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Nutrition and Sports
Transcript of Nutrition and Sports
Nutrition & Sport
Understand the role of nutrition in sports
Develop and understanding of the roles of macro & micro nutrients
understand the Recommended Daily Intake (RDI) of macro nutrients
Calculate the energy of macro nutrients
Safety & respect rule
Everyone has to bring a book to write in during class
Which of the following nutrients is needed to build muscles?
Which macro nutrient has the most energy (kilojoules) per gram?
The recommended daily intake (RDI) of carbohydrate is:
Which does not belong in the macro nutrient:
What is nutrition
Nutrition & Sports
Why do we need to
The process of providing or obtaining the food necessary for health and growth
Athletes need to put back into their bodies what exercise takes out!
This involves water and other nutrients
There are two reasons why we eat.
Is to help us grow, develop and recover.
Is to give us energy, this helps our muscles move and brains think. If you don’t eat you body slowly starts to shut down and conserve energy and you become very tired. But you can also eat to much, this is then stored as fat.
These don’t provide any energy but they are essential for chemical reactions in the body.
Water is needed for
A lack of water causes
Decrease of Concentration
Decrease of Co-ordination / NEUROMUSCULAR FUNCTION
Decrease of Skill Level
Increase of Fatigue
EXTREME OVERHEATING HEAT STROKE AND THEN MUSCLE MELTDOWN
Don’t wait till you are thirsty, you are already dehydrated. Your body takes twenty minutes to tell you that you are thirsty and hungry.
Drink more in hot weather
1L per 1 hr of exercise
Don’t drink excessively, if you drink to much water you can over dilute in your bloodstream – Little amount often
Too much water can also destroy the cells in your body
When food is broken down it is measured as kilojoules or KJ.
A positive energy balance is when you consume/eat more KJ then you burn with exercise, put on weight
Negative energy balance is when you burn off more KJ with exercise then you consume/eat
Carbohydrate (CHO): 17 kJ per gram (RDI 55-60%)
Protein: 17 KJ per gram (RDI 15-17%)
Fat: 37 KJ per gram (RDI 30 %)
The general populations
The athletes diet
17- 25 %
Why is there a difference?
Carbohydrates are broken down into glucose (by chemical digestion) GLUCOSE is very important for performance
During medium to high intensity workouts the body prefers to use glucose compared to fats and proteins because it is broken down efficiently to create large amounts of energy!
Recommend daily intake (RDI) 55-60%
1g of CHO = 17 kJ
ie. 1 apple = 50 g of CHO. How much energy dose the CHO provide?
50 x 17 = 850kJ
Once the carbohydrates have been broken down it is stored in the body as GLYCOGEN
Your body has enough GLYCOGEN for about 90 minutes of exercise
When GLYCOGEN levels run low the body switches to use FAT and PROTEIN
Is solid at room temperature
Saturated fat in the diet raises the level of LDL or bad cholesterol in your blood which can increase the chance of coronary heart disease.
Found in olive, peanut and canola oils also avocado and most nuts.
Can lower risk of heart disease when consumed in small amounts as it reduces the amount of bad cholesterol in your bloodstream and increase the rate of good cholesterol
Made of omega-3 and 6 fats
Foods high in polyunsaturated fats include vegetable and sunflower oil
Decreases the risk of heart disease
Found in processed foods (biscuits, cakes and pies etc) and take away food.
Most dangerous type of fat as it increases your risk of heart disease by decreasing the amount of good cholesterol in your bloodstream.
Body fat is the main fuel for the aerobic system when we are at rest or exercising at a low intensity (walking)
RDI of fat is 30%
1g of fat = 37kJ
Protein is broken down after eating into Amino Acids.
Amino Acids are used to build and repair muscle
Protein is never used as a main source of energy but it is used in combination with fat, when glycogen stores are low.
1g of protein = 17 kJ
Role of protein
maintenance and repair
chemical reaction in the body
It is commonly believed that people need lots of protein to build muscle this is only partly true. All you need is a bit of protein before and after training.
How much energy do I need daily?
The rate at which the body uses energy while at rest to keep vital functions going
Percentage contributing to daily Kj expenditure
Basil Metabolic Rate (BMR)
Thermic effect of food
is the amount of energy required to process and store food.
Glycaemic Index (G.I.)
G.I. refers to the rate carbohydrates is broken down and raises your blood glucose levels
High G.I foods break down quicker then low G.I. foods
Eat more Low G.I. food for a slow release of energy and ensure fluid intake is high
Banana, whole meal bread, Oats
After Competition Meals:
Fluid replacement needs to occur immediately,
Replace carbohydrate stores
Protein for muscle repair
Healthy Eating Pyramid
is a guide of how much you should eat each food group each day
Number of daily sample serves needed to achieve a healthy diet for adolescents
Understand how much energy they require daily.
The role of CHO, protein and fat
food servings in the food pyramid
During Competition Meals:
Ensure fluid is replaced (1 L of water per 1 hr of exercise)
High G.I. foods for a quick release of energy
Sport Nutrition Assignment
An apple is an example of which macro nutrient