Nutrition

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Nutrition
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Nutrition

• Macronutrients
• Fat, Protein, Carbohydrates (CHO)
• Water
• Micronutrients
• Vitamins
• Minerals

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Protein

• 4 calories / gram.
• Amino acids (AA) 20 total.
• Essential 9. These are essential because our
  bodies cant produce them.
• Nonessential 11. We can produce these.
• Complete Proteins contain all 20 AA.
• Incomplete Proteins not all 20 AA.

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Protein

• Recommendations
• .8-1.2 grams of protein / kg of body weight for
  general population, general health.
• 1.2-1.4 g of protein / kg bw for endurance
  athletes.
• 1.4-1.8 g of protein / kg bw for strength
  athletes.
• NOTE These values are in g/kg NOT g/pound!

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Protein

• Your body can only digest so much protein at one
  sitting. Try to spread out your protein intake
  throughout the day.
• Ingesting more protein than recommended can cause
  liver and kidney problems and increase body odor.
• Protein is not a major source of energy needs,
  5-10 max. So, extra protein you ingest is
  expelled from the body and not stored for later
  use.

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Carbohydrates

• 4 cals / gram.
• Simple CHO sugars, both natural and added.
• Complex CHO starches and fiber.
• Fiber non-digestible form of CHO.
• Whole grains are those that include all parts of
  the grain.

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Carbohydrates

• Recommendations
• The majority of your caloric intake, especially
  if you are active, should come from CHO.
• 40-60 of all calories should be CHO.
• 25-35 g of Fiber / day.

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Carbohydrates

• Low carb diets have become huge. The initial
  thought is great lower refined sugars to lower
  caloric intake. That means consuming less
  cupcakes, cookies, candy, etc. That is good for
  almost everyone. BUT when you start limiting CHO
  and remove whole grains such as cereals,
  vegetables, fruits, beans, etc. you are limiting
  intake of a macronutrient which is bad for almost
  everyone.

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Carbohydrates

• Your brain runs on CHO. You need an average of
  75 g of CHO / day to maintain normal brain
  function.
• Excess CHO consumption is first stored for energy
  use later. Extreme excess CHO consumption will
  be converted and stored as fat.

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Nutrition

• Fat
• 9 cals / gram.
• Saturated vs. Unsaturated
• Depends on chemical structure of the fat.
• Fats usually contain some of both, but are
  predominately one or the other.
• Saturated are usually solid at room temperature.
• Unsaturated are usually liquid at room
  temperature.
• Monounsaturated and Polyunsaturated are two more
  divisions.

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Fat

• Blood Lipids
• Low Density Lipoprotein (LDL) these are the
  unhealthy lipids.
• High Density Lipoprotein (HDL) these are the
  healthy lipids and have a protective health
  benefit.
• Fat soluble vitamins
• A, D, E, K
• These vitamins can be stored in fat for release
  after their ingestion.

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Fat

• Benefits
• Aid in absorption of vitamins in the intestine.
• Protect organs from injury. Organs are
  encapsulated in fat so they have a cushion of
  sorts. When you jump up, your heart follows but
  doesnt bounce around when you land.
• Regulate body temperature.
• Play a role in growth and development.

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Fat

• Fat gets a bad rap in America b/c folks associate
  dietary fat with being fat. That is not always
  the case. An extreme excess of calories usually
  combined with a lack of physical activity is what
  leads to being fat. You need to consume fat for
  proper bodily functions and especially to store
  vitamins and protect your organs.

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Vitamins

• Help put proteins, fats, CHO into use.
• Fat soluble
• Vitamins that can be stored for later release.
• Water soluble
• Vitamins that go immediately into the blood and
  are either utilized or expelled. That means they
  must be replenished daily.

