Nutrition & Athletic Performance

8/14/2019 Nutrition & Athletic Performance

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NUTRITION &ATHLETIC

PERFORMANCE

Dr. Skouroliakou MariaKostara Christina

Persidi Mandy
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y

Two classmates started running a fixeddistance at the same moment. Who doyou think will be less tired by the end of

the race?


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AgendaPhysical activity guidelines for children &

adolescents (ages 6-17)Nutrition and athletic performance.Requirements for energy and nutrientsBody composition. Its role in athletic

performance- healthy weight and optimal bodyfatHydration. Why drinking water is important?What is the optimal nutrition?

How much is enough and what? Ways tomaintain our body weight within normalranges, achieve good physical condition and

mental clarity. Unlocking the secret of success.From nutrition to dietar su lements. Are


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Physical Activity (P.A) Guidelines forChildren & Adolescents (ages 6-17)

Children and adolescents should be involved insome sort of P.A for 60 minutes or more daily.

Moderate or vigorous aerobic P.A should cover mostof the 60 or more minutes available for action every

day. The frequency of this type of vigorous P.A, shouldbe at least 3 times/week.

As part of their 60 or more- minute daily P.A, childrenand adolescents should include muscle-strengthening activities

, at least 3 times/week.

Bone-strengthening P.A for at least 3 times/week.

Reference

USDHHS. Physical activity guidelines for Americans: Chapter 3: Active children andadolescents. 2009 ( http://www.health.gov/PAguidelines/guidelines/chapter3.aspx )


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Physical Activity (P.A) Guidelines forChildren & Adolescents (ages 6-17)

Each type of activity yields important health benefits

Aerobic activities increase cardio- respiratory fitness.

Examples: Running, skipping rope, swimming, dancing, cycling

Muscle-strengthening activities make muscles work harder

than they do when they carry out daily routine tasks. Thiswork overload strengthens muscles.

Examples: playing on playground equipment, working withresistance bars or body weight for resistance like push ups)

Bone-strengthening activities exercise a force on the bonesthat promotes bone growth and strengthening. They are acombination of aerobic and muscle-strengtheningactivities.

Examples: Running, basketball, volleyball, tennis


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Physical Activity and Young Peoples Health

Children and adolescents should meet the

Guidelines by picking up an activity that isappropriate for their age.

Benefits of Regular Physical Activity

Development and maintenance of healthy bonesand musclesAchievement of healthy body composition and

weight reduced risk of developing chronic diseases(i.e diabetes and cardiovascular disease). Fat canbe by regular physical activity of moderate tovigorous intensity, 3-5 times a week, for 30 to60 minutes

Psychological well-being U.S. Department of Health and Human Services. Physical activity guidelines advisory committeereport. Washington, DC: U.S. Department of Health and Human Services, 2008 .


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Physical Activity and Young Peoples Health

Long-Term Consequences of PhysicalInactivity

Overweight and obesity resulting from physicalinactivity and poor diet, are associated with anincreased risk of diabetes, high blood pressure, highcholesterol levels, asthma, arthritis, and an overall

poor health status

U.S. Department of Health and Human Services. Physical activity guidelines advisory committeereport. Washington, DC: U.S. Department of Health and Human Services, 2008 .


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adolescents (ages 6-17)Nutrition and athletic performance.Requirements for energy and nutrientsBody composition. Its role in athletic performance-healthy weight and optimal body fatHydration. Why drinking water is important?What is the optimal nutrition?

How much is enough and what? Ways to maintainour body weight within normal ranges, achieve good physicalcondition and mental clarity. Unlocking the secret of success.

From nutrition to dietary supplements. Are

they effective?


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Nutrition and Athletic Performance

Physical activity, athletic performance and recoveryfrom exercise are enhanced by optimal nutritionand hydration status.( A position held by the American Dietetic

Association, Dietitians of Canada and the American

College of Sports Medicine)Recommendations have been given concerningthe appropriate selection of foods and fluids, thetime when these should be consumed and the use

of supplements, aiming at optimal health andexercise performance. These have been formed bythe institutions mentioned above.


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Our body is like a car engine. It needs fuel to be ina perfect condition, function well, be fast and

captivating. What our body requires is theappropriate combination of fuels, scientificallynamed as nutrients . These fall under three maincategories: the macronutrients (carbohydrates,proteins, fat), the micronutrients (vitamins andminerals) and water, the most abundant nutrient inour body.
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The body needs building blocks to develop andpreserve muscle and bone mass.

The body also requires energy to fulfill daily

routine tasks and indulge in physical activity orexercise .

The nutrients our body is in need of can bereceived from food sources only.

