“you are what you eat!” the 6 essential nutrients essential nutrients fats carbs water minerals...
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“You are what you eat!”
The 6 Essential Nutrients
Essential Nutrients
Fats
Carbs
Water
Minerals
Protein
Vitamins
0123456789
10
4 cal/gram 4 cal/gram 9 cal/gram
Nutrient
CarbsProteinFat
Nutrients vs. Cal/g
• Calorie- is a measure of heat. It is usually abbreviated as kcal, kc, C, or capitalized as Calorie.
1 gram of Carbs = 4 Calories 1 gram of FAT = 9 Calories1 gram of Protein = 4 Calories
Calorie CalculationCarbs: 22 grams x 4 Calories/gram = 88 CaloriesFat: 3 grams x 9 Calories/gram = 27 CaloriesProtein: 2 grams x 4 Calories/gram = 8 Calories---------------------------------------------------------------------------------------
TOTAL Calories: 123 kcals
ARE YOU IN
?RIGHT
ATP PRODUCTION
High intensity activity Low intensity activity
Glucose
Fatty Acids
Amino Acids
ROLE OF CHOs IN THE BODY
• Energy source (high intensity exercise)
• Protein sparing
• Metabolic primer for fat metabolism
• Fuel for the central nervous system
• Bulk (fiber)
SIMPLE CHOS COMPLEX CHOS
Increase PreferredHigh Carbohydrate Foods
Keep Intake of UnpreferredHigh Carbohydrate Foods to a
Minimum
Dietary Fiber
• Water-Insoluble Fiber
– Prevents the big “C”! – Water-soluble Fiber– May reduce serum
cholesterol
• Wheat Bran • Whole Grain• Popcorn• Nuts & Seeds• Skins on Frts. & Vegs
• Oats & Barley• Brown Rice • Legumes• Peas & carrots• Flaxseed• Psyllium• Some Frts. & Vegs.
RNA: 20 to 35 g/day (3:1 ratio water-insoluble to water-soluble)
Types of CHOs
G
G G
G
GG G
GG
Animal Polysaccharide
STRING
PRIMARY SOURCE OF ENERGY DURING EXERCISE
GLYCOGEN
Glycogen:Is the chief storageForm of CHO inAnimals: it is storedPrimarily in the liver And muscles.
MUSCLE GLYCOGEN
LIVERGLYCOGEN
BLOOD GLUCOSE
Fuel for muscles
Fuel for the brain and muscles
ENERGY RELEASED FROM SUGAR
-Sugary foods such as fruit,Fruit juices, candy, or soda pop,Eaten in place of a meal cause a Quick rise in blood sugar and Energy
-About an hour later blood Sugar and energy decline rapidly,Bringing on symptoms of
Hunger. Meal eaten an energy Released from sugar
Energy Released From Sugar, Starch, Protein, & Fats
Meal eaten &Energy released From sugar & starch
Energy Released fromprotein
Energy released from fat
Energy Release
ARE ALL CHO’s PHYSIOLOGICALLY EQUAL?
Faster Rate of glucose absorption into the blood
Slower rate of glucose absorption into the blood
90
80
70
60
50
40
30
20
10
0
Glycemic Index of some Popular foods
High GI: >60
Mod GI: 40-59
Low GI: <40
Gatorade
Jelly Beans
Mars Bar
Bran Muffin
Baked beans
Spaghetti
Lentils
Yogurt
Protein Functions
• Major structural component• Growth, repair and maintenance• Transporter (lipoproteins)• Antibodies- disease protection• Blood osmotic pressure• Produces hemoglobin, enzymes, and hormones• Energy (5-10%)
PROTEINNonessential AAs
(can be synthesized in the body)
Essential AAs
(cannot be synthesized in the body)
Quality Makes The Protein
Complete Protein (ANIMAL)(Contains all the essential AAs)
Incomplete Protein (PLANT)
(Do not supply all the essential AAs)(EXCEPT SOYBEANS… contain all the essential AAs)
CONTRIBUTION OF MAJOR FOOD GROUPS TO PROTEIN CONTENT OF TYPICAL
AMERICAN DIET
0
5
10
15
20
25
30
35
40
45
Meat Ceral Nuts
Dairy Products
Fruits, vegetables
Fats, oils
Substitute Lean Protein for Fatty Protein
RDA for ProteinAverage adolescent/ adult -0.8 grams/ kg BWGrowing children -2.0- 4.0 grams/kg BWAthletes in heavy training -1.2- 1.8 grams/ kg BW
(aerobic training)Amino acid supplements - not recommended
Special considerations -vegetarian athletes
-Those on very low fat or low calorie
diets
-Athletes avoiding meat for “health reasons”
Contribution of Protein to Energy Metabolism at Various Intensities of Exercise
0
1
2
3
4
5
6
7
Rest High (sprint)
Percentage ofContribution
PROTEIN USE DURING EXERCISE
Why protein constitutes a limited fuel in exercise:• Studies have shown only minimal protein
breakdown during endurance exercise (urinary nitrogen excretion)
• Primary role provides AA building blocks for tissue synthesis
• Protein requirements for muscle tissue synthesis with resistance training
FATS
*chemical composition
Saturate, Unsaturated, and Trans-fatty
*Role of fats?
