Nutrition

Nutrition is used to restore, repair or regenerate the body

• repairs damaged tissue • recuperate fatigued muscles• regenerate lost energy• keeps body functions intact

Many people (elite athletes) don’t follow good nutritional guidelines or it takes them a long time to figure it out

How do we get good nutrition? What guidelines can we follow?

Should have: 55%-60% Carbohydrates30% or less Fat 10%-15% Protein

If you are exercising very hard more than one time per day, then follow higher % for protein.

Four food groupsOld Method

1) milk & dairy

2-3 serving (1/2 cup)

2) meat, poultry & fish

2 serving (2-3oz) alt with nuts (1/2 cup)

3) bread & cereals

3-4 servings (slices, 3/4 cup)

4) fruit & veg

4-5 servings (1/2 cup, medium fruit)

Food PyramidOld Method

My PyramidOld pyramid

http://www.mypyramid.gov

Carbohydrates4 calories/gram

made from starches & sugars found in bread, pastries, vegetables and fruits

converted into an energy source called glycogen, excess is stored as fat

can be stored in liver and muscle cells

first energy to be called on

Protein

4calories/gram

composed of amino acids

excess can also be stored as fat

takes a lot of water to digest = more weight

eating extra protein will not increase your muscle mass

Fat

9 calories/gram

very good energy source

hard to get to the system to burn it, slower to digest

used mostly when carbohydrates are gone

may cause gastric distress

Vitamins

Two types:1) Fat soluble

Examples A, D, E, K

-toxic if large quantities are stored in the body-Usually not destroyed by cooking-get them by eating butter, liver and animal products

2) Water Soluble Examples B’s, C

-usually lost through cooking and boiling-not toxic because they pass through the system with water

Vitamins (con’t)

The body doesn’t/can’t manufacture vitamins except vitamin D (with the help of sunlight)

We need supplements or a balanced diet to get them

Vegetarians have a hard time getting enough fat soluble vitamins

Minerals

Important for the formation of tissue (bone & teeth)Aid in Metabolism

Usually meet requirements by eating fruits and vegetables

Iron is usually the hardest for women to get and keep

Water

forms 75% of all living things

accounts for 60% of body mass

male = 60%female = 50%

muscular = 70%obese = 40%

newborns = 80%

functions of water*part of every body fluid*act as carriers for substances*assists with temperature regulation*necessary for chemical regulation*lubricates joints*keeps alveoli of lungs moist

Water (con’t)

thirst is not an adequate indicator of hydration.

by the time you feel thirsty you are already beginning to dehydrate

daily intake should be as follows:

~ 64 oz per day

a 2% water weight loss during exercise can cause fatigue, loss of concentration, increase in heart rate

a 5% water weight loss during exercise can lead to serious heat injury