No food contains all nutrients! Some foods arerich, whereas others are poor in the samenutrients. That s why we need to consume avariety of foods!

What matters thus, is that each and every biteneeds to be nutrient- rich so as to facilitate ourbody development, health and fitness.

To have a healthy and active lifestyle, Ineed a balanced, healthy diet


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Definition of Health: Health is a state of complete physical, mental and

social well-being and not merely the absence of disease or infirmity.


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ENERGY REQUIREMENTSEnergy requirements = the dietary energy needed to balance

the energy expended and used up for growth

Energy balance: the energy expended and used for growth= the amount of energy taken in

Young athletes and physically active children and adolescents haveincreased energy needs due to the energy they expend throughphysical activity. Meeting those needs is mandatory.

Achieving energy and nutrient balance is essential for proper growth,maintenance of non-fat mass, good function of the immune and thereproductive system, good health and optimum athletic performance.

Reference: Volpe, S.L, Sabelawski S.B, Mohr C.R. Fitness Nutrition for Special Dietary Needs.Human Kinetics, 2007


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INADEQUATE ENERGY INTAKE

Inadequate energy intake due to increased energyexpenditure and imbalanced nutrition, have a negativeinfluence on health and athletic performance.

When limited energy is taken in, fat and lean tissue are

used by the body as fuels. Losing muscles results in theloss of strength and endurance.

Chronically low energy intake often results in poor

nutrient intake, particularly micronutrients. fatigue,dehydration, disordered eating, impaired growth,menstrual dysfunction, failure to gain bone density,increased risk for infection and illness

Reference: Volpe, S.L, Sabelawski S.B, Mohr C.R. Fitness Nutrition for Special Dietary Needs.Human Kinetics, 2007


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EnergyEnergybalance andbalance and

optimaloptimalnutritionalnutritional

NutrientNutrientIntakeIntake NutrientNutrientRequirementRequirement

Food & fluidsFood & fluidsintakeintake

AbsorptionAbsorption

Infection,Infection,disease, fever,disease, fever,

physiologicphysiologicstressstress GrowthGrowth

BodyBodymaintenance,maintenance,

well being andwell being and

An individuals nutritional status reflects the

degree to which nutrient needs are met.

ENERGY REQUIREMENTS

BMR +BMR +

physicalphysicalactivityactivity


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ENERGY REQUIREMENTS

Parameters determining totalenergy requirements:

1. REE/BMR (Resting EnergyExpenditure/ BasicMetabolic Rate) : the majorcomponent (50-60% of children). Body compositionaffects REE/BMR

2. Voluntary physical activity3. Thermal effect of food

CHILDREN & ADOLESCENTS : Energy requirements = + energy for growth

TEE =Total Energy Expenditure

P.A

0

10

20

30

4050

60

70

80

90

100

WHATREMAINS

5-10% OF

60-70% OF(ADULTS)

FOOD THERMAL EFFECT

REE /BMR


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adolescents (ages 6-17)Nutrition and athletic performance.Requirements for energy and nutrientsBody composition. Its role in athletic performance-healthy weight and optimal body fatHydration. Why drinking water is important?What is the optimal nutrition?

How much is enough and what? Ways to maintainour body weight within normal ranges, achieve good physicalcondition and mental clarity. Unlocking the secret of success.


they effective?


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BODY COMPOSITION

Our body consists of : water,fat mass, proteins, inorganiccompounds (minerals) &vitamins

Fat mass (FM)&Fat Free Mass (FFM) (muscles,

bones, major organs,extracellular water)

(73% of FFM is water!)

MUSCLE

010

20

30

40

50

60

70

80

90

100

44% of FFMweight6% of FFM

weight50%of FFMweight

MAJOR ORGANS

BONE, ECW

Reference: Garrow J.S (2000). Composition of the Body inHuman Nutrition and Dietetics


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BODY COMPOSITION & SPORTPERFORMANCE

Body composition and weight Both contribute to optimalexercise performance.

Body weight can influence an athletes speed, endurance, andpower. Body composition can affect an athletes strength, agility,and appearance.

Body fat adds to weight without adding to strength.

However, remember : Too little body fat results in health problemsand performance deterioration.

There is a need for a healthy body weight and body fat.

Reference: Med. Sci. Sports Exerc; 32 (12), pp. 21302145; J. Am.Diet. Assoc. Vol. 12, pp. 15431556. 2000; Diet of Canada Vol. 61,


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WaistCircumference

BioelectricalImpedance

Analysis(assessment of hydration status,body cell mass, etc.)

