Sport Books Publisher1 Information Processing in Motor Learning Chapter 17.
Sport Books Publisher1 The Nutritional Connection PPL20F/M.
-
Upload
anastasia-allison -
Category
Documents
-
view
219 -
download
1
Transcript of Sport Books Publisher1 The Nutritional Connection PPL20F/M.
Sport Books Publisher 1
The Nutritional Connection
PPL20F/M
Sport Books Publisher 2
Introduction
Sport Books Publisher 3
IntroductionPromotion of energy and vigor
Development of chronic illness and disease
NUTRITIONAL HABITS
Sport Books Publisher 4
Nutrition Basics
Choose foods that provide the necessary nutrients
Limit those foods associated with disease Don’t assume that a healthy diet needs to
be fat-free, low-sugar, and high-fibre all the time
When making food choices, consider:• VARIETY• BALANCE; and • MODERATION
Sport Books Publisher 5
The Digestive System
Sport Books Publisher 6
The Digestive System The role of the digestive system is to:
• Produce energy from food ingested• To transfer energy-rich nutrients, water, and
electrolytes into your body’s internal environment
Composed of numerous structures and organs that work together
The digestive tract forms a continuous route from mouth to anus
The contents of the digestive tract are actually part of the external environment until absorbed through the intestinal wall
Sport Books Publisher 7
The Gastrointestinal TractDigestive Tract Mouth Pharynx Esophagus Stomach Small intestine Large intestine
(colon) Rectum Anus
Glandular Organs Salivary glands Liver Gall bladder Pancreas
Sport Books Publisher 8
Basic Processes of the Digestive System
1. Digestion2. Secretion3. Absorption4. Motility
Sport Books Publisher 9
Digestion
Processes that dissolve and break down foods into molecules that can be absorbed by the body
Sport Books Publisher 10
Secretion The release of substances from exocrine glands Works closely with the digestion process Includes many secretions, some of which are:
• Saliva by salivary glands• Hydrochloric acid by the stomach• Bile by the liver
Sport Books Publisher 11
Absorption
Uptake of digested molecules across a layer of epithelial cells lining the gastrointestinal wall
Molecules enter the blood or lymph to be distributed to body cells
Sport Books Publisher 12
Motility
The muscular contractions that mix and move the contents of the digestive tract forward
Propels the contents of the digestive tract forward Mixes food with digestive juices that promote digestion
Sport Books Publisher 13
The Digestive System The digestive system aims to absorb
maximally Waste material excreted via the
gastrointestinal tract is called ‘feces’ Feces consist mainly of bacteria and
undigested material (including fibre)
Sport Books Publisher 14
Functional Overview of the Gastrointestinal Organs
Sport Books Publisher 15
Nutritional Requirements: Types and Sources of Nutrients
Sport Books Publisher 16
Nutrition
The science of food and how the body uses it in health and disease
Sport Books Publisher 17
Nutrients
Chemical substances obtained from food that your body needs to function properly to grow, to repair itself, and to supply you with energy
Sport Books Publisher 18
Essential Nutrients
1. Proteins
2. Fats
3. Carbohydrates
4. Vitamins
5. Minerals
6. Water
In this context, ‘essential’ refers to nutrients that the body is unable to manufacture (or not in sufficient quantities)
They must be obtained from the diet
Sport Books Publisher 19
Essential Nutrients
Necessary for energy Needed for the building and
maintenance of tissues Relied upon for the regulation of body
functions
Sport Books Publisher 20
Macronutrients & Micronutrients
Macronutrients: compromise the greatest portion of
nutrient intakeSupply the energy for workCarbohydrates, protein and fats
Sport Books Publisher 21
Macronutrients & Micronutrients
Micronutrients: Needed only in small
amountsVitamins, minerals,
Sport Books Publisher 22
Energy-Providing Nutrients(Macronutrients)
Three nutrients provide the body with energy
1. Proteins
2. Fats
3. Carbohydrates
Sport Books Publisher 23
Energy Measurements
Energy is expressed in ‘kilocalories’ 1 kilocalorie = 1000 calories Kilocalorie = Calorie (note capital ‘C’) 1 kilocalorie = heat required to raise the
