“You are what you eat!”
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(2) The 6 Essential Nutrients Fats. Vitamins. Protein. Essential Nutrients Carbs. Minerals Water.
(3) Nutrients vs. Cal/g.
(4) •. 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 Calories 1 gram of Protein = 4 Calories Calorie Calculation Carbs: 22 grams x 4 Calories/gram = 88 Calories Fat: 3 grams x 9 Calories/gram = 27 Calories Protein: 2 grams x 4 Calories/gram = 8 Calories ---------------------------------------------------------------------------------------. TOTAL Calories: 123 kcals.
(5) ARE YOU IN RIGHT. ?.
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(7) ATP PRODUCTION High intensity activity. Glucose Fatty Acids Amino Acids. Low intensity activity.
(8) 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).
(9) SIMPLE CHOS. COMPLEX CHOS.
(10) Increase Preferred High Carbohydrate Foods.
(11) Keep Intake of Unpreferred High Carbohydrate Foods to a Minimum.
(12) Dietary Fiber • Water-Insoluble Fiber – Prevents the big “C”! – Water-soluble Fiber – May reduce serum cholesterol. RNA: 20 to 35 g/day (3:1 ratio water-insoluble to water-soluble). • • • • •. Wheat Bran Whole Grain Popcorn Nuts & Seeds Skins on Frts. & Vegs. • • • • • • •. Oats & Barley Brown Rice Legumes Peas & carrots Flaxseed Psyllium Some Frts. & Vegs..
(13) Types of CHOs PRIMARY SOURCE OF ENERGY DURING EXERCISE Animal Polysaccharide. Glycogen:. G. G G. STRING G. G. G GLYCOGEN. G. G. G. Is the chief storage Form of CHO in Animals: it is stored Primarily in the liver And muscles..
(14) MUSCLE GLYCOGEN Fuel for muscles Fuel for the brain and muscles LIVER GLYCOGEN. BLOOD GLUCOSE.
(15) 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. Meal eaten an energy Released from sugar. -About an hour later blood Sugar and energy decline rapidly, Bringing on symptoms of Hunger..
(16) Energy Released From Sugar, Starch, Protein, & Fats Energy Release. Meal eaten & Energy Energy released Released from From sugar & starch. protein. Energy released from fat.
(17) ARE ALL CHO’s PHYSIOLOGICALLY EQUAL?.
(18) Faster Rate of glucose absorption into the blood. Slower rate of glucose absorption into the blood.
(19) Glycemic Index of some Popular foods 90 80 70 60 50 40 30 20 10 0. Gatorade. High GI: >60. Jelly Beans Mars Bar Bran Muffin. Mod GI: 40-59. Baked beans Spaghetti Yogurt Lentils. Low GI: <40.
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(21) 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%).
(22) PROTEIN Nonessential AAs (can be synthesized in the body). Essential AAs (cannot be synthesized in the body).
(23) 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).
(24) CONTRIBUTION OF MAJOR FOOD GROUPS TO PROTEIN CONTENT OF TYPICAL AMERICAN DIET. Dairy Products. Fruits, vegetables. Fats, oils.
(25) Substitute Lean Protein for Fatty Protein.
(26) RDA for Protein Average adolescent/ adult -0.8 grams/ kg BW Growing children -2.0- 4.0 grams/kg BW Athletes in heavy training -1.2- 1.8 grams/ kg BW (aerobic training) Amino acid supplements Special considerations. - not recommended -vegetarian athletes. -Those on very low fat. or. low calorie diets -Athletes avoiding “health reasons”. meat for.
(27) Contribution of Protein to Energy Metabolism at Various Intensities of Exercise.
(28) 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.
(29) FATS *chemical composition Saturate, Unsaturated, and Trans-fatty *Role of fats?.
(30) 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.
(31) Simple Lipids G L Y C E R O L. Fatty Acid. Fatty Acid. Fatty Acid. Trigylcerides • Contain glycerol (“backbone”) + 3 fatty acids (“chains”) • Most common form in body (90-95% body fats is in this form).
(32) SIMPLE LIPIDS Saturated Fats*. Unsaturated Fats. Solid at room temperature Found in animal *products *exception- coconut and palm oil, veg., shortenings, and hydrogen margarine. Liquid at room temperature Found in plant sources.
(33) PERCENTAGE OF SATURATED FAT IN SOME COMMON FATS AND OILS S a t u r a t e d F a t. Coconut oil 86% Palm kernel oil 81% Butter 66% Beef fat 48 %. Canola oil 6%.
(34) RECOMMENDED DIETARY INTAKE FOR FAT • 10% SF. 30% of total calories. 10% MUSF 10% PUSF Remember: 1 gram=9 kcals 9 grams of FAT x 9 kcals / gram = 81 kcal of FAT.
(35) “PHANTOM” FATS. Trans fats are unsaturated fats that have picked up hydrogen atoms and, as a result, now have a structural shape similar to that of saturated fats.. HYDROGENATION.
(36) • Low Density Lipoproteins (LDLs). • High Density Lipoproteins (HDLs). Depositor. Scavenger. Lipids are not water soluble and blood is 90% water. Thus, lipoproteins are responsible for most lipid transport in blood. > 35 mg/dl. < 130 mg/dl. Compound Lipids.
(37) DERIVED LIPIDS Synthesized in the body (endogenously - mostly LIVER). Absolutely essential for life!. Related to heart disease!. Precursor for steroid And several hormones, required for cell membranes!.
(38) DERIVED LIPIDS. Found only in animal products! It does not contain FAs (not considered a LIPID).. RDA: < 300 mg/day.
(39) 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..
(40) Fiction Vs Fact • What Promoters Claim. • What Research Supports. CHO-rich diets result in increased insulin levels in the body. The body’s ability to use fat is influenced more by the athletes activity level than by insulin production. Too much insulin causes the body to store CHOs as fat.. Exercise is the way to burn body fat..
(41) Fiction Vs Fact What Promoters Claim. What Research Support. “40-30-30” sports bars enhance endurance by Increasing fat burning During exercise. These bars won’t improve Endurance or fat Metabolism. Too much insulin causes The body to store CHOs As fats. Faster fat metabolism doesn’t come in a wrapper Any more than bigger muscles come in a can..
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