AirDisplacement

Plethysmography (Bod Pod)

(assessment of bodyweight, fat mass, fat

free mass)

BODY COMPOSITION ASSESSMENT


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Measurementof Basic

MetabolicRate (BMR)

Physical FitnessAssessment (estimationof maximum oxygen uptake,VO2 max)

BASIC METABOLIC RATE (BMR) &PHYSICAL FITNESS ASSESSMENT


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Nutrient Requirements


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Proteins are essentialfor growth and repair of tissues.

PROTEINS


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ROLE OF PROTEIN IN THE BODY Proteins are present in our body in the form of:

enzymes and coenzymes, blood transport molecules,the intracellular matrix, hormones, nucleic acids andother molecules essential for life.

Protein major functions include:

Growth Cellular structure and function Participation in body processes in the form of enzymes, some hormones and antibodies

Energy supply, in cases of emergency

Signs of Deficiency : Dry-brittle hair, edema,cirrhosis, fatty liver, dry skin, diarrhea-electrolyte imbalance- dehydration, susceptibilityto infections


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Our body creates its own proteins using amino acidsfrom food sources.Protein Quality : Some of the protein you eatcontains all the amino acids needed to build newproteins High biological value proteins (animalsources). Protein sources that lack one or more "essential"amino acids Low biological value proteins (plantsources, including vegetables, cereals and grains)Get a good mix of proteins. Have a combination of

high and low biological value proteins (e.g. lentils andchicken breast or omelet with whole grain bread).Body proteins are not an energy source. In case of inadequate energy intake, they get oxidized to providethe body with fuel.

IMPORTANT TO REMEMBER!


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10-15% of total daily energy intake

Requirements for children and adolescents: 0,9-1,2 g/ Kg/ d

Protein-rich foods : animal protein sources (meat, poultry, fish,

eggs, cheese, milk, yogurt, etc.), vegetable protein sources (legumes, whole grains, nuts, etc).

Note: Fish is a delicious and heart-healthy source of protein

PROTEIN REQUIREMENTS

intake with exercise: 1.2-2.0 g/Kg/ d

intake in cases of health problems


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Why do athletes need

more protein?


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Why Do Athletes Need MoreProtein?

To replace, repair and build new proteins, since a number of protein substances and tissues have been normallydestroyed during exercise or physical activity.

To repair exercise induced micro- damage to muscle fibers.

Athletes require additional protein intakes to increase musclemass.

In cases of increased energy needs, protein is used forenergy production.


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Health Risks from High ProteinIntake

Increased caloric intake from any source, includingprotein, is stored in the form of fat .

Increased liver & kidney function to excrete protein

metabolic byproducts, resulting into:kidney inadequacy to reabsorb calcium (Ca) susceptibility to fractions and osteoporosis (in thefuture)

excretion of protein metabolic byproducts with theurine dehydration impaired performance

Animal protein sources: rich in high biological valueprotein, but also rich in bad saturated fatty acids


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Carbohydrates provide the body with the fuel it needs forphysical activity and for proper organ function.Foods rich in carbohydrate give the body glucose (alsoknown as blood sugar)Glucose is the main body fuel and the only fuel of the

brain and the central nervous systemWithout carbohydrates we cannot concentrate, participatein sports successfully, we get tired and feel sleepy moreeasily.Carbohydrates deliver the essential fiber in our body regulation of sugar uptake by the body, satiety,prevention of constipationCarbohydrates play a role in fat metabolism (to burn fat we need carbohydrates!) and the absorption of Ca and P.

CARBOHYDRATE REQUIREMENTS


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What Happens to the Carbohydratewe Eat Once it Enters Our Body?

FoodCarbohydrates

They are broken down into

simple sugars andglucose (known as bloodsugar)

Glucose is metabolized

to give energy forbody functions.

Glucose is stored in theliver and muscles in theform of glycogen ( an energy store).

The excess of

glucose canbe convertedinto fat and bestored inadiposetissue

The Sequence of Chemical Reactions


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Glycogen is important since the bodyneeds glucose stores to controlblood glucose levels.

Glycogen stores are limited theconsumption of carbohydrates is

essential!


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REMEMBER Bodys ability to carry out prolonged physicaleffort , depends on whether the working muscle isconstantly supplied with glucose .

The body cannot use up total muscle glycogen, andthus uses exclusively the amount stored inworking muscles .

During exercise: glycogen stores are usuallydepleted after 60-90 minutes of moderateintensity physical activity. Then liver glycogenis activated to keep blood glucose levelswithin normal ranges. If we dont taken incarbohydrates after exercise, liver glycogenstores will be depleted soon and we will end

up with a feeling of fatigue.


