Nutrition for Performance

1. Nutrition for Performance

2. Why do we need food? • Food has 3 main functions for the body: • a) provide energy • b) promotes growth & maintenance of tissues • c) regulates processes in the body

3. Why do we eat? • We eat for health, performance, appearance, psychological reasons, & emotional reasons (HALT) • H ungry • A ngry • L onely • T ired

4. Essential Nutrients • Macronutrients • Direct sources of energy • Carbohydrates • Proteins • Fats • Micronutrients • Vitamins • Minerals • Water

5. Carbohydrates (CHO) • Most accessible form of energy • Two types: • Complex (pastas, cereals, rice) • Simple (sugars, candy) • Broken down into glucose, excess stored as glycogen • Stored in liver, muscle, and blood • 50-60% of diet should be CHOs

6. Proteins (PRO) • Two types: • Complete (animal products, meat, dairy) • Incomplete (plant products, nuts, beans, vegetables) • Energy nutrient • Broken down into 22 amino acids; 9 are essential • 15-20% of diet should be Proteins

7. Fats • Most concentrated form of energy • Essential for organ protection, insulation and vitamin solubility • Two types: Bad Fats • Saturated (animal products) • Hydrogenated Fats (deep fried foods) Good Fats • Unsaturated (plant products) • Omega 3 & 6 Fats (cold water fish) • Broken down into fatty acids, excess stored as body fat • Stored in liver, muscle, and blood • 15-20% of diet should be fats

8. Vitamins • Essential for metabolism, growth and development of the body • Not a source of energy • Effective in minute quantities • Regulators of metabolic processes, play a role in energy transformation • Fat-soluble: A,D,E, and K • Water-soluble: B and C

9. Minerals • From earth’s waters and topsoil and absorbed by plants we eat • Seven key minerals: calcium, phosphorous, magnesium, sodium, potassium, chloride, and sulfur • Important for: • - maintaining bone density • - building tissue • - muscle contractions • - oxygen transport

10. Water • Essential for temperature regulation • Aids in digestion • 65% of total body weight for males • 55% of total body weight for females • Aids in all metabolic activity • Medium for chemical reactions • We can survive for only a short time without water • An individual needs 6-8 glasses/day

11. Dehydration • Affects human performance • Loss of water • Plain water is best replacement for activity less than 90 minutes in duration • Replacements are needed when activity is longer than 90 minutes due to loss of electrolytes

12. Before Exercise • 2-3 hours before exercise, drink 2-3 cups of water • Drink 1 cup water/ 15 minutes exercise • 2-3 hours before exercise, ingest drinks that contain CHO (juices work well)

13. After Exercise • Fluid loss should be regained within two hours after exercise • Should contain carbohydrates • Necessary to rebuild glycogen and electrolyte stores

14. Canada’s Food Guide – Daily Recommendations • Gain products: 5-12 servings • Vegetables: 5-10 servings • Milk Products: - Children 4-9 yr/old: 2-3 servings - Youth 10-16 yr/old: 3-4 servings - Adults: 2-4 servings - Pregnant and breastfeeding women: 3-4 servings • Meat and Alternatives: 2-3 servings

15. The Energy Equation • ENERGY INTAKE–ENERGY OUTPUT • CALORIES CONSUMED CALORIES BURNED BY - metabolism - activity (exercise) Metabolism: the sum total of the chemical processes that occur in living organisms, resulting in growth, production of energy, elimination of wastes, etc. Daily Caloric Need: calories needed to maintain current weight

16. Weight Gain Gain weight = ENERGY INTAKE > Energy Output More calories taken in results in a positive caloric balance • Extra calories should come from nutrient dense foods • Eat larger healthy portions, and more meals in the day • Maintain an exercise prescription that is designed to gain muscle not fat (weight training routine) • Monitor body fat % to determine weight gain is healthy

17. Weight Loss Lose = Energy Intake < ENERGY OUTPUT Less calories taken in results in a negative caloric balance Keys to a healthy weight loss: • A combination of exercise and intake modification works best • Eat smaller but more frequent meals throughout the day • Engage in a safe and healthy exercise program

18. Obesity Pandemic • 49.7% of Canadians were considered overweight in 1998 (% is increasing) • 33% of Canadian boys aged 7-13 in 1996 were likely to be overweight by 18 years of age • 27% girls of the same age group were likely to be overweight before they reached adulthood • 10% of boys/ 9% girls were considered obese in 1996 • Estimated cost of obesity in 1997 = $1.8 billion

19. Inactivity of Canadians • An alarming increase in obesity in the past 20 years due largely to Canadians inactivity • > 55% of Canadians are inactive • <33% of Canadians exercise • 250,000 deaths/ year due to sedentary lifestyle • Only 50% of people trying to lose weight are at adequate activity levels, most just yo-yo diet

21. Obesity Health Issues • Type II Diabetes • Heart Disease (#1 cause of death) • High Blood Pressure • Sleep Apnea • Osteoarthritis • Gall Bladder Disease • Fatty Liver Disease • Cancer • Asthma • Chronic headaches • Varicose veins • Coronary artery disease • Hernias

22. Fad Diets • Numerous diets (Atkins, The Zone, etc) • There is no magic bullet to weight loss “To change your diet, you must change your behavior (relationship with food” It must be an active lifestyle choice: 1) Regulate a healthy balanced meal intake 2) Increase the activity to increase the metabolism

23. Key Nutrition Tips Everyone knows nutrition is a pivotal part of maximizing an individuals performance. The two main key are: 1) When you eat - The body is in an anaerobic state (wants to build & repair damaged muscle) due to increased insulin levels. If you eat within the first hour of your exercise/ training, you can improve your recovery time 100% - Breakfast is very important in giving energy to the body 2) What you eat - Forget about the supplements!!! - A nutritionally balanced meal of lean protein, complex & simple carbs to replenish the energy stores depleted from exercise