Nutrition includes all the body the processes related to food. Digestion Absorption Metabolism Circulation Elimination

Nutritional Status refers to the state or condition of one’s nutrition

Fundamentals of Nutrition

Nutrition plays a large role in determining person’s: Height Weight Strength Skeletal and Muscular Development Physical Agility Resistance to disease Appetite, posture, complexion, mental ability Emotional and Psychological health

Fundamentals of Nutrition

As beneficial are the effects of good nutrition so to are the effects of bad poor nutrition: Hypertension – high blood pressure Atherosclerosis – narrowing of arteries Osteoporosis – tiny openings in bones – brittle bones Malnutrition – state of poor nutrition – disease, fatigue, depression,

poor posture, over/under weight, poor complexion, lifeless hair, irritability

Poor Nutrition

Athletic Performance can be enhanced by a full understanding of nutritional principles!

An athlete who follows a proper diet will have fewer injuries and perform at a higher level!!

Nutrients are composed of chemicals found in food – they are used by the body to perform all the body functions

Six Essential Nutrients Carbohydrates – provide heat and energy Lipids – growth & development, heat, energy, insulation, protection Protein – Build and repair of body tissue Vitamins & Minerals – regulate body functions and body repair Water – Carries nutrients and wastes throughout body, regulates body

functions

Essential Nutrients

Major source of readily available energy in the body Takes 3 - 4 hours to breakdown in body Commonly called starches or sugars Considered cheaper source of energy because produced by plants,

4Kcal/gram Easily Digested Sources – Breads, cereals, noodles/pastas, crackers, potatoes, corn,

peas, beans, grain, fruits, sugar and syrups

Carbohydrates

Commonly called Fats and Oils Most common found in human body are called triglyceride,

phospholipids and cholesterol Most concentrated form of energy in the body, 9kcal/gram Maintain Body Temperature – Insulation Cushion Organs and bones Two Classifications of Fats – Saturated & Polyunsaturated

Saturated Fats – solid at room temperature ( animal fat, dairy, chocolate) Polyunsaturated Fats - Soft or oily at room temperature (fish, fowl, plant oils,

olive/peanut oil,

Lipids - Fats

Cholesterol is a lipid (fat) found in the body and animal products Common sources of cholesterol: egg yolks, fatty meats, shell fish,

butter, creams, cheese and whole milk Transported in the body by lipoproteins – HDL & LDL HDL – good cholesterol carries it back to liver for re-use, prevents

buildup in arteries LDL – bad cholesterol – plaque buildup in arteries (atherosclerosis)

Cholesterol

Proteins are the basic components of all body cells 4 – 6 hours to digest Essential for building and repair of body Regulates body functions by providing heat and energy, 4Kcal/gram Made up of 22 Building Blocks – Amino Acids 9 Essential Amino Acids – complete – essential to life, found in fish,

meats , milk eggs and cheese 13 Non Essential – incomplete – usually vegetable foods: cereals,

soybeans, dry beans, peas, corn and nuts

Proteins

Vitamins are compounds that are essential to life. Important for metabolism, tissue building and regulation of body

processes They make things happen in body – they do not provide nutrients or

energy Two types – Water soluble (B complex, C, etc.) – Fat soluble (A,D,E,K)Minerals – Inorganic (non-living) elements Regulate body fluids, assist in body functions, aid in building of body

tissue DO NOT PROVIDE ENERGY OR NUTRIENTS

Vitamins & Minerals

Energy is needed for all work in body both voluntary (skeletal muscles) and Involuntary (breathing, digestions, etc.)

The rate at which the body uses energy just for maintaining its own tissue without doing any voluntary work is called BASAL MATABOLIC RATE -BMR

Energy

Foods vary in the amount of energy they contain. For example a candy bar contains more energy than an apple When the body metabolizes nutrients to create energy heat is

released. The amount of heat released is the way energy content of food is measured The heat is measured in a unit called Kilocalorie or just calorie The number of calories in food is called its caloric value Carbohydrates and Proteins have 4 calories/gram Fat has 9 calories/gram Vitamins, Minerals, Water = 0 calories

Measuring Food

An person’s caloric requirement is the number of calories needed by the body in a 24 hour period. Caloric requirements vary from person to person

Physical activity, gain/loose weight, age, sex, size of person, climate, physical condition

General Guideline – 1 Pound = 3,500 caloriesGeneral Guideline – Maintain weight – 15 calories/pound/day 120 lb. person: 15 x 120 = 1800 calories/day Decrease 500 calories/day is 3500 calories/week = 1 lb. Recommended safe and efficient to loose 1 – 2 lbs./week

Measuring Food

Good Health is everyone’s goal and good nutrition is the best way to achieve good health This is accomplished by eating a balanced diet in the correct amounts. Choosing foods from the five major food groups within recommended

servings per day is best way to maintain good nutrition Foods should be from the FOOD GUIDE PYRAMID

Maintaining Good Nutrition

Food Guide Pyramid

55 – 60 % Carbohydrates 10 – 12 % Protein 25 – 30 % Fat

Athletes Daily Requirements

Carbohydrates, Proteins & Fats can all be used as fuel source inside the body. Body burns fuels at different times and at different rates depending on

bodies requirements. Carbohydrates are burned first – stored in muscle cells (no o2) Once Carb’s are used up body will burn Fats as a fuel source but

Oxygen is needed to convert fats into a fuel Protein is the last fuel burned.

Fuel Source

Really begins 48 hours before competition Should eat meal 3 – 4 hours before event Should be satisfying, tasty & enjoyable Avoid: high animal fat, protein, sugars Avoid: Coffee, tea, fruit juices, caffeine Eat complex carbohydrates (pasta, potatoes & other vegetables)

Pre- Event Meal

There are three body types (shapes) called somatotypes. Ectomorph

Tall, Slender, long bones, narrow chest, long head and fingers Mesomorph

Long Bones, Well Defined Muscles, Long Neck, Slender Waist, Broad Hips, long extremities

Endomorph Little to no Muscle Definition, Small Bones, large Head, Long Trunk, Short

Neck, Short Arms, Legs Taper down to ankles (Cankles) Many Individuals are a combination of two somatotypes – they

have characteristics of two body types

Body Typing - Somatotypes

Average Male: 12 – 15 % Average Female: 22 – 25 %

Weight Loss in Athletics Decrease caloric intake Increase Caloric expenditure Core (Ideal Body Weight) Body Weight – set point in brain 1 – 2 pounds per week Weight Loss in Wrestling/Weight Lifting

Minimum 5 – 6 weeks No more than 3 lbs. per week Do not go below 5 % body fat

Body Fat in Athletics

Increase Caloric Intake Must also increase exercise levels to increase muscle mass Increase Rest and Recovery Time Many small meals throughout day

Weight Gain in Athletics

Bulimia 1 in every 200 athletes, average age 12-18 yrs. old, generally female Gorge – Purge No nutrients are available, body deteriorates Stomach can Rupture Heart Rhythm Changes Liver Damage

Anorexia Nervousa Distorted body image Just don’t eat – not enough nutrients to maintain or support life

Eating Disorders

Signs of Eating Disorders Social Isolation Lack of Confidence Ritualistic Eating Habits Obsession with Exercise Obsession with counting calories Constant over estimation of body size Patterns of leaving the table to go to bathroom Suffer from problems associated with malnutrition

Menstrual Irregularities Fatigue Tooth Decay

Eating Disorders