temperature of 1kg of water 1°C An average person requires
approximately 1500 kilocalories per day
Sport Books Publisher 24
FATS 9 Cal/g
CARBOHYDRATES 4 Cal/g
PROTEINS 4 Cal/g
Calorie Densities of Various Energy Sources
Sport Books Publisher 25
Carbohydrates Primary source of energy (60% of daily
Calories) Three groups based on the number of
saccharides Monosaccharides and disaccharides are
considered sugars Polysaccharides are considered starches
Sport Books Publisher 26
Two Types of Carbohydrates
Simple Taste sweet Fruits, honey, candy Monosaccharides &
disaccharides Glucose, fructose,
galactose
Complex Starches and fiber Potatoes, peas,
beans polysaccharides
Sport Books Publisher 27
Monosaccharides Simplest sugar Include glucose, fructose, galactose Glucose makes up the blood sugar
(the brain, nervous system are fueled by glucose exclusively)
Glucose found in vegetables, fruit, honey
Fructose found in fruits and berries
Sport Books Publisher 28
Disaccharides Two monosaccharides One monosaccharide is always
glucose, e.g., lactose = glucose + galactose
Many ‘hidden’ sugars in food Primary concern related to sugar
consumption is dental cavities
Sport Books Publisher 29
Polysaccharides Found in vegetables, fruit, grains Complex carbohydrates composed
of chains of many sugars 3 types: glycogen, starches, fiber Starches often contain many
vitamins, minerals, water, protein Dietary fibre is an important complex
carbohydrate
Sport Books Publisher 30
Carbohydrates Liver and muscles use glucose for
carbohydrate storage in the form of glycogen
Carbohydrates consumed in excess of storage capacity as glycogen are stored as fat
An important component of the diet for athletes competing in events of long duration
Sport Books Publisher 31
Fibre Fibre includes plant substances
that cannot be digested by the body
Adds bulk to feces to facilitate elimination
A large intake of fibre can lead to intestinal gas
Sport Books Publisher 32
Fibre Rich sources include:
1.Fruit2.Legumes3.Oats4.Barley
Other sources include:1.Wheat2.Grains3.Vegetables4.Whole grain foods
Sport Books Publisher 33
Fibre Soluble fibre
Lowers blood cholesterol Slows absorption of glucose
Insoluble fibre Facilitates feces elimination Can prevent constipation, lower
intestinal tract cancer
Sport Books Publisher 34
Proteins Found in every living cell Act as structural components for:
1. Muscles
2. Bones
3. Blood
4. Enzymes
5. Some hormones
6. Cell membranes
Sport Books Publisher 35
Proteins
2 primary roles:
1. ‘building’ body tissue
2. ‘maintaining’ body tissue (replace damaged or worn out body cells)
Sport Books Publisher 36
Proteins Composed of chains of amino acids 20 commonly recognized amino acids Nine essential (can not be synthesized)
amino acids1. Histidine2. Isoleucine3. Leucine4. Lysine5. Methionine6. Phenylalanine7. Threonine8. Tryptophan9. Valine
Sport Books Publisher 37
Protein Individual sources of protein are
‘complete’ if they supply all nine essential amino acids
Complete protein sources include animal products such as meat, cheese, fish, eggs, poultry and milk
Sport Books Publisher 38
Protein ‘Incomplete’ protein sources include those
foods that do not contain all nine essential amino acids
Usually from plant sources such as grains, beans, peas, and nuts
Still good sources of amino acids Foods must be combined to get all amino acids
(rice and beans for example)
Sport Books Publisher 39
Protein Protein should comprise 10-15% of total
caloric intake Protein consumed in excess of needs is
stored as fat Inadequate protein consumption can lead
to muscle wasting
Sport Books Publisher 40
Fats Also known as lipids Concentrated source of energy Fat serves to
1. Provide a source of energy
2. Insulate the body
3. Cushion organs
4. Aid the absorption of fat-soluble vitamins
5. Add flavour and texture to foods
Sport Books Publisher 41
Fats Fats in food are mostly triglycerides Include a glycerol (an alcohol) Three fatty acid molecules
Sport Books Publisher 42
Fats Fats can be classified as
1. Saturated
2. Monounsaturated
3. Polyunsaturated
Based on the degree of saturation or number of double bonds that exist between carbon atoms
