Nutrition

1. Nutrition “Its not the horse that draws the cart, but the oats.” -Russian Proverbs

2. Nutrients • Nutritional balance is the foundation of a healthy diet. • Nutrients: -Furnish the body with heat and energy -Provide material for growth and repair of body tissue -Helps regulate body processes • The body burns 3 fuels for energy: Proteins, Carbohydrates and Fats

3. Protein • Essential for growth and maintenance of all the body tissue. It’s also the major source of building material for muscle, blood, skin, hair, nails and internal organs, including the heart and brian.

4. Essential Amino Acids • Digestion breaks protein down into simpler units call Amino Acids, that are stored in an amino acid pool used to support tissue growth and repair. • The body needs 22 amino acids to manufacture new protein. 13 of these can be manufactured in the body from almost any source of nitrogen. The 9 that can’t be produced in the body are called Essential Amino Acids. They Must come directly from what we eat. • Proteins containing all 9 Essential Amino Acids are called Complete Proteins. Proteins that lack them are call Incomplete Proteins.

5. How much is Enough • Although there is not a sure amount of protein recommended each day some scientist say that you should get .59 grams per kilogram of body weight. • Approximately you should divide your weight by two and it will you giver about the correct amount in grams of protein you should get each day. • Although your amount can change depending on how much and how intense you work out.

6. Insufficient Protein • Protein deficiency can cause poor muscle tone, low energy levels, poor resistance to infection, slow recovering of the wounds and weakening of the hair, nails and skin. • Protein overloads major danger is kidney overload. Excess protein supply causes you kidneys to work overtime to process nitrogen. Its is important to drink water to help flush your kidneys.

7. Carbohydrates • Carbohydrates are the primary fuel for our bodies -Grains -Bread -Pasta -Potatoes -Vegetables -Fruits -Sugars

8. Sugar • There are 3 types of sugar -Single Sugars -Double Sugars -Complex Carbohydrates • Single sugars are the easiest to digest, while double is a little more difficult but not nearly as difficult to digest are complex carbohydrates. • Once carbs are broken down into single sugars the are converted to glucose to provide energy and some into glycogen. • Excess glucose is stored as fat.

9. Fats • There are 2 types of fat, Body Fat and Dietary Fat. • Body fat can be made by having excess protein or carbohydrates and stored as energy to be used later. • Dietary fat is fat that we directly eat. This is the most concentrated source of energy in our diet. Dietary fat provides more than twice the calories for protein and carbs. • Fat storage for males is about 15% and for females is about 25% • Fat is a major storehouse for excess energy

10. The Pre-Game Meal • The newly found best pre-game meal is high in complex carbs for your best performance. They are digested and absorbed faster than proteins or fats and converted into energy faster. High protein meals absorb more heat and can impair your performance in hot weather, and also absorbs water causing dehydration. • They also improve the level of glycogen increase your ability for endurance exercises.

11. Essential Components • There are three essential comoponents of the human diet: • Vitamins • Minerals • Water

12. Vitamins • Vitamins are essential for life • Their most important role is in acting as catalysts for the processing of proteins, carbs and fats. • Vitamins allow the biochemical reactions to take place that convert for into energy and assist in forming bone and tissue

13. Minerals • Constitutes of bones, teeth, soft tissue, muscle, blood and nerve cells. • Important in strengthening bones maintaining physiological processes and acting as catalysts for a variety of vital functions within the body.

14. Water • Water is the most essential ingredient that we consume. You can go far longer without for than you can without water. Its needed for: digestion, absorption, circulation, excretion, transporting of nutrients, maintaining normal temperature and healthy functioning of every living cells. • About 50% of our body is water. • You should drink 8, 8 ounces glasses of water per day on average. • When working out at least one glass per hour. • Electrolytes are ionized salts in the blood, tissue fluids and cells including sodium, potassium, and chlorine. These are lost in sweat along with water.