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Carbohydrate sources : bread, breakfast cereals,rusks, legumes, milk and yogurt, potatoes, corn,vegetables, spaghetti and pasta, rice, fruit

Not all carbohydrates are good : The best

sources of carbohydrates fruit, vegetables,legumes and whole grain bakery goodsdeliveressential vitamins, minerals, fiber, and containimportant phytonutrients.

Note : For optimal health, opt for unprocessedgoods, such as whole wheat bread and breakfastcereals, brown rice, etc.

THINGS TO KEEP IN MIND!

IMPORTANT THINGS TO REMEMBER!


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Processing of grainshave removed the

bran and the germ,thus processed grains(like wheat, barley,rye, rice) tend tocause rapid spikes inblood sugar thanwhole grains.

Processing leavemostly the starchyendosperm. Processedgrains (like whitebread) have lost 50%of vitamins B, 90% of vitamin E and almostall their fiber.

IMPORTANT THINGS TO REMEMBER!
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FATS

They have a bad name, but things are not truly as such! Fats areclassified both as good and bad.

Sources of good fat include olive oil, olives, avocado, nuts andseeds, fish, eggs (in moderation). They contain monounsaturated

and polyunsaturated fatty acids .Sources of bad fat include fried foods, cookies, burgers, sweetsand generally ready-to -eat foods. They contain saturated andtrans fatty acids.
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FATS

Dietary fat is essential for health and exercise performance,since it:

constitutes part of the structure membrane of every cell

contributes to energy production (through the process of

lipolysis) is essential for the synthesis of sex hormones & other hormone-

like substances

it essential for the production of the enzyme lipoprotein lipase,

which plays a significant role in metabolic processes carries & transports the fat-soluble vitamins (A, D, E, K)

FATS
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Bad Fats: block the good function of your body and

do bad to our heart.

lead to weight gain eat them inmoderation!

Good Fats : are good for your health, protect your body, heart

and brain. need also to be consumed in moderation Healthy sweet are for example marmalade, honey,

dried fruits, homemade cookies and cake withwhole meal flour

FATS

example, we can eat 1 little chocolate every day butbad to eat 5 sweets a day !


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To Sum Up...

During periods of extended or intensephysical activity, energy andmacronutrient needs must be met inorder to:

maintain your body weight

replenish glycogen stores

build and repair tissues provide your body with essential fatty

acids & fat-soluble vitamins

REQUIREMENS IN MICRONUTRIENTS


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REQUIREMENS IN MICRONUTRIENTS-VITAMINS AND MINERALS

Additionally to carbohydrates, proteins and fats,small amounts of vitamins and minerals arerequired.

Vitamins & Minerals energy production,haemoglobin (Hb) synthesis, bone massmaintenance, good function of the immune system,protection from oxidative damage, muscle tissuerepair after exercise


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VITAMINS

What are they?

Organic, non-caloric compounds that help regulatefat, carbohydrate and protein metabolism in the body.

They cannot be synthesized and thus they need to beprovided by food.

They are classified as: water-soluble and fat-soluble

Water-soluble: B-complex vitamins, vitamin C,pantothenic acid, folic acid, biotin. They cannot bestored in the body, so they are taken in through thediet.

Fat-soluble: Vitamins A, D, E and K. Although thesevitamins can be stored, they should still be part of a


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MINERALS

What are they?

Inorganic elements, supplied from diet

Major roles:

the formation of strong bones and teeth (i.e. Ca,Mg, P)

control of the nervous systemfluid balance in tissues

muscle contractions


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CALCIUM (Ca)Functions :

Development and maintenance of bones and teethBlood clotting

Muscle contraction and transmission of nerve impulses

Heart rhythm regulation

Body fat regulation

99% of the Ca in the human body is stored in bonesand teeth. The remaining 1% is found in the blood andother tissues.


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CALCIUM (Ca)

REMEMBER

Calcium needs during adolescence are greaterthan in childhood or adulthood because of therapid development of the skeletal system.

Inadequate dietary calcium increases the risk of low bone mineral density (BMD) risk of

fractions and osteoporosis later in life


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Dietary Sources of Calcium (Ca)

Excellent Sources: dairy products (milk, yogurt,cheese) Ca is highly absorbable when these foodsare consumed.

Good Sources : fish consumed with bones (e.g.sardines), sesame seeds, dark leafy vegetables or

dried beansCa is less absorbable through these foods.


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IRON (Fe)

Functions : Necessary for the synthesis of haemoglobin in red

blood cells

Necessary for the synthesis of myoglobin inmuscles

Oxygen transfer to tissues & energy production

Iron needs are very high during theadolescent growth spurt in males and aftermenarche in females.

Functional consequences of Fe deficiency

may appear even in the absence of anemia.


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We are redblood cells existing in

your blood.We contain a

Fe-richprotein,

known as haemoglobin,

whichtransports 2

from lungs tothe whole

body.

