PAF1O/PAF2O

NutritionLesson #4: Vitamins, Minerals and Water

Nutrients: The Body’s Fuel

Macronutrients: We need lots of these

• Carbohydrates: primary fuel source • Fat: secondary fuel source• Protein: used for repair &

maintenance

Micronutrients: We need less of these

• Vitamins• Minerals• Water

Vitamins:• Vitamins: are needed for growth and

repair of body cells.• Like minerals, vitamins do not

contain calories and provide no energy.

• Some vitamins are water soluble; others are soluble only in fat. These

• factors are important since your bodily fluids are watery solutions

Vitamins:

• Vitamin C and the B vitamins dissolve in blood and are carried to• ceUs throughout your b od y. Excess B and C vitamins are

eliminated from your body in urine . Thus, your body cannot "store" these vitamins for use later. As a result, you should eat foods containing vitamins B and C every day.

• Vitamins A, D, E, and K dissolve in fat rather than water.

Vitamins:

• When more of these vitamins are consumed than are needed, the excess amounts are stored in fat cells in your liver and other parts of your body.

• Taking too much of a vitamin supplement can cause vitamins to accumulate in your body.

• Even water-soluble vitamins are toxic, or poisonous, if taken in large amounts. Vitamin buildups have been known to cause liver damage and other· serious health problems.

• The table gives more information about vitamins.

Food supplies your body with nutrients, substances that the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy.

Foods Supply Nutrients

There are six classes of nutrients: carbohydrates, fats, proteins, vitamins, minerals, and water.

Carbohydrates, fats, and proteins can all be used by the body as sources of energy.

ENERGY IN

• the energy you get from food and beverages

 

ENERGY OUT

• There are 2 parts to Energy Out (basal metabolism, physical activity)

• Basal Metabolism – generates E to support the body’s work that goes on all the time with or without our awareness **You can’t change your BMR**

• Voluntary Physical Activities – the amount of exercises and activity you do so your body composition becomes as leas as possible.

 

“DIETS”

• A standard diet should include 30% of calories from fat, 55% calories from carbohydrates and 25% calories from protein. (On the average)

                                            

17 ounces in a half litre

HYDRATION

WHY???

1.Protects joints/organs

2.Transports oxygen to cells

3.Removes waster

4.Regulates body temp.

See next slide for more reasons why.

DEHYDRATION= blood pressure falls, organs suffer, body can’t cool itself, tired, sluggish

** DON’T WAIT UNTIL YOUR THIRSTY TO DRINK! DRINK H20 THROUGHOUT THE DAY!

Health Benefits of Drinking Water

1. Regulates appetite, helps to lose weight2. Increase metabolism3. Boost energy levels4. Less water retention5. Alleviate some headaches6. Help reduce blood pressure7. Help reduce high cholesterol8. Ease joint pain9. Decrease in risk of cancer10. Less chance developing kidney stones11. Release toxic waste products12. Improves skin

Components of Muscle

75% Water

20%Protein

5% other

http://www.google.ca/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=DQCKpBoTHBWAoM&tbnid=aCgPMpukI1_e4M:&ved=0CAUQjRw&url=http://www.thewaterq.com/wnews1/index.php?option%3Dcom_content%26view%3Darticle%26id%3D80:how-much-water-do-you-need%26catid%3D55:benefits-of-water%26Itemid%3D412&ei=YbkbUbfGA-fM2QXww4D4CA&psig=AFQjCNFz5sAins13K0vv1-76TeP6pX0GZQ&ust=1360857823479418

Fluids & Hydration

Males - 60% body wt.Females - 50% body wt.

• Cardiovascular function• Thermoregulation• Injury prevention• Performance• Recovery

Sweat losses during 2 hours of exercise can = 2 liters or more

Physiological Effects of Dehydration

• sweat rate blood volume & heart rate • core body heat

• cardiovascular function -less O2 and nutrient-rich blood to muscles -more reliance on anaerobic system

• Slower removal of wastes cramping, fatigue

Impaired Performance!

• Muscle strength• Speed• Stamina• Energy• Cognitive Process

• Risk of Injury

95% of muscle cramps are due to dehydration!

When Should You Drink?

WHEN TO DRINK AMOUNT OF FLUID

2 hr before exercise 2-3+ cups

15 minutes before 1-2+ cups

Every 15 minutes DURING 1-1.5 cups

After Activity 2-3 cups

for every lbs lost

What you already know…

• Don’t rely on thirst***– Already 1-2% dehydrated

• Drink before, during & after • Water is fine for <1 hr; sport drinks > 1 hr

– pop, fruit juices or fruit drinks >10% may emptying

Nutrition MISTAKE

Thinking that….• Sports drinks are only needed for exercise

lasting more than an hour– Not always true if the activity is intense &

occurs in hot, humid conditions– Sports drinks actually drive thirst– Very easy way to improve performance, fight

dehydration, and decrease recovery time

Energy Drinks?

– Different from Sports Drinks– Contain caffeine, other stimulants, sugar,

herbs and vitamins– Safety concerns for athletes!– Use nutrition, hydration, and lifestyle changes

to improve energy level NOT energy drinks.

