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Nutrition

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by

Melanie Hamlin

on 17 August 2013

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Transcript of Nutrition

Nutrition
Energy Intake
1 gram carbohydrate = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories
1 gram of alcohol = 7 calories
Energy Expenditure
Resting metabolic rate
Thermic effect of exercise
Thermic effect of food
Carbohydrates
Protein
Fats
Energy source, cell membranes, vitamins
Unsaturated fats
Saturated fats
Trans fats
Micronutrients
Calcium
Iron
Iron deficiency
Antioxidants
Carry nutrients
Component of lean body mass
Recovery after exercise
Amino acids
Too much or too little
Fluids & Electrolytes
2 hours before exercise: 14-22oz water or sports drink

During exercise: 6-12oz water/sports drink every 15-20 mins

After exercise: 16-24oz water/sports drink for every lb lost
Primary fuel source for exercise
Also helps use fat for fuel
Breads, cereals, fruit, veggies, dairy, sweets, sports products, etc
Nutrient density
Fiber
Glycemic index
Enhancing Performance
Carbo-loading
Carbs during exercise
Delaying central fatigue
Pregame meal
Recovery nutrition
Eating Disorders
Disordered eating
Anorexia nervosa
Bulimia nervosa
Binge eating disorder
Female athlete triad
Full transcript