No double bonds = saturated
One double bond = monounsaturated
Two or more double bonds = polyunsaturated
Sport Books Publisher 43
Saturated Fat
Monounsaturated Fat
Polyunsaturated Fat
Sport Books Publisher 44
Saturated Fats Food usually contains more than one type of fat The dominant fat determines the characteristics of the
fat Saturated fats are solid at room temperature Saturated fat is found predominantly in animal
products Saturated fat has also been linked to cardiovascular
disease
Sport Books Publisher 45
Unsaturated Fats Monounsaturated and polyunsaturated fats
usually come from plant sources Unsaturated fat is liquid at room temperature
(oil) More desirable, not linked to cardiovascular
disease Unsaturated fats appear to lower blood
cholesterol Also shown to reduce the risk of heart disease
Sport Books Publisher 46
Sport Books Publisher 47
Hydrogenation Processed plant oils can be high in
saturated fat Tropical oils (such as palm oil and
coconut oil) used in processed foods are high in saturated fats
Hydrogenated fats and oils created from unsaturated fats are used to prevent spoiling and to add texture
Sport Books Publisher 48
Cholesterol Elevated intake of saturated fats may
increase blood cholesterol levels Hydrogenation produces trans fatty
acids that may increase blood cholesterol
Increased blood cholesterol and triglyceride levels have been implicated with the development of heart disease
Sport Books Publisher 49
Vitamins Serve as coenzymes in chemical reactions (‘trigger’ chemical reactions that allow the
digestion, absorption, metabolism and use of other nutrients)
‘Organic’ because they contain carbon atoms
Required in small amounts Necessary for
1. Growth2. Reproduction3. Health Maintenance
Sport Books Publisher 50
Vitamins Two classifications,
1. Water-soluble vitamins; and 2. Fat-soluble vitamins
Based on the ability to dissolve in either water or fat tissue, respectively
Sport Books Publisher 51
Water-soluble Vitamins Not stored Excess eliminated in the urine Include vitamin C and B-complex
vitamins Dissolve quickly in water, so
overcooking fruits and vegetables in water will result in the vitamins being lost to the water
Sport Books Publisher 52
Fat-soluble Vitamins Includes vitamins A,D,E,K When taken in excess, these
vitamins are stored in fat tissue
Over-consumption of these vitamins (especially A and D) can result in toxicity
Sport Books Publisher 53
Antioxidants Formed from vitamins Aid in preserving healthy cells When the body breaks down fats, or uses
oxygen, free radicals are formed Free radicals can damage cell
membranes and mutate genes Antioxidants react with free radicals to
decrease their negative effects Include vitamins E, C, beta carotene
(from vitamin A)
Sport Books Publisher 54
Minerals Numerous functions in the body ‘Inorganic’ because they do not
contain carbon atoms Necessary for
1. Structural elements (teeth, hormones, muscles)
2. Regulation of body functions (muscle contractions, blood clotting, heart function)
3. Aid in the growth and maintenance of body tissues
4. Catalytic action in energy release
Sport Books Publisher 55
Minerals
Macronutrients (major minerals) are found in relatively large amounts in the body
• Calcium• Phosphorus• Magnesium• Sulfur• Sodium• Potassium
Micronutrients (trace elements) are needed in small amounts
• Zinc• Iron• Copper• Fluoride• Iodine• Selenium
Approximately 17-21 identified essential minerals
Sport Books Publisher 56
Vitamins and Minerals Needed in small amounts Essential component to good health Consumption of too little or too much
can have detrimental effects To ensure adequate intake, eat a
balanced diet with variety
Sport Books Publisher 57
Water Large component of
our bodies and food Important for:1. Nutrient transport2. Waste transport3. Digestion &
absorption4. Regulation of body
temperature5. Lubrication6. Chemical reactions
Sport Books Publisher 58
Water Body water is lost through:1. Urine2. Feces3. Sweat4. Evaporation in lungs Excessive water loss
through:1. Illness2. Exercise3. Hot environment4. Consumption of coffee, tea,
alcohol
Sport Books Publisher 59