DQ 8 What happens when you have OJ for breakfast
and consume 100 of your daily Vitamin C? Are
you done with Vitamin C for the day now?
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Antioxidants

• Antioxidants substances that prevent harmful
  effects caused by oxidation within the body.
• Free-radicals are the main target of
  antioxidants.
• Sources of free-radicals pollution, smoking,
  radiation, stress, and exercise.
• Antioxidant rich fruits and vegetables are linked
  with lower rates of some cancers. But a broad
  link to cancer rates has not been established.

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Minerals

• 4 of our total body weight.
• Assist in muscle function.
• Build and repair bones.
• Assist the nervous system transmit messages.
• Classified as major or trace depending upon how
  much of the mineral we need to consume.

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Minerals Important Considerations

• Calcium
• Major building block for bones. Ingesting enough
  calcium helps to prevent osteoporosis. More
  important for women than men.
• Everyone will lose bone mass regardless of
  calcium consumption. However, the higher you can
  get your initial bone density, the more time you
  have as a cushion before you get into trouble
  with osteoporosis.

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Minerals Important Considerations

• Bone Mass
• Bone mineral density stats.
• DEXA scan.
• Will you develop osteoporosis?
• Calcium intake plays a large role.
• Increase in weight bearing activities such as
  resistance training trains your body to build
  thicker, stronger bones.
• 25-35 years old 40

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Minerals Important Considerations

• Iron
• Goes into production of hemoglobin which carries
  oxygen from the lungs to working muscles.
• Only about 10 20 of consumed iron is absorbed
  into the body. So folks must consume 10 times
  the amount they need in order to achieve 100 of
  the iron they need absorbed.
• Females lose iron during menstruation so it must
  be consumed at a higher level compared to men.

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Minerals Important Considerations

• Folate or Folic Acid
• Important for women who could get pregnant.
• Helps prevent certain birth defects.
• Sodium
• Sodium is salt.
• Primary importance is in fluid balance.
• As much as 30 of the population is sensitive to
  sodium intake and excess sodium results in
  elevated blood pressure.

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Supplements

• The only way you know is to monitor your dietary
  intake and gather enough information on what you
  currently eat.
• Information is the key. Ingesting 200 of a
  water soluble vitamin does no good as the body
  cant store it.
• The supplement industry in the U.S. alone
  produces more than 1 billion in revenue
  annually.
• The joke is that Americans have the most
  expensive urine in the world b/c we take so many
  supplements that we dont need, so we just
  excrete them.

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Supplements

• Remember that a supplement manufacturer is in
  business to make money NOT to ensure you get
  whatever benefit you are looking for.
• Before you spend money on any type of supplement
  be diligent and find out information specific to
  your dietary needs and the supplement you are
  thinking of taking.

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Supplements FAQ

• Protein is an often asked question.
• Refer to previous slides to determine if you
  actually need to supplement your diet.
• Many college aged individuals do not get adequate
  protein, in part due to the monetary cost
  associated with foods high in protein.
• However, most folks (usually men) taking a
  protein supplement take too MUCH either A) at one
  sitting and/or B) overall.

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Supplements FAQ

• Multi-Vitamin
• This is another biggie for college aged folks.
  We tend to not eat enough fruits and vegetables.
• If you know you dont consume enough f v, then
  a multi-vitamin isnt a bad idea.
• CAUTION Pay attention to what percentage of each
  vitamin / mineral is suggested. Again, 200 of a
  water soluble vitamin is going to be wasted. And
  200 of a fat soluble vitamin will cause vitamin
  toxicity over time.

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Supplements FAQ

• Creatine
• This is the most often asked question I get.
• Creatine does work! BUT it only works if you
  train for it to work.
• Your initial energy expenditure system derives
  energy from ATP and CP (creatine phosphate).
  That system is the predominate system for only
  about 10 seconds. Dumping extra creatine into
  your body will help extend that 10 seconds to 12,
  13, possibly as high as 15 seconds.

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Supplements FAQ

• Creatine cont
• Think about those seconds in training in a weight
  room. A normal repetition takes 3-4 seconds.
  That means you get about 3-4 reps using
  predominately CP. The increase in CP through
  supplements seeks to allow you to perform 1 more
  rep. 1 more rep means very little for one
  workout. But 1 more rep on each set, for each
  workout, for each training program will make a
  significant difference when you look back at your
  training.

