Nutrition for Performance

1. Nutrition for Performance The saying, “you are what you eat” might be tailored to an athlete as, “you compete how you eat!” Research shows that what an athlete eats and drinks has an effect on exercise performance. So whether you’re playing amateur soccer or running a marathon, your performance depends not only on your training methods, but also on eating the right foods.

2. What is Nutrition? • In groups or with the person next to you see if you can come up with a definition for “Nutrition”…. • Nutrition: The science or study of how the body uses and assimilates food in order to grow, repair and replace tissues.

3. What is a Nutrient? • Components of food that are essential for proper human growth and function. There are six important classes of nutrients….can you name them? • Carbohydrates, Fats, Proteins, Minerals, Vitamins, and Water

4. Nutrients cont… • Which classes of nutrients are energy yielding? • CHO • Fats • Protein

5. Food Categories • What are Macronutrients? -Nutrients that are required in large amounts (CHO, Fats, Protein) • What are Micronutrients? -Nutrients that are needed in small amounts. (vitamins and minerals)

6. Protein, Carbs and Fats • 10-15% diet protein • 50-60% diet carbohydrates • 20-30% diet fats • 4 calories in 1 gram of protein and carbohydrate • 9 calories in 1 gram of fat

7. Protein • Average person needs 0.7g-0.8g/Kg protein • Athletes need more = 1.2g/Kg-1.7g/Kg • 2 types of protein: complete and incomplete

8. Protein • Athletes require more protein than non-athletes • Should be tailored to training • As high as 18% from protein • Strength athletes 1.7 per kg • Endurance 1.2 to 1.4 g per kg • Average diet provides 1.4 gm/kg/day • Adequate calorie intake is just as important as adequate protein intake for building muscles • Too much protein intake can be bad -is stored as fat -lead to dehydration and kidney problems

9. Carbohydrates (plants) • Two types: Simple and Complex • Body prefers Complex as they do not stress the system as much as simple CHO’s

10. Glycemic Index • Glycemic index : The reference value of the glycemic-index chart is Glucose (GI = 100) • High GI foods are generally worse and have a glycemic index number of 70 or more. Low GI foods have a glycemic index of less than 55 ( these are generally better). Medium GI foods are in between.

11. Why Complex Carbohydrates? • Compared to ingesting simple carbohydrates, ingesting complex carbohydrates: -improves glycogen stores -Promotes faster stomach emptying -Leads to lower blood sugar and insulin levels and thus places less stress on the pancreas.

12. Glycemic Index • Glycemic Index of Grains: Buckwheat 54 Bulgur 48 Basmati Rice 58 Brown Rice 55 Long grain White Rice 56 Short grain White Rice 72 Uncle Ben's Converted 44 Noodles (instant) 46 Taco Shells 68 • Glycemic Index of Fruit: Apple 38 Banana 55 Cantaloupe 65 Cherries 22 Grapefruit 25 Grapes 46 Kiwi 52

13. Glycemic Index cont… • Continuation of Fruit: Mango 5 Orange 44 Pear 38 Pineapple 66 Plum 39 Watermelon 76 • Glycemic Index of Vegetables: Beets 69 Broccoli 10 Cabbage 10 Carrots 49 Corn 55 Green Peas 48 Lettuce 10 Mushrooms 10 Onions 10 Parsnips 97 Potato (baked) 93 Potato (mashed, instant) 86 Potato (new) 62 Potato (french fries) 75 Red Peppers 10 Pumpkin 75 Sweet Potato 54

14. FATS: GOOD VS. BAD • Saturated come from animal products, • Monounsaturated and Polyunsaturated come from plant sources, • 25-30% of diet should be fat, which helps in energy supply, proper brain and nerve function as well as insulation and protection

15. Fats • Major source of energy • 25 to 30% of total calories should come from fat • Cholesterol intake should be less than 300 mg/day. Liver produces this when you consume a lot of fats and or are stressed 9 injury, sick or other) • HDL vs. LDL , good vs. bad • Average Canadian diet provides 37% of total calories from fat…this is too high!

16. The Micronutrients: Vitamins and Minerals • Vitamins and Minerals don’t give the body energy; • Vitamins that are water soluble are needed everyday (C’s and B’s); fat-soluble (A,D, E, K) are needed but be weary • Calcium, sodium, potassium, Iron and Zinc

17. VITAMIN DEFICIENCY • RICKETS (NO VIT D)

18. VITAMIN C DEFICIENCY Scurvy is a nutritional disease caused by deficiency of vitamin C. Common symptoms include pinpoint bleeding around hair follicles, along the gums, and under the nails.

19. Vitamins and Minerals • Question sheet

20. The Fast Food Activity • We are a varsity Dodgeball team which has qualified for the AAAA provincial championship! • While on the road we have to eat 4 meals but we can only eat from the following places (we all eat at the Keg for dinner after winning the tournament and the school foots the bill!): • Eg Subway, Tim Hortons, McDonalds, Pizza Hut, The Keg

21. Energy Equation • Energy storage = Energy intake + Energy output • Def of a calorie? • Energy • Amount of heat needed to raise the temp of 1 gram of pure water by 1oC. We use this term to identify the amount of energy in food. • 1 Calorie=kcal or 1000 calories • 1 calorie = 4.184 joules (SI unit) • A measure of metabolising food through body

22. Harris Benedict Equation • Used to determine an individuals Resting Metabolic rate. We use Height in cm, Weight in Kg, and age in years • Males: 66.5 +(5 x H) + (13.7 x W) – (6.8 x A) Females: 665 + (1.9 x H) + (9.5 x W) – (4.7 x A)

23. Daily Caloric Need • Consists of your RMR+ Calories for activity+ thermalitic effect of food • Too little = too skinny • Too much = too fat

24. D.C.N. cont… • Sedentary individuals multiply R.M.R. by 1.4 • Moderately active …by…1.6 • Highly Active individuals multiply R.M.R by 1.8

25. Cont… • Athletic groups such as football players and strength athletes appear to obtain adequate nutrition, while inadequate intakes have been reported in other athletic groups, including dancers, basketball players, gymnast, runners, skiers, swimmers, triathletes and wrestlers

26. Cont… • MALNUTRTION, represents unbalanced nutrition and may exist as either under or over nutrition (basically the ind. is not receiving adequate intake or receiving too much)

27. Determinants of the Athlete’s Energy Requirements • During intense exercise • Carbohydrate stored in muscles and liver (glycogen) is predominant fuel source • During prolonged exercise • Fat stores are predominant fuel source • Fitness level of the athlete • Well trained endurance athletes burn fat more efficiently, sparing limited glycogen stores

28. BMI Formula • The metric bmi formula accepts weight measurements in kilograms & height measurements in either cm's or metres.1 metre = 100cmsmetres² = metres * metres • Table: Metric BMI Formula BMI =weight in kilograms or Kg/M2 height in meters²

29. Dieting for Performance • Recommended diet for athletes: 55-60% carbs; 15% protein; 25-30% fat • Endurance athletes recommended to carb load

30. Carbohydrate loading • Everyone needs 50-100g of carbs a day to spare catabolism of protein • Athletes use loading to super compensate the glycogen (sugar in blood and liver) in an attempt to delay the onset of fatigue; it is usually used for 3-7 days • Deplete, carb deprive (high fat-protein diet), and carb load; you are also training during this time which further depletes