high fat content
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Fats (lipids) and Cholesterol
• most concentrated form of energy• 1 gram of fat = 9 calories supplied– Calories = unit in which energy is measured
• Good for healthy skin and hair, insulation, store fat soluble vitamins
2 Types of Fat
Saturated• Contribute to cholesterol
production– Leads to atherosclerosis
• Solid at room temperature– Butter….
• From animal product
Unsaturated• Found in plants• Liquid at room temperature
– Corn oil– Canola oil
Cholesterol http://video.msn.com/video.aspx?mkt=en-US&vid=12b382d9-dc58-4ea9-87b1-8c14581e800b
Good?!• Sheaths of axons• HDL (high density
lipoprotein)– Monounsaturated fats:
• Canola/corn oil• Avocados• Nuts• Olive oil
Bad!• LDL (low density
lipoprotein)– Animal products
Athletes and Fat
• Big supply of energy• Most fat is subcutaneous (under skin)– Restriction of fat intake will make body “hoard” fat
and get energy from lean muscle. • ADA recommends 30% of total energy from fat
in your daily diet.
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Dietary Fiber
• Dietary fiber: “roughage”– Reduces blood cholesterol level – Can prevent constipation and other colon
disorders• Fiber should not be a part of the pre-exercise meal
as the colon can get very active during sports activity
Vitamins
Water soluble• Consumed in form of
supplements• Vitamin C and B complex
• Not necessary for athlete to take extra vitamins if they eat balanced meals
Fat soluble• A, D, E, K• Stored in the fat and liver• To much has toxic effects
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Minerals
• Examples:
– Calcium and phosphorus: build bones and teeth
– Magnesium: nerve and muscle function
– Sodium: electrolyte: regulates muscle contraction
– Chloride: transports electrical charges
– Iron: formation of hemoglobin
– Zinc: maintains senses
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Water• Essential to life • Functions:– Controls body temperature– Energy production– Elimination of metabolic waste product
• Dehydration – Impairs athletic performance and increases the
risk of heat-related illness
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U.S. Department of Agriculture’sDietary Guidelines for Americans
• Eat a variety of foods• Healthiest method of maintaining a healthy
body weight– Balance calories consumed to amount of
calories burned through daily activities
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U.S. Department of Agriculture’sDietary Guidelines for Americans
• Physical activity is vital for both weight control and good health
• Choose a diet low in saturated fats and cholesterol
• Choose a diet moderate in sugar and sodium
Weight Gain and Loss
Loss• Calorie reduction 500 –
1000 per day• Increase physical activity• Behavior therapy• Should not exceed 2 lbs
– 1 lb of fat = 3500 calories
• Consumption should not fall below 1500 cal.
Gain• ½ to 1 lb per week• 1 lb muscle = 2500
additional calories• Increase caloric intake by
350/day• Increase weight training
MyPlate http://www.youtube.com/watch?v=u7PJU8ssNeE&feature=related
Reading A Food Label• The lists of ingredients on a
food label are listed in descending order or dominance and weight
• Each package must identify the serving size of that food item
• Each package must identify the quantities of specified nutrients and food constituents for one serving
Reading A Food Label
• Conversion:
– 1 gram of fat = 9 calories
– 1 gram of protein = 4
calories
– 1 gram of carbohydrates
= 4 calories
• 5-20 Rule– “Bad Nutrients” = 5% or
less• Fat, saturated fat,
cholesterol, sodium
– “Good Nutrients” = 20% or higher• Fiber, minerals, Vitamins
Reading a Food LabelLets do #1 together
• Serving Size
• Number of Calories in 1 serving
• Number of Total Calories from Fat
– Total Fat X 9
• Number of Total Calories from CHOs
– Total CHOs X 4
• Number of Total Calories from Proteins
– Total Protein X 4
• Total Number of Calories in entire package– Servings/container X total calories