LIPID FUNCTION
1. Energy (resting state 70%)
2. Transports - Fat-Soluble Vitamins
3. Insulation - subcutaneous fat
4. Protection - cushions vital organs
5. Structural component
6. Steroid hormones
7. Hunger depressor
Simple LipidsSimple Lipids
Trigylcerides• Contain glycerol
(“backbone”) + 3 fatty acids (“chains”)
• Most common form in body (90-95% body fats is in this form)
GLYCEROL
Fatty Acid
Fatty Acid
Fatty Acid
SIMPLE LIPIDSSIMPLE LIPIDS
Saturated Fats*
Solid at room temperature
Found in animal *products
*exception- coconut and palm oil, veg., shortenings, and hydrogen margarine
Unsaturated Fats
Liquid at room temperature
Found in plant sources
PERCENTAGE OF SATURATED FAT IN PERCENTAGE OF SATURATED FAT IN SOME COMMON FATS AND OILSSOME COMMON FATS AND OILS
Coconut oil 86%Palm kernel oil 81%
Butter 66%
Beef fat 48 %
Canola oil 6%
Saturated Fat
RECOMMENDED DIETARY INTAKE FOR FAT
• 10% SF
30% of totalcalories
10% PUSF10% MUSFRemember: 1 gram=9 kcals
9 grams of FAT x 9 kcals / gram = 81 kcal of FAT
“PHANTOM” FATS
Trans fats are unsaturated fats that havepicked up hydrogen atomsand, as a result, now have astructural shape similar to that of saturated fats.
HYDROGENATION
Compound Lipids
• Low Density Lipoproteins (LDLs)
• High Density Lipoproteins (HDLs)
< 1
30
mg
/dl>
35
m
g/d
l
Depositor ScavengerLipids are not water soluble and blood is
90% water.
Thus, lipoproteins are responsible for most lipid transport in blood
DERIVED LIPIDS
Synthesized in the body(endogenously - mostly LIVER)
Related to heart disease!
Absolutely essential for life!
Precursor for steroidAnd several hormones, required for cell membranes!
DERIVED LIPIDS
Found only in animal products! It does not contain FAs (not considered a LIPID).
RDA: < 300 mg/day
Fiction Vs Fact
• What Promoters Claim
High CHO diets are fattening
• What Research Support
When it comes to weight control, CHOs are not the problem.
What matters are calories
Calories eaten compared to number or calories burned.
Fiction Vs Fact
• What Promoters Claim
CHO-rich diets result in increased insulin levels in the body
Too much insulin causes the body to store CHOs as fat.
• What Research Supports
The body’s ability to use fat is influenced more by the athletes activity level than by insulin production
Exercise is the way to burn body fat.
Fiction Vs Fact
What Promoters Claim
“40-30-30” sports barsenhance endurance byIncreasing fat burning During exercise
Too much insulin causesThe body to store CHOs As fats
What Research Support
These bars won’t improveEndurance or fat Metabolism
Faster fat metabolism doesn’t come in a wrapperAny more than bigger muscles come in a can.