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Supplements FAQ

• Creatine cont
• If you want to use a creatine supplement, fine.
  But make sure you are training correctly.
  Otherwise you are back to contributing to our
  expensive American urine and wasting your money.
• Unless you are competing in something, moving
  your maximum bench press up an additional 5-10
  pounds over a full year is not worth the monetary
  expense associated with taking creatine.

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Diets

• Atkins
• South Beach
• Liquids
• High Fat
• Extreme Caloric Restriction
• Grapefruit Diet
• Vegetarian lacto, ovo, pesco, vegan
• Popcorn Diet
• Cabbage Soup Diet

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Diets

• In general diets are based on a good thought but
  then take that thought too far. Ex. limiting
  sugar intake (good) to limiting all CHO intake
  (bad).
• Remember diets are there to make money via books,
  website, speeches, etc. The authors do not get
  money based on if their diet works. They get
  money if you buy their book or their products.
  In fact, they get the most money if their diet
  DOES NOT work because you will continue to
  purchase their items.

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Diets

• The goal of a diet should be to increase positive
  healthy eating habits. Not to eliminate
  anything!
• Is a Snickers bar healthy for you? How about a
  Big Mac?
• YES! If you havent had your daily requirement
  for fat or simple CHO, a Snickers bar can be a
  perfect snack.
• NO! 4 Big Macs for lunch everyday will put you
  well over your fat and caloric intake.
• The key is to pay attention to your diet and make
  sure you are getting enough and not too much of
  the macro and micronutrients.

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Helpful Suggestions

• Serving size
• Know what a portion of something is and eat a
  portion. This is common sense for Doritos and
  such but also applies to oranges and steaks. The
  biggest orange may yield 200 of vitamin C.
• Increase water intake
• This is a trick to make sure you stay hydrated
  and you dont eat because you are thirsty. A
  glass of water will make you feel more full and
  then you should eat less at that meal.

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Helpful Suggestions

• Increase frequency
• Eat more often. Eating smaller meals more
  frequently will keep your metabolism elevated and
  keep your body from thinking starvation is on the
  way.
• Increase colors
• Eat more fruits and vegetables by making sure you
  have a variety of colors on your plate. And no a
  rare steak followed by a well-done steak does not
  count!
• Nutritional value for each item
• Try to limit the foods you eat that have little
  or no nutritional value. Sometimes called empty
  calories. Simple sugars are the best example of
  these. A can of Pepsi only provides simple CHO
  and most of us already have plenty.

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Helpful Suggestions

• DO NOT ELIMINATE ANYTHING
• Again, all foods can be healthy. It just depends
  on your specific needs.
• Solve cravings as soon as possible
• When you have a craving, that is your body
  telling you that you need some nutrient you are
  lacking. Give the body what it wants, but dont
  give it the whole bag. There is no rule that
  says once you open a Snickers bar you must eat
  the entire thing. You can eat half to solve the
  craving, and save the rest for later.

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Barriers to Eating Well

• Financial
• It takes more to eat healthy than to live off
  Doritos and Big Macs.
• Time
• Cooking takes more time than going through the
  drive-thru. Add in the time it takes to shop and
  monitor your diet and it becomes a substantial
  activity. But once you get used to buying
  healthy foods and preparing them, the process
  will become much quicker. Think about how many
  isles in the grocery store you will skip entirely
  or grab only 1 item from.

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Barriers to Eating Well

• Knowledge
• Taking this class should provide you with a nice
  base. But we cant cover everything.
  Fortunately, nutritional information is readily
  available. You just have to make sure it is a
  quality source and the authors job is to help
  you and not line his / her pockets with your
  money.
• Laziness
• Oranges and Broccoli do not simply appear in your
  refrigerator. Grilled chicken does not simply
  appear in your salad. You must actively do it!