NUTRITION FOR PERFORMANCE

Macronutrients: Carbohydrates, proteins, and fats…they supply energy for exercise

Micronutrients: Vitamins, minerals…they do not provide energy themselves

Proteins When protein is ingested they

breakdown into amino acids 4 calories in a gram of protein Complete proteins include animal

products/meat…contain all 20 amino acids

Incomplete proteins are foods containing limited amounts of protein

Proteins Cont’d About 10-35% of total cals should come

from protein Need 0.8 gram per kilogram of

bodyweight Athletes need 1.5 gram per kg of

bodyweight…why more?

Proteins Cont’d 1. Athletes have more lean muscle mass which

requires protein 2. Athletes lose a small amount in urine…non-

athletes do not 3. Athletes burn small amounts exercising 4. Athletes require additional amounts to recover

muscle damage BODY USES PROTEIN WHEN NOT ENOUGH

CARBOHYDRATE HAS BEEN CONSUMED (CARBS ARE LOW)

Carbohydrates Energy source for working muscle…

breaks down into glucose which is used for ATP production

4 calories in a gram of carbohydrate 55-65% of total cals should come from

carbs

Carbohydrates Cont’d

But wait…about 80% should be complex carbs…whole wheat cereals, breads, fruits and vegetables. These foods contain vitamins, minerals and fibre(fibre is so magical since you feel full longer and your sugar levels in your body do not spike and make you cry out for more junk!!!!)

Simple carbs are just sugar…jam, candy, syrup, pop, white bread

Not all are created equal!!!

Carbohydrates Cont’d

Glycemic Index- indicates the rate of carbohydrate digestion and its effects on blood glucose levels

Foods like pop, white bread, watermelon, melon, have high glycemic index values which means their digestion leads to a quick rise in blood sugar accompanied by a rise in insulin

Rise in blood levels vs hours after eating

Carbohydrates Cont’d

Foods like whole grained bread, beans, apples have a lower glycemic index which does not spike blood sugar levels and make you crave more…opposite effect…these foods fill you up and you do not get spikes in blood sugar

Athletes want complex carbs since they contain the vitamins and minerals that will help with recovery of muscle tissue and prepare the body for the next workout

Fats Major fuel source since they have a high

concentration of calories Every gram of fat yields 9 calories 25-30% of our daily caloric intake should

consist of good fat (good sources such as fish, avocados, Olive oil, nuts and seeds

Fats Cont’d Saturated fats have high concentrations of low

density lipoprotein (LDL) These fats are animal sources Raises cholesterol Builds plaque on artery walls

Bad fats…stay away from them…chips, beef patties, poutine, pizza…clogs your arteries…nasty!!!

Fats Cont’d

Polyunsaturated fats have higher concentrations of high density lipoprotein (HDL)

Plant sources These are good fats…fish, avocado,

almonds

Fats Cont’d

Fats used during exercise???Lower intensity exercise…the greater the

proportion of fat burnedAs exercise intensity increases the

proportion of fat burned decreases and proportion of carbs burned increases

The Energy Equation

Energy storage= Energy intake – Energy output

Calorie(Kilocalorie)- is a measure of the amount of energy that food will produce as it passes through the body

Foods high in calories can produce lots of energy

When they are not used up in this way, the reserve energy is stored in the body, usually as FAT

This can lead to the development of obesity

Daily caloric need is the number of calories necessary to maintain one’s current bodyweightLess energy consumed than expended=

weight loss (negative energy balance)More energy consumed= weight gain

(positive energy balance)

Performance Diet

C60-P15-F25 (This would change with each athlete)

Endurance athletes need high carbs (body transforms them into glycogen)

Strength athletes need carbs and some extra protein

Example from Canada’s Food Guide…Male or Female and depending on event??Low vs High end???? 5-12 servings of grains 5-12 servings of vegetables and fruits 2-6 servings of milk 2-4 servings of meat/alternatives

Protein: only 2-5% is used to fuel activity Carbohydrates: utilized for both aerobic

and anaerobic Fats: low to moderate aerobic intensity, the

greater the intensity the less fat used

Basal and Resting Metabolic Rate Metabolism- rate at which we burn energy Metabolic Rate- the energy that needs to be

consumed in order to sustain essential bodily functions such as heart beat and breathing

Resting Metabolic Rate- the amount of energy an individual’s body requires while at restKeep in mind that someone with more muscle

mass will have a higher RMR that someone with less muscle mass

Males= 66.5 + (5 x H) + (13.7 x W) – (6.8 x A)

Females= 665 + (1.9 x H) + (9.5 x W) – (4.7 x A)

****Estimate your RMR on page 150 in your text using the Harris Benedict Equation

You will need your height in cm, weight in kg and age

****Convert lbs in kg…divide by 2.2 ****Convert feet to cm Multiple 30.48 x ft Example: 5.4 x 30.48 =165 cm

Estimating daily caloric needs from RMR Sedentary: RMR x 1.4 Moderate exercise: RMR x 1.6 Highly Active: RMR x 1.8

Competitive Meals Pre exercise Meals (2-6 hours before)

Meals consumed prior to competitionHigh in carbs, low in fats and fibre and moderate fat

During ExerciseRehydrationLonger than 4 hours small carb meal (prevent a

drop in blood glucose thereby forestalling fatigue) Post exercise

Fluid replacement and carb intakeEasily digestible carbs restore glycogen and

ensures recovery

Fluid Replacement Water is best Transports nutrients to cells and to carry away waster

products Distributes heat throughout the body and enable heat to be

released Fruit juice, carbonated beverages, coffee and pop act as

diuretics and will dehydrate the body further Sports beverages if activity is longer than 50 minutes During exercise a half cup of cool water for every 10

minutes of exercise Fluid loss during exercise should be regained within 2 hours

by drinking fluids with carbs to rebuild glycogen and electrolytes (sodium and potassium) to speed rehydration