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Sport Nutrition - Unit 11

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by

Jonathon Hoare

on 3 October 2014

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Transcript of Sport Nutrition - Unit 11

Sport Nutrition - Unit 11
Assignment 2:
P1 - Describe nutrition, including nutritional requirements using recommended guidelines from public health sources associated with nutrition
Appetiser
When I finish work today I am driving straight to the gym:-
I am going to do some intervals on the treadmill, and then do a gunshow
I need some ideas on what to eat before I go
Come up with a meal for me that will supply me with the energy and nutrition I need before my workout
What is sport nutrition?
On your tables discuss the following: - 5mins
What is nutrition?
What are nutrients
Why study nutrition in relation to sport?
"Nutrition is the intake of food, considered in relation to the body’s dietary needs" - World Health Organisation
Nutrients - "chemical substances obtained from food and used in the body to provide energy, structural materials, and regulating agents to support growth, maintenance, and repair of the body's tissues" - Whitney and Rolfes, 2012
Nutrition/Nutrients
Macronutrients
Vs
Micronutrients

What are they?
What are the differences?

Macronutrients
Nutrients are categorised according to the body's requirements
Macronutrients are required in large amounts
Provide the body with energy
Can anyone think of any macronutrients?
Carbohydrates - 1g = 4 calories
Fats - 1g = 9 calories
Protein - 1g = 4 calories
Micronutrients
Vitamins and minerals
Needed in much smaller amounts than macronutrients
Contain no energy
Important in regulating chemical reactions in the body (eg unlocking energy from Macronutrients
Jonny's Dinner Last Night
Can you work out my calorie intake?
Turkey Breast
Brown Rice
Ratatouille
1g carbs = 4 cals
1g protein = 4 cals
1g fat = 9 cals
576cals
Carbs
Most readily available energy source (glycogen)
Excess carbs stored in body as fat
Divided into two basic types??
Carbohydrates
Simple
Complex
Essentially sugars
Easily digested and absorbed
Provide quick energy source
Monosaccharide (Glucose)
Examples????
Per 8 sweets
Carbohydrates - 42g
Protein - 2g
Calories??
Broken down slowly
Release energy over longer periods
Should form largest % of total carb intake
Unrefined = better option:
More Micronutrients & Fibre
Wholegrain Rice/Pasta/Bread
Group the following foods in to Good Carbs v Bad Carbs
Fruit
Sweet Potato
Brown Rice
Soft Drinks
Cereal
Sugar
White Bread
Green Vegetables
Crisps
Sweets
Task
Calculate the total calories in this meal..
Carbohydrates - 78g
Protein - 27g
Fat - 48g
Carbohydrates - 42g
Protein - 0g
Fat - 23g
Carbohydrates - 39g
Calculate the total calories in this meal..
Carbohydrates - 78g
Protein - 27g
Fat - 48g
Carbohydrates - 42g
Protein - 0g
Fat - 23g
Carbohydrates - 39g
852 Calories
375 Calories
156 Calories
** 1383 Calories **
Protein
Why do we need protein?
Why do we need Protein in our diet?
Essential nutrient found in animal products, nuts & beans
Growth and repair of the body and cells, and for muscle growth
Smallest units of protein = Amino Acids (20)
Body needs all 20 present simultaneously for protein synthesis to occur (sustain growth & functioning)
Synthesis = 'the creation of new skeletal muscle proteins'
Secondary use of protein?
** Remember!! **
Excess protein CANNOT be stored in your body
Carbs & Fats CAN
If protein intake exceeds requirements to support growth and repair, excess is used for immediate energy or.........
Converted to Fat or Carbs and STORED!!
Foods that contain all EAAs
Complete Proteins
Foods lacking in one or more of EAAs
Incomplete Proteins
** Task **
I'm looking to become an absolute unit - Design the ultimate protein fueled meal, consisting of complete and incomplete proteins
* Ingredients, Recipe, Cooking Method *
* Extension Task *
Calculate nutritional content (calories), & % that protein represents in your meal
Fats
Why does the body need fats?
What do fats do for the body?

Triglycerides form basic components of fats
Primary function - concentrated form of energy
More than twice as energy rich as protein and carbs (1g = 9cals)
Protects and cushions vital organs
Insulator
Absorbs and transports nutrients
Saturated Fat = Solid at room temperature
Butter, meat, eggs, dairy food, cakes, chocolate
Unsaturated Fat = Liquid at room temperature
Olive Oil, Sunflower Oil
Monounsaturated
Polyunsaturated
Olive Oil, Peanut Butter
Oily Fish, Nuts, Low-Fat Spreads
Fibre
Fibre:
Complex carb
Helps bowel function efficiently
Helps prevent cancer of the colon, diabetes, heart disease, IBS
found in wholegrain cereals, nuts, fruit, veg

Soluble:
Controls blood glucose and cholesteral
Insoluble:
Prevents bowel
disorders
Nutrition Task Book

Research in The Zone

55% of daily recommended cals for males
69% for women
Full transcript