As a

myoglobinconstituent it

What is anemia?

2 is vitalfor theproper

function of our body

the amountof haemoglob

in in theblood ( 2

transportprotein)must not


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Iron deficiency is the most widespread

mineral nutritional deficiency worldwide.

If left untreated, it causes:

increased heart rate, weakness, tirednessand fatigue, inadequacy of the organism toconduct vital operations


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DIETARY SOURCES OF IRON (Fe)

IRON (Fe)

Haem iron existsin animal tissues (i.e meat-especially liver )

Non-haem iron is presentin plant sources [i.e. wholegrain bread and

cereals, green leafyvegetables (i.e. spinach),legumes, dried fruit]


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IRON (Fe)

Factors that Fe absorption:Vit. C, meat, fish and

seafood, pregnancy, irondeficiency and anemia

Haem iron is the most absorbable of the twotypes of iron (20-30% is absorbed). Absorptionof non-haem iron is just 5% or less.

Factors that Feabsorption: Calcium,phenolic compounds(i.e tea, coffee, cocoa,spinach), phytatesfound in whole grainproducts (i.e bread,cereals)

A d
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AgendaPhysical activity guidelines for children &adolescents (ages 6-17)Nutrition and athletic performance.Requirements for energy and nutrientsBody composition. Its role in athletic performance-

healthy weight and optimal body fatHydration. Why drinking water is important?What is the optimal nutrition?How much is enough and what? Ways to maintainour body weight within normal ranges, achieve good physicalcondition and mental clarity. Unlocking the secret of success.


they effective?


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Drinking enough water is part of good nutrition All the tissues in our body contain water

Our body is composed of water by 60-75%

Exercise performance is optimal when athletesmaintain fluid balance during exercise.

Athletes should be well-hydrated before, during

and after exercise.

WATERSOURCE OF LIFE!

Drinking water is essential


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Drinking water is essentialbecause it:

facilitates digestion process

helps your kidneys remove wastes from your body

transfers nutrients to cells

facilitates the proper function of thegastrointestinal system

improves blood circulation and thus, regulatesbody temperature

Not drinking enough water may lead to:slow down of your metabolism, body fat gain, poormuscle tone, kidney problems, constipation, nausea

and weakness.


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We cant store water!

Muscles contain about 73-75%water ( they dont function

properly without enough of it)

Even small body water lossescan bring about fatigue anddecreased performance !


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What is dehydration?

Moderate Dehydration : manifested with thirst anddecreased urine output increased need for waterintake. Drink water before you feel thirsty!

Severe Dehydration : As the level of water loss

increases and is not corrected, more symptoms mayappear: dry mouth, muscle cramps, nausea andvomiting, heart palpitations, lightheadedness


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HEADACHE!Can the cause be

dehydration? Our brain consists of water,

approximately by 80-85%!

Water loss and dehydrationmay be responsible formigraines and lightheadedness

Blau JN et al (2004). Headache Vol 44 (1)
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The more calories we burn, themore water we need!

Our body requires 1-7lt of water/d to preventdehydration6-7glasses of water (2lt) daily is the minimum

for proper hydration1ml for each calorie of food ( National Research

Council ) 1 lt/ 1000 kcal


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Which drinks hydrate ourbody?

Water

Fresh fruit and vegetable juicesCoffeeMilk Soft drinks

Tea


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Which drinks hydrate our body?

Answer: Those highlighted with red.

Water ( the primary fluid consumed)

Fresh fruit and vegetable juicesCoffeeMilk ( opt for skimmed/ semi-skimmed milk:excellent source of vitamins (vitamins A &D) and minerals (Ca)Soft DrinksTea

Agenda


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AgendaPhysical activity guidelines for children &adolescents (ages 6-17)Nutrition and athletic performance.Requirements for energy and nutrientsBody composition. Its role in athletic performance-



they effective?


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In the beginning of 60s a research started beingconducted in 7 countries including Greece. Theaim of that research was to detect the

percentages of morbidity and mortality in thosecountries, find where the smaller ones appear and try to figure out the reasons leading to them.

After a 10 year research, scientists came up withthe following incredible results...!


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... People who lived in Crete , not only did they have the lowest

percentages of morbidity &

mortality, world widely , but they also exhibited the lowest percentages of:

cancer

coronary heart disease other chronic diseases linked to

nutrition (i.e diabetes)

On the contrary, they appeared tohave the highest percentages of longevity, world widely.(Consensus Statement 2000)


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After those results, the scientists tried tofind out the big secret hidden behind.

They finally came up with the following...

It was all due to theirnutrition habits andlifestyle!

