Nutrition Fall 2023 Slides PDF

The Nutritional Connection Chapter 16 Sport Books Publisher 1 Nutrition  The science of food and how the body uses it in health and disease Sport Books Publisher 2  Nutrition Basics  Choose foods that provide the necessary nutrients  Limit...

The Nutritional Connection Chapter 16 Sport Books Publisher 1 Nutrition  The science of food and how the body uses it in health and disease Sport Books Publisher 2  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 Canada’s Food Guide recommends: a) Variety b) Energy balance : Activities of Daily Living (ADL) 1000-1500 Kcal c) Moderation : control fat, sugar and salt intake Sport Books Publisher 3 The Digestive System Sport Books Publisher 4  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 5 The Gastrointestinal Tract Digestive Tract  Mouth Mouth  Pharynx Pharynx  Esophagus  Stomach  Small intestine  Large intestine (colon)  Rectum  Anus Glandular Organs  Salivary glands  Liver  Gall bladder  Pancreas Sport Books Publisher 6 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)  Nutritional Requirements: Types and Sources of Nutrients Sport Books Publisher 8 Essential Nutrients In this context, ‘essential’  1. Proteins refers to nutrients that the 2. Fats body is unable to manufacture (or not in 3. Carbohydrates sufficient quantities)  They must be obtained 4. Vitamins from the diet 5. Minerals 6. Water Sport Books Publisher 9 Essential Nutrients  Necessary for energy  Needed for the building and maintenance of tissues  Relied upon for the regulation of bodyfunctions Sport Books Publisher 10 Energy-Providing Nutrients  Three nutrients provide the body with energy 1. Carbohydrates 2. Fats 3. Proteins Sport Books Publisher 11 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 2000 kilocalories per day Sport Books Publisher 12 Calorie Densities of Various Energy Sources FATS 9 Cal/g ALCOHOL 7 Cal/g CARBOHYDRATES 4 Cal/g PROTEINS 4 Cal/g Sport Books Publisher 13  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 14  Proteins  Composed of chains of amino acids  20 commonly recognized amino acids  Nine essential (cannot be synthesized) amino acids 1. Histidine 2. Isoleucine 3. Leucine 4. Lysine 5. Methionine 6. Phenylalanine 7. Threonine 8. Tryptophan 9. Valine Sport Books Publisher 15  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 16  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 17  Protein  Protein should comprise 10-35% of total caloric intake  Protein consumed in excess of needs is stored as fat  NB: Inadequate protein consumption can lead to muscle wasting Sport Books Publisher 18  Fats  Also known as lipids  Should be about 20 -35 % of total calories  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 19  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 and should be not exceed 10% of total fat intake Sport Books Publisher 20  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 in fact they have been shown to reduce the risk of heart disease  Unsaturated fats appear to lower blood cholesterol Sport Books Publisher 21 Sport Books Publisher 22  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 are created from unsaturated fats by adding hydrogen atoms to the oil and are used to prevent spoiling and to add texture Sport Books Publisher 23  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 24  Cholesterol  HDL and LDL: Cholesterol Carriers LDL : function to carry cholesterol to cells, excess is deposited in the blood vessel HDL: delivers cholesterol back to the liver to be removed from the blood - Hydrogenation produces trans fatty acids that may increase blood cholesterol  Increased blood cholesterol and triglyceride(free fatty acids) levels have been implicated with the development of heart disease Sport Books Publisher 25  Carbohydrates  Primary source of energy  Should be 45-65% of daily Calories  Three groups based on the number of saccharides  Monosaccharides and disaccharides are considered sugars  Polysaccharides are considered starches (i.e. complex carbohydrates) Sport Books Publisher 26  Carbohydrates  Liver and muscles can store carbohydrates 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 27  Carbohydrates Glycemic Index:(GI)  Looks at carbohydrates according to their effect on blood glucose levels  Low GI carbohydrates are absorbed slower and produce small fluctuations in blood glucose and subsequently insulin levels. Ex. Bran ,oats, whole wheat breads, fruits ,veg. Sport Books Publisher 28  Vitamins  Serve as coenzymes in chemical reactions  ‘Organic’ because they contain carbon atoms  Required in small amounts  Necessary for 1. Growth 2. Reproduction 3. Health Maintenance Sport Books Publisher 29  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 30  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 31  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 32  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 33  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 34 Water  Large component of our bodies and food  Important for: 1. Nutrient transport 2. Waste transport 3. Digestion & absorption 4. Regulation of body temperature 5. Lubrication 6. Chemical reactions Sport Books Publisher 35 Water  Body water is lost through: 1. Urine 2. Feces 3. Sweat 4. Evaporation in lungs  Excessive water loss through: 1. Illness 2. Exercise 3. Hot environment 4. Consumption of coffee, tea, alcohol Sport Books Publisher 36 Water  Need to consume approx. 1mL of water for every Calorie burned  About 8 cups(250ml/cup) 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 37  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 38  Fibre  Rich sources include: 1.Fruit 2. Legumes 3.Oats 4.Barley Other sources include: 1.Wheat 2.Grains 3. Vegetables 4.Whole grain foods Sport Books Publisher 39 Nutrition Guidelines and Recommendations 1944 1961 1992 1942 2007 Sport Books Publisher 40 Enjoy a variety of foods Sport Books Publisher 41 Food-based Dietary Guidelines for Canadians Canada’s Food Guide (2019) https://food-guide.canada.ca/en/ Food choices:  Fruits and vegetables  Choose whole- grain foods  Eat protein foods  Water is the drink Sport Books Publisher of choice 42 Choose; lower-fat dairy products, leaner meats, and foods prepared with little or no fat Sport Books Publisher 43 Limit salt, alcohol, and caffeine Sport Books Publisher 44  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 49 Nutrition Questions and Answers How bad is fast food? Sport Books Publisher 51 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 Food Labels 20 -35 % recommended < 10% recommended Max daily intake 300mg > 10 -15 % is too high Is Vegetarianism a Healthy Alternative? - Various reasons cited for vegetarianism - Philosophical, health, environmental reasons - Can provide necessary nutrients - Requires planning proper nutrient selection - Children and pregnant women require special individual guidance - Many types of vegetarianism - Potential concern in obtaining all essential amino acids 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 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 51 How do nutritional needs change as we grow older? - 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 intake - 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 Can Diet Improve Athletic Performance? Drugs Versus Dietary Supplements Drugs and exercise: Everyday drugs Illegal drugs Ergogenic aids and exercise: Allowed ergogenic aids Banned ergogenic aids Sport Books Publisher 55 Drugs Defined: 1. Substances used as medications or in the preparation of medication. {Food and Drug Act} 2. Substances that cause addiction, habituation, or a marked change in consciousness Addiction: compulsive physiological need Habituation: tolerance to the drug effects 56 Dietary Supplements Ingredients found in food Processed to provide one or more micro and macronutrients Sport Books Publisher 57 Every Day Drugs CAFFEINE Addiction NICOTINE Habituation Changes in consciousness ALCOHOL Sport Books Publisher 59 Caffeine Found in: Coffee beans Tea leaves Cocoa beans Cola nuts Energy drinks 400 to 450 mg (~2 cups of brewed coffee) not associated with adverse effects 12 micrograms per ml is the IOC limit (~4-7 cups of brewed coffee) Sport Books Publisher 60  Caffeine CNS stimulant Increases Increases Non-user alertness fat burning side effects Insomnia Headaches Irritability Sport Books Publisher Nervousness 61 Elevated HR High BP Alcohol Depressant No ergogenic effect 12 ounces = 5 ounces = 1 ounce Sport Books Publisher 62  Alcohol Psychological Anti-tremor Negative Effects Effects Side Effects Reduced tension Motor coordination Reduced anxiety Hand and eye Enhanced coordination self-confidence Reaction time Information Promotion of Sport Books Publisher processing 63 aggression Decision making Nicotine Stimulant No ergogenic effects Harmful and dangerous to almost ALL levels of body functioning Sport Books Publisher 64  Nicotine Decreases Restricts oxygen oxygen supply Alters Decreases carrying blood and temperature capacity Increases oxygen airflow demand Increases