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Nutrition for performance

Nutrition for performance . Macronutrients: Carbohydrates, proteins, and fats…they supply energy for exercise Micronutrients: Vitamins, minerals…they do not provide energy themselves. Proteins . When protein is ingested they breakdown into amino acids 4 calories in a gram of protein

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Nutrition for performance

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  1. Nutrition for performance

  2. Macronutrients: Carbohydrates, proteins, and fats…they supply energy for exercise • Micronutrients: Vitamins, minerals…they do not provide energy themselves

  3. Proteins • When protein is ingested they breakdown into amino acids • 4 calories in a gram of protein • Complete proteins include animal products/meat…contain all 20 amino acids • Incomplete proteins are foods containing limited amounts of protein

  4. Proteins Cont’d • About 10-35% of total cals should come from protein • Need 0.8 gram per kilogram of bodyweight • Athletes need 1.5 gram per kg of bodyweight…why more?

  5. Proteins Cont’d • 1. Athletes have more lean muscle mass which requires protein • 2. Athletes lose a small amount in urine…non-athletes do not • 3. Athletes burn small amounts exercising • 4. Athletes require additional amounts to recover muscle damage • BODY USES PROTEIN WHEN NOT ENOUGH CARBOHYDRATE HAS BEEN CONSUMED (CARBS ARE LOW)

  6. Carbohydrates • Energy source for working muscle…breaks down into glucose which is used for ATP production • 4 calories in a gram of carbohydrate • 55-65% of total cals should come from carbs

  7. Carbohydrates Cont’d • But wait…about 80% should be complex carbs…whole wheat cereals, breads, fruits and vegetables. These foods contain vitamins, minerals and fibre(fibre is so magical since you feel full longer and your sugar levels in your body do not spike and make you cry out for more junk!!!!) • Simple carbsare just sugar…jam, candy, syrup, pop, white bread

  8. Not all are created equal!!!

  9. Carbohydrates Cont’d • Glycemic Index- indicates the rate of carbohydrate digestion and its effects on blood glucose levels • Foods like pop, white bread, watermelon, melon, have high glycemic index values which means their digestion leads to a quick rise in blood sugar accompanied by a rise in insulin

  10. Rise in blood levels vs hours after eating

  11. Carbohydrates Cont’d • Foods like whole grained bread, beans, apples have a lower glycemic index which does not spike blood sugar levels and make you crave more…opposite effect…these foods fill you up and you do not get spikes in blood sugar • Athletes want complex carbs since they contain the vitamins and minerals that will help with recovery of muscle tissue and prepare the body for the next workout

  12. Fats • Major fuel source since they have a high concentration of calories • Every gram of fat yields 9 calories • 25-30% of our daily caloric intake should consist of good fat (good sources such as fish, avocados, Olive oil, nuts and seeds

  13. Fats Cont’d • Saturated fats have high concentrations of low density lipoprotein (LDL) • These fats are animal sources • Raises cholesterol • Builds plaque on artery walls • Bad fats…stay away from them…chips, beef patties, poutine, pizza…clogs your arteries…nasty!!!

  14. Fats Cont’d • Polyunsaturated fats have higher concentrations of high density lipoprotein (HDL) • Plant sources • These are good fats…fish, avocado, almonds

  15. Fats Cont’d • Fats used during exercise??? • Lower intensity exercise…the greater the proportion of fat burned • As exercise intensity increases the proportion of fat burned decreases and proportion of carbs burned increases

  16. The Energy Equation • Energy storage= Energy intake – Energy output • Calorie(Kilocalorie)- is a measure of the amount of energy that food will produce as it passes through the body

  17. Foods high in calories can produce lots of energy • When they are not used up in this way, the reserve energy is stored in the body, usually as FAT • This can lead to the development of obesity

  18. Daily caloric need is the number of calories necessary to maintain one’s current bodyweight • Less energy consumed than expended= weight loss (negative energy balance) • More energy consumed= weight gain (positive energy balance)

  19. Performance Diet • C60-P15-F25 (This would change with each athlete) • Endurance athletes need high carbs (body transforms them into glycogen) • Strength athletes need carbs and some extra protein

  20. Example from Canada’s Food Guide…Male or Female and depending on event??Low vs High end???? • 5-12 servings of grains • 5-12 servings of vegetables and fruits • 2-6 servings of milk • 2-4 servings of meat/alternatives • Protein: only 2-5% is used to fuel activity • Carbohydrates: utilized for both aerobic and anaerobic • Fats: low to moderate aerobic intensity, the greater the intensity the less fat used

  21. Basal and Resting Metabolic Rate • Metabolism- rate at which we burn energy • Metabolic Rate- the energy that needs to be consumed in order to sustain essential bodily functions such as heart beat and breathing • Resting Metabolic Rate- the amount of energy an individual’s body requires while at rest • Keep in mind that someone with more muscle mass will have a higher RMR that someone with less muscle mass

  22. 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. ****Estimate your RMR on page 150 in your text using the Harris Benedict Equation • You will need your height in cm, weight in kg and age • ****Convert lbs in kg…divide by 2.2 • ****Convert feet to cm • Multiple 30.48 x ft • Example: 5.4 x 30.48 =165 cm

  24. Estimating daily caloric needs from RMR • Sedentary: RMR x 1.4 • Moderate exercise: RMR x 1.6 • Highly Active: RMR x 1.8

  25. Competitive Meals • Pre exercise Meals (2-6 hours before) • Meals consumed prior to competition • High in carbs, low in fats and fibre and moderate fat • During Exercise • Rehydration • Longer than 4 hours small carb meal (prevent a drop in blood glucose thereby forestalling fatigue) • Post exercise • Fluid replacement and carb intake • Easily digestible carbs restore glycogen and ensures recovery

  26. Fluid Replacement • Water is best • Transports nutrients to cells and to carry away waster products • Distributes heat throughout the body and enable heat to be released • Fruit juice, carbonated beverages, coffee and pop act as diuretics and will dehydrate the body further • Sports beverages if activity is longer than 50 minutes • During exercise a half cup of cool water for every 10 minutes of exercise • Fluid loss during exercise should be regained within 2 hours by drinking fluids with carbs to rebuild glycogen and electrolytes (sodium and potassium) to speed rehydration

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