Water
Need to consume approx. 1mL of water for every Calorie burned
About 8 cups of fluid per day
More if you are active or live in a warm climate
Weakness or fatigue can be a sign of dehydration
Sport Books Publisher 60
Nutrition Guidelines and Recommendations
Sport Books Publisher 61
Recommended Nutrient Intakes RNI’s Designed to meet the needs of virtually the
entire healthy population RNI’s exceed the requirements of most
people Allow for a margin of safety, taking into
account individual variation Expressed as a daily requirement Should be regarded as an average
recommended intake over a period of days or weeks
Sport Books Publisher 62
Recommended Daily Intakes RDI’s A reference standard for nutrition labeling
purposes RDI’s represent the highest RNI that exists for
a nutrient for a particular age group Expressed as the percentage of RDI of the
nutrient on labels Two RDI’s - one for children (<2 yrs), one for
adults (>2 yrs)
Sport Books Publisher 63
Nutrition Recommendations for Canadians
Eight recommendations made by Health and Welfare Canada
Outline desirable characteristics of the Canadian diet
Recommendations are intended for educators and health professionals
User-friendly version includes 5 general statements to consider when choosing what to eat
These statements are as follows…
Sport Books Publisher 64
Enjoy a variety of foods
Sport Books Publisher 65
Emphasize cereals, breads, other grain products, vegetables, and fruits
Sport Books Publisher 66
Choose lower-fat dairy products, leaner meats, and foods prepared with little or no fat
Sport Books Publisher 67
Achieve and maintain a healthy body weight by enjoying regular physical activity and healthy eating
Sport Books Publisher 68
Limit salt, alcohol, and caffeine
Sport Books Publisher 69
Canada’s Food Guide to Healthy Eating
Translates nutrient recommendations into a food group plan
A guide to ensure a balanced intake of essential nutrients
Meets the needs of all Canadians four years of age and older
Aimed at the general population
Sport Books Publisher 70
Sport Books Publisher 71
Food Groups
Five food groups:
1. Grain Products
2. Vegetables and fruits
3. Milk products
4. Meat and alternatives
5. Other foods (such as junk food)
Sport Books Publisher 72
Food Choices
The rainbow design of the Food Guide is a visual representation of the relative amounts of each food group recommended
Sport Books Publisher 73
Sport Books Publisher 74
Food Servings Amount of food needed each day from
the food groups varies according to:
1. Age
2. Body size
3. Gender
4. Activity level
5. If you are pregnant
6. If you are breast feeding
Sport Books Publisher 75
Food Servings
A range of servings is given in order to include the energy needs of all individuals
For example, a sedentary woman may require the lower number of servings, while an active male may choose the higher number of servings
Sport Books Publisher 76
Directional Statements within Canada’s Food Guide
Enjoy a variety of foods from each food group every day
Choose lower-fat foods more often
Choose whole grain and enriched products more often
Sport Books Publisher 77
Directional Statements within Canada’s Food Guide
Choose dark green and orange vegetables and orange fruit more often
Choose lower-fat milk products more often
Sport Books Publisher 78
Directional Statements within Canada’s Food Guide
Choose leaner meats, poultry and fish, as well as dried peas, beans, and lentils more often
Sport Books Publisher 79
Sport Books Publisher 80
Nutrition Labelling Canada introduced a new system for
providing nutrition information on food labels in 2003.
It is applicable to almost all pre-packaged foods.
Food products made in store do NOT have to have a nutrition label (i.e. store made cookies)
Sport Books Publisher 81
Nutrition Information Includes:1. Nutrition Facts Table
2. Specific Amount of Food
3. % of Daily Value
4. Core Nutrients
5. Nutrition Claims
6. List of Ingredients
Ingredients:olive oil, mango juice, garlic, salt
Low fat, cholesterol-free, no trans-fat
Sport Books Publisher 82
Nutrition Facts Table
Nutrition Facts table has a consistent look which makes it easy to find and read.