WHAT ABOUT…. 300mg caffeine!

RECOVERYAll the hard work in the weight room and inspeed/agility training is worthless without recoveryYour body does not become stronger and morepowerful while working out but while resting

RECOVERY’S 4 MAIN COMPONENTS:

1.) Nutrition2.) Sleep (min 7‐9 hours)3.) Rest between training sessions4.) Choices made on weekends

ALCOHOLThe associated residual effect of the alcoholic hangover has been shown to reduce athletic performance by 20-30%

The Hangover Effect Or Disturbed Recovery Process

Heavy drinking causedmassive suppression of

testosterone between 1.5and 96 hours

(4 days later).(Underwood/Balon 2005)

You are at practice…but your hormones are not…

• American Athletic Institute has studied the impact of alcohol on condition in elite athletes. Impact has shown significant projections in lost physiological condition that correlates to as much as 14 days of lost training effect…for each time drunk…

AMERICAN ATHLETIC INSTITUTE 2005

                                            

                                            

                                            

                                            

                                            

SNACKING

• Snacks can be an important part of healthy eating.

• Teens are growing and developing and need more energy and nutrients than do adults.

• Healthy snacks can provide teens with energy and nutrients beyond what they get from meals.

What is a healthy snack?

• A healthy snack is one that is high in nutrients and low in fat and sugar. Try thinking of snacks as mini meals; plan them to include foods from at least two of the four food groups from Eating Well with Canada’s Food Guide.

• When people are hungry between meals they are often tempted to choose foods that initially provide a quick energy boost, but foods, such as potato chips or chocolate bars, are often high in fat and sugar and low in important nutrients.

Snacking- when and how much?

• The amount of food for each snack and the number of snacks needed each day varies with each person as well as day to day. One day you may be hungry for two or three snacks but the next day you may not want any. Follow your appetite; eat when you are hungry; stop when you are full. Use this concept each day to guide how often you eat during the day.

• The main thing to remember is that snacking is meant to tide you over to the next meal. Keep portion sizes in mind when snacking. Research shows that the size of snacks is increasing and this is where the issue of additional calories may be occurring. You can use Eating Well with Canada’s Food Guide serving sizes to help plan reasonably sized snacks by including one food guide serving from two of the food groups. For example, one piece of fruit, such as a small banana, plus a single serving of yogurt (3/4 cup) or half a whole-wheat bagel with two tablespoons of peanut butter make nutritious snacks.

• Keep in mind that when you eat small amounts too frequently throughout the day or eat a snack that is the size of a meal it may cause you to overeat.

Tips for healthy snacking

• Take snacks with you when you are on the go.• Keep snack sizes reasonable.• Limit snacking to three times a day.• Try to choose healthy snack foods most of the time.

Examples of healthy snacks• Some of the healthiest snack food choices are

ones that are quick and easy. Check Eating Well with Canada’s Food Guide for food guide serving size.

From Home• cheese and crackers• tortilla chips with salsa• cottage cheese with fruit• one slice bread with peanut butter

From the Vending Machine• small granola bar• small package of pretzels• small cereal bar• small package of nuts

From the Cafeteria• half a sandwich• cup of yogurt• a piece of fruit• half a bagel with jam or peanut butter• cup of veggies with dip

From the Convenience Store• small package of Trail mix• small package of roasted nuts• 2 – 3 rice cakes• small bag of popcorn with seasoning• 2 – 3 plain cookies

What’s on a food label?• SERVING SIZE!!!

– Companies want you to eat their food – and they often want you to think it’s low in fat and healthy!

– They can make their product look better by making the serving size really small.

• Number of calories• Macronutrients:

– How many grams in carbs? Are they complex, simple, or fiber?

– How many grams in fats? Are they unsaturated or saturated?

– How many grams in protein?

Lay’s Regular Chips

This is 28g (about 10-20 chips)

This is about 10 calories per chip

About 1/3 of the weight is in fat, but it’s mostly unsaturated, and no trans fat

Almost all the rest is carbs; none is simple sugar, and only 1g is fiber, so it’s mostly complex (since it’s potatoes)

Only 2g of protein

Oreo Cookies

This is a bit bigger than the chip serving

This is about 50 calories per cookie

This is less fat than the chips, and it’s mostly unsaturated

Almost all the rest is carbs; and more than half of this is simple sugar.

Only 1g of protein

Clif Protein Bar

This is bigger than the other servings

It also has more calories

Very little fat, mostly unsaturated

Lots of carbs; about half simple, half complex, with a bit of fiber

Lots of protein (it’s a protein bar!)

Dempsters Garden Vegetable Bread

2 slices of bread

About the same as a Clif Bar

Very little fat, mostly unsaturated

Lots of carbs; mostly complex

A fair amount of protein

Foods Supply Nutrients

• Food supplies your body with nutrients, substances that the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy.

• There are six classes of nutrients: carbohydrates, fats, proteins, vitamins, minerals, and water.

• Carbohydrates, fats, and proteins can all be used by the body as sources of energy.