Mediterranean Diet


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Mediterranean DietCharacterized by:

limited intake of animal products high intake of seasonal produce of

plant origin high consumption of unprocessed

goods (fresh fruit & vegetables,wholegrain cereals i.e rye, barleywhole meal bread, rusks, oatmeal,

legumes, potatoes, nuts and seeds) high levels of monounsaturated andpolyunsaturated fats

the presence of antioxidants andflavonoids

atala AL, Zampelas A et al.2001. The MediterraneanDiet: Constituents and Health Promotion

Mediterranean Diet


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Mediterranean Diet

Olive oil and olives as the mainsource of fat ( rich in vitamin Eand heart healthy monounsaturated fatty acids)

Dairy products consumed daily &in small amounts ( Ca source)

Fish and poultry consumedmoderately, while red meat rarely

Eggs 0-4 times/ week

atala AL, Zampelas A et al.2001. The Mediterranean Diet:Constituents and Health Promotion


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Whole Grains


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They prevent rapid increases and decreases in blood

sugar levels hunger delay & prevention against type2 diabetes

Healthy Fats and Oils (unsaturated)They keep your cardiovascular system, nervous systemand joints in a good condition, when consumed in

moderation.

Fruit and Vegetables They supply your body with vitamins, minerals,

antioxidants & fibers to avoid constipation.

Nuts, Seeds, BeansExcellent sources of protein, fiber, vitamins, andminerals. Many kinds of nuts contain healthy fats and

are regarded as a healthy snack option.

Fish, Poultry, and Eggs


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Low- fat protein sources.Fish is rich in heart-healthy omega-3 fats.Chicken and turkey are low in bad- saturated fat.Egg whites are a pure protein source, without cholesterol,whereas egg yolks are cholesterol- rich & should be consumed3-4 a week.

DairyEssential for developing and maintaining strong bones & teeth.

They are the main sources of Ca & vitamin D (when fortified). They contain a lot of bad saturated fat, so opt for fat-reducedmilk, yogurt & cheese.

Use Sparingly: Red Meat and Butter These sit at the top of the Pyramid because they contain lots of saturated fat.

Use Sparingly: Refined GrainsWhite Bread, Rice & Pasta,Potatoes, Sugary Drinks and Sweets, SaltFrequent consumption of those weight gain, diabetes, heartdisease, and other chronic disorders


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FRUIT AND VEGETABLES.

Boring but very important 5-12 servings/dayServing definition: 1 fruit = cup of juice = -1

cup of vegetables

Try to fill your plate with a lot of colors everyday!

Fibers Antioxidants ( protect from oxidative stress in

the brain) Vitamins Minerals

Fish Omega 3 and memory


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Fish, Omega-3 and memoryFish the perfect food for the brain!

It is the major source of the essential omega-3fatty acids (a kind of polyunsaturated fattyacids)

Omega-3 fatty acids are: -linolenic (LA),Eicosapentaenoic acid (EPA) anddocosahexanoic acid (DHA).

The body cannot synthesize LA, thats why it isan essential fatty acid,

EPA and DHA are derivatives of a-linolenicacid.

Heude B et al 2003. Am J Clin Nutr

Martha C. M., Rush Institute for Healthy Aging, USA. XXIII Alzheimers DiseaseInternational Conference, 2007

Fish Omega 3 and memory


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Fish, Omega-3 and memory The central nervous system (CNS) is highly composed of lipids. These brain lipids contain very high amounts of PUFAs,

particularly AA ( arachidonic acid, omega-6) and DHA(docosahexanoic acid, omega-3) (25%)

Since the brain is the major component of the CNS,polyunsaturated fatty acids are necessary to keep brain cellsin a good condition.

DHA ( in fish) and AA ( in meat, milk) are the majorconstituents of neural cell membrane phospholipids

Omega-3 fatty acids can be obtained only from food A dietpoor in omega-3 may alter the function of nervous systemcells and impair intellectual and cognitive development

Heude B et al 2003. Am J Clin Nutr

Mediterranean Diet:


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Mediterranean Diet:A Valuable Heritage

Mediterranean diet has survived through centuries,being characterized as particularly tasteful andwhich when combined with physical activity, it

contributes to the achievement and maintenanceof an excellent health status.

It provides energy, vividness as well as a sense of well-being and has been proved to have an

optimum preventive role for a number of diseases.


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Exercise & weight control constitute theb i f h H l h F d P id Wh ?


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basis of the Healthy Food Pyramid. Why?

These two related elements strongly influenceyour state of health. They also affect what you eatand how your food affects you.