As of Dec. 12, 2005, most companies are required to have a Nutrition Facts table on their food products
Sport Books Publisher 83
Labels are standardized presentations of the nutrient content of food
Consists of (based on serving size):1. Heading2. Serving size3. Values for energy4. Protein5. Fat6. Carbohydrate
May also include:1. Breakdown of fats (saturated, monounsaturated,
polyunsaturated)2. Breakdown of carbohydrates (sugar, starch, fibre)3. Sodium and potassium4. Vitamins and minerals
Sport Books Publisher 84
Nutrition Questions and Answers
Sport Books Publisher 85
Sport Books Publisher 86
Nutritional value of fast foods vary Fat (especially saturated fat) and cholesterol
are major concerns for making healthy choices
A limited variety of foods containing dietary fibre exists
Healthy alternatives are beginning to be offered, including salads, lower-fat meats and milk products, and whole wheat breads
Eaten in excess, fast foods can be detrimental to health due to high Calories, fat, and salt
Sport Books Publisher 87
Sport Books Publisher 88
Concerns about environmental contaminants in foods (pesticides)
Presence of potentially dangerous additives
Threat of bacteria and microorganisms causing illness
Elderly people and children have a higher risk of suffering severe illness as a result of food poisoning
Sport Books Publisher 89
Most food-borne illness is due to bacteria and is preventable through proper food preparation and storage
Salmonella is common in eggs, meat, milk, and poultry
Staphylococcus aureus is common in ham, cheese, eggs, and seafood
More serious bacteria include Clostridium botulinum and Escherichia coli (E-coli), which usually arise from improperly canned foods
Sport Books Publisher 90
Sport Books Publisher 91
Various reasons cited for vegetarianism Philosophical, health, environmental reasons Can provide necessary nutrients Requires planning Children and pregnant women require special
individual guidance Many types of vegetarianism Potential concern in obtaining all essential
amino acids May be difficult to get adequate intakes of
vitamin B12, calcium, iron, and zinc
Sport Books Publisher 92
Sport Books Publisher 93
Most nutritionists agree that, given a balanced diet, supplements are not necessary
Mega-doses of supplements (especially fat-soluble vitamins) may lead to toxicity
If you choose to supplement, consult with a public health nutritionist, dietician, or doctor
Sport Books Publisher 94
Sport Books Publisher 95
The primary health concern associated with sugar intake is cavities
Also, calories consumed in the form of sugar, beyond caloric requirements, is stored as fat
Therefore, a high sugar diet can lead to obesity
Obesity is a risk factor for developing diabetes and a host of other diseases
Sport Books Publisher 96
Sport Books Publisher 97
Aging leads to a lower total energy requirement as a result of less activity and a lower metabolic rate
Leads to lower food intake among seniors May not have adequate vitamin and mineral
intakes Constipation may further add to a declining
interest in food Other diseases may also affect nutrition,
including dental problems, swallowing disorders, mood disorders, and gastrointestinal disorders
Psychosocial issues may also negatively affect nutrition
Sport Books Publisher 98
Sport Books Publisher 99
Ergogenic Aids and Supplements Canadian diet seems to be adequate to meet
protein needs of athletes Athletes should focus on maintaining a
balanced diet with adequate Calories rather than supplementing
Carbohydrate loading can increase muscle glycogen stores for endurance-type competition, but should be supervised by a qualified coach
Caffeine has been shown to enhance endurance performance but should be attempted on a trial basis, if at all
Sport Books Publisher 100
Pre-Event Meals
Meals before an event should be high in carbohydrates and low in fat
Only familiar foods should be eaten before an event to avoid any strange or surprising reactions or feelings
Sport Books Publisher 101
Hydration The need for water is increased during
exercise because of increased losses through the lungs and sweat
Needs also increased in warm and humid environments
Drink early (prior to exercise) Drink often (during exercise) Drink after exercise Cool drinks increase performance by
cooling the body effectively
Sport Books Publisher 102