Nutrition & Calories

Linn-Mar High School

Strength Training and Fitness

What is Nutrition? Is it Important

Nutrition is the food you intake (your diet)

Yes, it is VERY important!In terms of fitness and wellness,

in many ways its equally (if not more) important than exercise!

A CALORIE = Basis of it All!

A Calorie = Energy

Our bodies need energy to function and stay alive

That energy comes from the food we eat

One Calorie equates to the amount of energy required to increase the temperature of one Kg of water, one degree Celsius

How Many Calories do I need?

On Avg, your body needs 1800 calories per day, just to stay alive.

With normal daily life, your body will need more’

If you are extremely active, you could need as many as 3500 to 4000 calories per day.

It all depends on the individual

Basic Nutrients

CarbohydratesFatsProteinsWaterVitaminsMinerals

Carbohydrates

1 Gram of Carbohydrates = 4 Calories

Primary energy source for your body

Can be eaten and used for energy

2 Kinds of Carbs

Complex: grains, breads, cereal, fruits, vegetables (the good kind!)

Simple: Sugars (Not so good, little nutritional value

Fats1 Gram of fat = 9 CaloriesVery Dense Energy SourceIs also used to cushion the body’s

organs2 Kinds:

Saturated: From animal sources (bad kind - LDL)

Unsaturated: From Plants (good kind - HDL)

Proteins

1 Gram of Protein = 4 CaloriesAre not used for energyAre the building blocks for tissue

growth, development and repairSources

Animal: Meat, eggs, dairy, fish, poultry (high quality)

Plant: Nuts, grains, some vegetables (lower quality)

WATER

Is EXTREMELY important

80% of your body is made up of water. Its stored everywhere

It is used in virtually all bodily functions

You should drink at least a ½ gallon of water per day (8-8 oz cups of water)

Thirst is not an indicator of dehydration.

Daily Requirements

Carbohydrates = 60% of calories (more complex, less simple)

Protein = 15% or moreFat = 25% or less (more

unsaturated, less saturated)

Does Nutrition Affect Body Composition?

If you expend the same amount of Calories you take in, your weight will stay the same.

If you expend MORE calories than you take in, you will lose weight.

If you TAKE IN MORE than you expend, you will gain weight.

Calories in 1 Pound

1 Pound = 3,500 CaloriesTo lose 1 Pound, you need to expend

3500 more calories than you take inTo gain 1 Pound, you need to take in

3500 more calories than what you expend.

Nutrition Assignment

Basal Metabolic Rate (BMR)

The amount of calories your body needs at rest

Active Metabolic Rate (AMR)

Amount of calories you expend through different types of activities throughout the day

http://preventdisease.com/healthtools/articles/bmr.html