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Intro to Nutrition

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by

Ben Jane

on 11 October 2013

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Transcript of Intro to Nutrition

Introduction to Nutrition
Nutrition for Health
Nutrition for Sport
examples
B
carbs
protein
12
22
(cc) image by anemoneprojectors on Flickr
Carbohydrates
Complex
Simple
Carbohydrates
Glycemic Index
Low
High
Glycemic Index
Low
High
Vitamins & Minerals
Vitamins
key concepts
Essential
Variety of functions...performance??
Fat-soluble (A,D,E,K)
Water-soluble
Antioxidant effect
Fats
Calculate the fat content in a food product
Task:
Each g of carbohydrates contains 4 kcal
Each g of protein contains 4 kcal
Each g of fats contains 9 kcal
To calculate the fat content in a packet of crisps...
Total Calories - 130kcal, Fat content - 7.5g
7.5g x 9kcal (cal from fat) = 67.5kcal
67.5kcal as a percentage of 130kcal (total calories in packet) = 52%
Food Labels
Protein
Protein:
essentials
20 different amino acids (8 essential)
Makes up 12-15% of body mass
Amino acids provide major building blocks for synthesizing tissue
Athletes and protein intake
Recommended intake
0.8g/kg body weight
endurance time to exhaustion on high-carb diet is x3 that on a lowcarb diet
dasdafafasfafs
Saturated fats = no double bonds
Unsaturated = mono (one) and poly (many)
a
Maximising recovery
6h critical
CHO:protein
2g:1g
Big Mac
Total = 590Kcal
CHO = 47g
Fat = 34g
Protein = 24g
Answers
Fat = 306kcal as % of 590 = 55%
CHO = 188, 32%
Protein = 96, 16%
Glucose
the simplest form of Carbohydrates
Glycogen
the storage form of Carbohydrates
Too little Carbohydrate...
...inability to maintain intensity
...loss of muscle mass
...less than optimal adaptations to
training
...categorised according to structure
mono- & di-
starches & polysaccharides
...categorised according to body's response
Med
Glucose
100
Put these into low, med or high categories (and guess GI)
Med
raisins
white rice
apple
peanuts
apricots
all bran
wholemeal bread
baked potato
yoghurt
honey
baked beans
skimmed milk
baked potato
pear
Glycemic Index
Low
High
Put these into low, med or high categories (and guess GI)
Med
white rice
87
apple
38
peanuts
14
apricots
57
all bran
42
wholemeal bread
70
baked potato
85
yoghurt
33
honey
58
baked beans
56
skimmed milk
32
pear
38
spaghetti
41
spaghetti
boiled potato
56
26
58
55
raisins
64
95
84
70
Carb Intake for performance
Pre-
During
Post-
Big Mac
Total = 590Kcal
CHO = 47g x 4kcal =
Fat = 34g x 9kcal =
Protein = 24g x 4 =
...Fat/Protein Task
Carbon, Hydrogen, Oxygen
"nearly the entire US population consumes a diet that is not on par with recommendations"
Krebs-Smith et al (2010)
Exposure to advertising
fizzy drinks, fast food, cereal
dairy, fruit & veg
$1,200,000,000
$60,000
(x18,182)
(Speers et al, 2009)
Guidelines
Be aware of portion sizes
Eat a balanced, varied diet
Avoid junk food
Eat plenty of fruit and veg
The key..simplicity, consistency, resilience
Extension Tasks
"The men who made us thin"
BBC, 2013
Full transcript