Nutrition A. What are the 6 Essential Nutrients? 1. Carbohydrates - 50-60% of total calories - quick...

Nutrition

A. What are the 6 Essential Nutrients?

1. Carbohydrates

- 50-60% of total calories

- quick energy= Simple carbs. Ex. Soda, cake, etc.

- long lasting e- = complex carbs. Ex. Fiber, veggies

- turned into glucose to give e- & heat.

- rest is stored as Glycogen for stored energy

- 4 calories per gram of carbs

Foods with Carbohydrates

2. Fats

– 20-30% of total calories – 9 calories per gram

- Saturated Fat = dairy, meats.

- Unsaturated = plants, fish

- Trans-fatty acids = when veg. Oils are turned into solids through processing.

Ex. Margarines, cookies, donuts.

Why do we need Fat?1. Stored energy

2. Warmth

3. Protection

4. Store and transport vitamins and minerals

Foods containing Fats

3. Proteins - 10-15% of total calories – 4 calories per

gram

- needed for growth, build and repair body tissues.

- make up 50% of total body weight

- proteins are made up of amino acids

- complete protein = fish, milk, eggs (have all 20)

body can make 11 = the rest are essential amino acids

Men = 1 to 1 add strength =add muscle

- women = must add 44% in strength before any increase in size (lack of testosterone)

Foods containing Proteins

4. Vitamins- provide no e- directly, but unleash stored e-

fat-soluble vitamins – dissolve in fat and stored in the body: A,D,E,K

Water soluble – dissolve in water and cannot be stored in large amounts. E. Vitamin c, b

vitamins

Foods containing vitamins

5. Minerals – help w/ enzyme production and metabolism

- transport o2, healing wounds, etc.

ex. Ca. Pb, I, Zc

Foods containing Minerals

6. Water –make up 70% of muscle tissue

-lack of water decreases your metabolism by 3%

-#1 trigger for daytime fatigue

- can ease joint pain, 80% effective in back pain

- half your body weight in ounces per day.

**Impossible to burn fat w/out o2 = b/c use large muscles**

III. Cholesterol

1. HDL –High Density Lipoprotein GOOD Cholesterol

- Helps clean LDL out of your arteries

- try to keep around 40mg/dl2.LDL (bad) Low Density –

-cholesterol causes a buildup of a waxy substance in your artery walls.

-The higher your LDL (bad) cholesterol number, the greater your chances for heart disease. Keep below 130mg/dl

Calorie – units of heat, Energy

1. Male = weight x 11 = Answer #1

Female = Weight x 10 = Answer #1

2. Answer #1 x Activity level (.6) = Answer #2

medium (.4)

Low (.2)

3. (Answer #1 + Answer #2) x .1 = Answer #3

4. Add steps 1 + 2 + 3 = Total Calories

Example:

1. Male = 200 x 11 = 2,200

2. 2200 x .5 = 1,100

3. (2,200 + 1,100) x.1 = 330

4. 2,200 + 1,100 + 330 = 3,630 total Calories

1. Female = 100 x 10 = 1000

2. 1,000 x .5 = 500

3. (1,000 + 500) x .1= 150

4. 1,000 + 500 + 150= 1650 total calories

Pre game meals Fill up on carbs 1-2 days before 

*Carbs easily absorbed and digested*Released as fuel 3 times faster than fat

 Apple 15 g Whole wheat bread 15 gGrapes 15 g yogurt 12 gPeas 15 g Rice 12 g Raisons 15 g Banana12 gBagel 30 g

Large meal 4-6 hours before

Light meal 2-3 hours before

Carb Snack 30 minutes before