Nutrition PDF

Nutrition Which two proteins are responsible for muscle contraction? Which two proteins are responsible for muscle contraction? Actine and Myosine Inside a muscle are______ which are long cylinders of protein filaments Inside a muscle are______ which are long cylinders of protein filaments Myofi...

Nutrition Which two proteins are responsible for muscle contraction? Which two proteins are responsible for muscle contraction? Actine and Myosine Inside a muscle are______ which are long cylinders of protein filaments Inside a muscle are______ which are long cylinders of protein filaments Myofibrils What are the three types of "pure" muscle fibres? What are the three types of "pure" muscle fibres? Slow Fiber I, Fast Fiber IIa, Fast Fiber IIb What type of muscle fibres are most in use by sprint runners? What type of muscle fibres are most in use by sprint runners? IIB fibers, fast and intense efforts What type of muscle fibers do soccer players use the most? What type of muscle fibers do soccer players use the most? Type IIa fibers, intermediate fibers, mixed efforts What type of muscle fibers do marathon runners mainly use? What type of muscle fibers do marathon runners mainly use? Fibres Type I, Slow Twitch FIBERS Essential nutrients 1. Proteins 2. Carbohydrates 3. Fats 4. Vitamins 5. Minerals 6. Water Energy density Carbohydrates: 4 Proteins: 4 kcal/g kcal/g Fats: 9 kcal/g Alcohol: 7kcal/g Proteins A protein is a more or less long chain of amino acids. As its name suggests, an amino acid is a molecule containing an amino group, i.e. nitrogen. There are 20 amino acids, all of which are necessary for the body to function properly, but only 9 are considered essential because they cannot be produced by the body. Complete proteins vs. incomplete proteins Protein examples Combining incomplete proteins -Nuts or seeds with wholegrain cereals (peanut butter on wholewheat toast) Whole grains with beans (beans and rice; hummus and pita bread; bean-based chili and crackers; refried beans and tortillas) Beans with nuts or seeds (salad with chickpeas and sunflower seeds) Protein needs Strength Endurance Sedentary: Active: 1,2 Lifestyles training: 1,6- training: 1,2- 0,86 g/kg g/kg 1,8 g/kg 1,6 g/kg How much protein in one meal? 15g to 25 g per meal Above 25 g, research does not show any benefits for muscle building/ repair To maximize protein absorption/ benefits include protein in your snacks Fats Fatty acids SATURATED FATTY ACIDS SFAs are the bad fats, the ones we should try to eliminate from our diet because they raise blood cholesterol levels, although recent studies seem to show the opposite. They are usually solid at room temperature, and are found in animal products such as meat, butter, cheese and whole milk. UNSATURATED FATTY ACIDS These are usually liquid at room temperature, and are found in plant products. These are oils. They come in 2 forms: - Monounsaturated (MUFA) - Polyunsaturated (PUFAs) - PUFAs are essential fats, as they are used in cell and hormone production. Oil smoke point The smoke point is the temperature at which oils or fats emit continuous fumes. It is at this temperature that oils begin to decompose and denature, giving the substance a bad taste. The smoke point value dictates the temperature and therefore the possible use of a fat (e.g. frying at very high temperatures will require a fat with a very high smoke point). Heating an oil or fat beyond its smoke point leads to the decomposition of the fatty acids it contains, and the appearance of undesirable compounds, some of them carcinogenic, such as polycyclic aromatic hydrocarbons (PAHs). Carbohydrates 2 types of carbohydrates: 1. Simple carbohydrates (e.g. fruit, sugar, candy, honey, maple syrup) 2. Complex carbohydrates (e.g. cereal products, vegetables and legumes) Glycemic index The glycemic index is a criterion for ranking carbohydrate-containing foods, based on their effect on blood glucose levels during the two hours following ingestion of 50g of carbohydrate from the food tested. It compares the glycemic power of each food, measured directly during digestion. A food's glycemic index is given in relation to a reference food, which is assigned an index of 100 (usually pure glucose or "white bread"). Fiber Soluble fiber: Soluble fiber is found mainly in oats, brown rice, legumes and ripe fruit, while insoluble fiber is found in nuts and seeds. Soluble fiber has good cholesterol-lowering properties, as it has the ability to bind cholesterol-containing compounds in the intestine and then flush them out through the digestive system. -Insoluble fiber: Insoluble fiber absorbs water from the digestive tract, improving elimination by ammolating fecal matter. This type of fiber can prevent certain types of cancer. Vitamins and minerals The main role of vitamins and minerals is to promote the metabolism of macro-nutrients, making energy available and maintaining the body's integrity. They provide no calories. When it comes to minerals, female athletes are at greater risk of deficiency. The minerals to watch out for are calcium, iron and zinc, as they are most affected by vegetarianism and severe diets. Iron Iron exists in two forms: heme and non-heme. Meat, fish, seafood and poultry contain both types of iron. Legumes, vegetables, eggs and seeds, on the other hand, contain only non-heme iron. It is estimated that the absorption rate of heme iron is 25% on average, compared with 5% for non-heme iron. The presence of certain compounds in plants is thought to account for this difference. However, vitamin C enables the body to better assimilate non-heme iron. Vitamin D and canadians Vitamin D can be produced by humans when the skin is exposed to sunlight (especially arms and legs for 10-15 minutes). Vitamin D is found in certain foods (salmon, tuna, egg yolk) and fortified foods (fortified milk, fortified soy beverage, etc.). Most Canadians would benefit from vitamin D supplementation during the winter months Canada’s 2019 Food Guide Recommendations from the new 2019 Canada's Food Guide Eat vegetables, fruit, whole grains and protein foods regularly. Among protein foods, those of plant origin should be eaten more often. Foods containing mainly unsaturated fats should replace foods containing mainly saturated fats. Water should be the beverage of choice. Foods and beverages that contribute to excessive consumption of sodium, free sugars or saturated fats are detrimental to healthy eating. Alcohol consumption is associated with health risks. Promote food labels.