Exercise and weight control are also linked withthe simple rule of energy balance:

Weight change = calories taken in caloriesexpended

If you burn as many calories as you take in eachday, there's nothing left over for storage in fat cells.Eat more than you burn, though, and you end upadding fat. Regular exercise can help you controlyour weight, and it is key part of any weight-loss

effort.


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lack of physical activity

sedentary lifestyle (i.e t.v.watching, internet, videogames) for >1 hour/day

Calories (energy)expended

overeating

intake of fat and

sweets

Calories (energy) takenin

GeneticGenetic predispositionpredisposition

Our body scale. Why do we get fat?


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Serving sizes: Changed within20 years

before after


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Burger = 690big Cola = 280Fried potatoes = 570 Total = 1,540

Kcal (energy)

62 gr bad saturated fat!

T.V.- Advertisements Packaged/ Junk Food

LIFESTYLE AND OBESITY


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LIFESTYLE AND OBESITY

DIET :

intake of energy-rich andnutrient- poor foods (e.g. sweets,chips, fast food, soft drinks,

processed foods, etc.) consumption of vegetables, fruit

and unprocessed carbohydrates

PHYSICAL ACTIVITY:Sedentary lifestyle

Reference: besity Reviews, 2003 (Vol 4, (2)(IASO), NationalNutrition Survey (Somerset SM, 2003), National Food Survey


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What do we meanwith the termobesity

Obesity is the excessiveaccumulation of body fat in

percentages harmful to oneshealth.

Agenda


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gPhysical activity guidelines for children &adolescents (ages 6-17)Nutrition and athletic performance.Requirements for energy and nutrientsBody composition. Its role in athletic performance-


From nutrition to dietary supplements. Arethey effective?


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How much should we eat and inwhat manner?

Small nutrition secrets for lowbody fat, good physical condition & high mental

performance.

How much is enough?


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( All is good, but in moderation!)

Forget about calories and focus on quality

Healthy Eating Pyramid is a general, flexible guide to how(the kind of food) you should eat and in what frequency .

The amounts can vary depending on your body size andphysical activity

There's just one basic guideline to remember : Ahealthy diet includes more foods from the base of thepyramid than from the higher levels of it.

Choose a variety of fresh, unprocessed foods from allthe food groups below the "Use Sparingly" category.

That way you will be receiving all the nutrients youneed.

Perhaps the only foods that are truly off-limits are foods


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Reference: Nutrition in infancy, childhood and adolescence in NutritionalRequirements for Health throughout Life Span. ESPEN - LLL Programme inClinical Nutrition and Metabolism Firenze 08


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To have energy and feel goodthroughout the day

have your breakfast like a king, lunchas if you were a wealthy man and

dinner as if you were poor

The secret is not just on the amount,but also on the quality of food consumed.


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Breakfast: Start Smart!

As we sleep at night, our body keeps working andby the morning it has run out of fuel! So breakfastis necessary to provide food for action !

Benefits from breakfast :Increased concentration levels better mentalperformance at schoolBetter playing during break time , without feelingtiredHunger control during school time & avoidance of consuming ready-to- eat foods (e.g. croissants,cheese pies, chocolates) reduced risk foroverweight and obesityBreakfast consumption has been associated with

enhanced cognitive ability and academic


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Drink a glass of fresh juice or have afresh fruit vitamin C intake andantioxidants boosting our immunesystem, protection from colds, easyhealing of injuries

What is the right breakfast?


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In- Between Meals


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Remember!

To maintain good levels of energy - without sharp peaks andvalleys eat every three hours .

After 3-4 hours, our stomach is empty and blood glucoselevels have been reduced. The brain, to operate at toplevel, needs a constant supply of glucose, because it can'tstore any.

Keeping up mental work requires a large turnover of brainglucose and snacks help to replenish it.

Wh t t t t h f th


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Why not stay on an empty stomach for more than3-4 hours!

hyperinsulinemia110 mg/ dl

Normal glucoselevels

70 mg/ dl 8:00am 10:00am 12:00am 2:00pm 4:00pm 6:00pm 8:00pm10:00pm 12:00pm

Figure 1: Blood glucose levels on a day when there are no regular mealsand snacks. The absence creates spikes in blood sugar that raisesinsulin sharply causing blood sugar to drop quickly (hypoglycemia)

110 mg/ dlNormal glucoselevels70 mg/ dl 8:00am 10:00am 12:00am 2:00pm 4:00pm 6:00pm 8:00pm

10:00pm 12:00pm

Breakfast Snack Lunch Snack Dinner

Figure 2: Blood glucose levels on a day with regular meals & snacks.