HR & BP 65  Nicotine: IRRITANT AND CARCINOGENIC Sport Books Publisher 66 HEALTHY LUNG SMOKER’S LUNG Illegal Drugs  ILLEGAL DRUGS Anabolic Stimulants Depressants Hallucinogens Opiates Cannabis Steroids + _ Cocaine, Oxandrolone Barbiturates crack, Dianabol, Benzodiazepines LSD, PCP, ecstasy, mushrooms Stanozolol etc. Heroin, etc. etc. morphine, codeine etc. Sport Books Publisher 68 Cannabis Types: Marijuana Hashish Hash oil Tetrahydrocannabinol (THC) Sport Books Publisher 69  Cannabis Cognitive Physical Psychological Effects Effects Effects Impairs Impairs coordination Concentration and balance Feelings of Impairs short-term calm and relaxation Memory Increases appetite Talkativeness More vibrant Rapid HR sensory perception Red eyes Alters sense of 70 time and space Dry mouth and throat Ergogenic Aids and Exercise Sport Books Publisher 71  Ergogenic Aids Substances that enhance work output, particularly as it relates to athletic performance Include drugs and dietary supplements Sport Books Publisher 72  CNS stimulation Increase substrate Basic storage Ergogenic Mechanisms Supplemental energy source Sport Books Publisher Facilitation of 73 recovery Allowed Ergogenic Aids  Vitamins and Minerals Reasons for supplementation: Athletes’ beliefs: 1. Ensures adequate micronutrient intake 2. “supercharging” elevates performance and training Scientific evidence: 1. Ensures adequate micronutrient intake ONLY for those athletes who are deficient 2. Not necessary for those who maintain well- balanced diet 75 3. “Supercharging” maybe harmful to health Sport Books Publisher Carbohydrate Loading “Super”- loading of muscle glycogen stores GLYCOGEN Sport Books Publisher ENDURANCE 76 STORES PERFORMANCE Carbohydrate Loading: How It’s Done Depleting glycogen stores (0-2days) Training = heavy Diet = mixed Starving glycogen stores (2-5days) Training = reduced Diet = fat and protein Super-loading glycogen stores(5-8days) Training = light/taper Diet = high carbohydrate content Race/performance (day 8) Super-increased glycogen stores 77 Sport Books Publisher Carbohydrate Loading: Side Effects Gastrointestinal discomfort Sluggishness Increased body weight Experiment first before using for performance enhancement ! 78 Sport Books Publisher  Creatine Natural compound created from three amino acids (glycine, arginine and methionine) Sources: Exogenous: meats, poultry, fish Endogenous: liver and kidneys Used by muscles during explosive, powerful movements Supplemental form: creatine monohydrate (powder, tablet, capsule and liquid) Not banned by any sports governing body 79 Sport Books Publisher Creatine: Ergogenic Actions Increases lean body mass (2wks) Better performance in strength and Improves high-intensity power activities performance Greater overload Speeds up recovery rates Increased muscular endurance Sport Books Publisher 80 Creatine: Side Effects - Dehydration - Diarrhea - Stomach cramps - Muscle and ligament tears Sport Books Publisher 81 Banned Ergogenic Aids  Steroids Anabolic steroids: duplicate function of testosterone - Injected or taken orally - Taken in cycles vs. continually - Stacking: Combining multiple types Maximizes effectiveness Minimizes negative effects Sport Books Publisher 83 Steroids: Ergogenic Actions Increase lean body mass Increase strength Increase the ability to train longer and harder Sport Books Publisher 84 Steroids: Negative Effects FEMALES Growth of facial hair Deepened voice Menstrual cycle disturbances BOTH Paranoid jealousy Extreme irritability MALES Delusions Baldness Feelings of invincibility Development of breasts Shrinking of testicles Liver tumors Reduced sperm counts Jaundice Infertility Fluid retention High blood pressure Ephedra - Extract of the Chinese plant Ma Huang - Found in weight-loss, energy-boosting, and bodybuilding products - Banned by most sports bodies Sport Books Publisher 86 Ephedra: Ergogenic Actions + + Sport Books Publisher 87 Ephedra: Negative Effects Elevated BP Psychosis Cardiac arrhythmias Seizures Heart palpitations Heart attacks DEATH Blood Doping ↑ Oxygen Delivery ↑ RBC Sport Books Publisher ↑ Performance 89 Blood Doping: How is it done? Removing and Administering storing body’s EPO RBC OR Re-establishment Stimulation of of normal RBC bone marrow count Sport Books Publisher 90 Blood Doping: Negative Effects Increase blood viscosity Increases loads on heart Heart damage Death 91 Sport Books Publisher  Blood Doping: Issue Provides truly unfair performance advantage Has serious health risks Almost impossible to detect Sport Books Publisher 92