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The Ideal Healthy Snack

Fresh fruit and fruit juicesSesame & honey barWhole grain cookiesFresh, unsalted nuts (i.e almonds, walnuts)Raisin bread, homemade cake (fromwholegrain flour)Wholegrain cereal bars

Toast with wholegrain bread


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Excess consumption of food canbe converted to fat which is

stored in the adipose tissue obesity

Everything in our body

(carbohydrates, fat, proteins)can be converted to fat if weeat it in excess


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What about Lunch & Dinner?

Always have your home-made healthy food.

Do not forget to accompany every maindish with salad.

Eat slowly & chew your food well.

The signal of satiety needs approximately 20minutes to reach the brain. When that

happens we feel full and stop to eat.

What Happens to our Body OnceH E t


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we Have Eaten.

In theblood

Glucose

PancreasInsulin The cells

produce

energy

In thebrain Amino

acids

SEROTONIN

Vitamin C calmness& balance

Vitamin 6

Satiety

SIMPLE DIETARY ADVICE


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SIMPLE DIETARY ADVICE

Avoid the consumption of processedfoods ( e.g. white bread). Includewhole meal bread, cereals, andlegumes in your diet.

Have at least 5 servings of fruit and

vegetables daily

Chew slowly for better fooddigestion and in order to receive thesignal of satiety on time!

SIMPLE DIETARY ADVICES


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SIMPLE DIETARY ADVICES

Always combine yourfood with salad

Eat slowly to get the

message of satiety!Avoid binging throughoutthe day and eat in frontof T.V!

Dont forget to drinkplenty of water

1 8

2 22 5

2 83 0

3 5

1 0

1 5

2 0

2 5

3 0

3 5

4 0

0 1 1 2 2 3 3 4 4 5 > 5

Key Points for Exercise


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Dehydration decreases exercise performance .

Hydrate yourself before, during and after exercise .2 hours before exercise 400 to 600 mL of fluid should beconsumed, and during exercise 150 to 350 mL of fluidshould be consumed every 15 to 20 min depending on

tolerance. After exercise the athlete should drinkadequate fluids to replace sweat losses during exercise.

Fluids and electrolytes are needed to balance fluid

losses carbohydrate containing fluids (e.g. fruit juices)and salt- containing foods (e.g. cheese and a slice of bread) facilitate water absorption

Key points for exerciseBefore exercise a meal or snack should provide:


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Before exercise , a meal or snack should provide: sufficient fluids to maintain hydration adequate carbohydrate to maximize maintenance of blood

glucose relatively low fat and fibre to minimize gastrointestinal distressDuring exercise the primary goals are to : replace fluid losses provide carbohydrates to keep blood glucose levels within

normal ranges

Beverages containing carbohydrate in concentrations of 4% to8% are recommended for intense exercise events lastinglonger than 1 h . good drink is 200-240ml fruit juice diluted with water (1:1) every hour

After exercise , the dietary goals are to:

provide adequate energy and carbohydrates for glycogensynthesis in the muscles. carbohydrate intake like a glass of fresh juice during the first 30 min and again every 2 h for 4 to6 h will be adequate to replace glycogen stores

repair muscle tissue. Protein need to be consumed get fully hydrated, replacing all the fluids lost

Agenda


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Physical activity guidelines for children &adolescents (ages 6-17)Nutrition and athletic performance.Requirements for energy and nutrientsBody composition. Its role in athletic performance-


From nutrition to dietary supplements. Arethey effective?


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DIETARY SUPPLEMENTSSUPPORT OUR NUTRITION

DIETARY SUPPLEMENTS CANNOT TURN APOOR DIET INTO AN IDEAL DIET.

INSTITUTE FOR


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INSTITUTE FOR PHARMACEUTICAL RESEARCH

& INFORMATIONwww.ifet.gr

According to World Anti-Doping Institute2005
http://www.ifet.gr/http://www.ifet.gr/


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CONCLUSIONS

There are no healthy foods, but there ishealthy and balanced nutrition.Concerning balance ... There are no food

restrictions, as long as there standards toour choices. Those standards areindividualized .Weight gain results from the absence of

food standards and physical activity.A balanced diet includes all food groups, butin the right proportions.


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CONCLUSIONS

All children, adolescents and adults need adequate food intake & physical activity to develop and maintain a healthy body.

Deficiencies in any of the nutrients(macronutrients or vitamins or minerals)may result in a number of healthconditions.

Have small meals, a good breakfast andnever forget in-between snacks!


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Never forget to look after yourself!


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Life needs the right amountsof spices and colors to be

healthy and tasty in any

sense.


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Who will win?


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Success is peace of mind attained onlythrough self-satisfaction in knowing

youve made the effort to do the best of which you are capable

John Wooden UCLA Basketball coach

Nutrition & Athletic Performance

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