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Unit 1.2Human Performance and
Biomechanics
Lesson 10.1
Nutrition and Performance
Important Terminology
• Exercise: Any activity that improves the body’s basic functions
• Fitness: Cardiovascular capacity and muscular strength– External Factors: diet, sleep, rest, stress response,
psychology – Fitness for Life: Aging process can be slowed down
with exercise throughout one’s life
• Training: Combination of exercise that serves to make the human body more efficient
Important Terminology
• Biomechanics: applies principals of physics and applies them to the workings of the body
• Kinesiology: (kinen; to move) (logos; study)
• Kinematics: Study of space vs. time aspects of movement, with an emphasis on measurement and calculation
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Nutrition
“As for butter versus margarine, I trust cows more than chemists.” - Joan Gussow, assistant professor of Nutrition and Education, Columbia University
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Learning Goals:
• Identify the essential nutrients and explain how they contribute to overall nutrition
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Nutritional Requirements: Types and Sources of
Nutrients
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What is Nutrition?• The science of food and how the
body uses it in health and disease
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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
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Essential Nutrients• Necessary for energy
• Needed for the building and maintenance of tissues
• Relied upon for the regulation of body functions
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Energy-Providing Nutrients
• Three nutrients provide the body with energy:
1. Proteins
2. Fats
3. Carbohydrates
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Energy Measurements• Energy is expressed in ‘kilocalories’, or
simply/interchangeably “calories” – Technically, 1 kilocalorie = 1000 calories
• Definition: 1 kilocalorie = heat required to raise the temperature of 1kg of water 1°C
• An average person requires approximately 2000 calories per day
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FATS 9 Cal/g
ALCOHOL 7 Cal/g
CARBOHYDRATES 4 Cal/g
PROTEINS 4 Cal/g
Calorie Densities of Various Energy Sources
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Proteins• 10-15% of total caloric intake• Building blocks of the body• Broken down into amino acids
• Human proteins are composed of at least 20 different amino acids
• There are 9 “essential” amino acids - must get from food; body cannot produce
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Protein• Complete amino acids
– Supply all nine essential amino acids– Eg: animal products such as meat, cheese, fish, eggs and milk
• Incomplete amino acids – Protein sources that do not contain all 9 essential amino acids– Eg: plant sources such as grains, beans, peas and nuts – Still a good source of protein – must combine them to get all nine
(ie. rice & beans)
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Fats• 30% of total caloric intake (10% saturated)• 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
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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
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Saturated Fat(more difficult to break down)
Monounsaturated Fat
Polyunsaturated Fat
(easiest to break down)
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Saturated Fats• Saturated fats are solid at room temperature
• Saturated fat is found predominantly in animal products
• Saturated fat has also been linked to high cholesterol and cardiovascular disease
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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• Omega 3 fatty acid
– http://www.youtube.com/watch?v=CviINhNq-Dk
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Hydrogenated Oils • “Trans Fat”
• Hydrogenated fats and oils are manufactured from unsaturated fats to give them properties of saturated fats (ie. Solid at room temp)
• They are used to extend shelf-life and to add texture• They are considered very unhealthy; limit or eliminate trans
fat from your diet • “Partially Hydrogenated Oil” = Trans Fat
• http://www.youtube.com/watch?v=pp0nc4kY-tc • http://www.youtube.com/watch?v
=5aukVvYC-WA&feature=related
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Cholesterol• Elevated intake of saturated & trans fats increases
blood cholesterol levels• High cholesterol contributes to atherosclerosis and
heart disease• Lipoproteins facilitate the transport of cholesterol in
the blood – High-Density Lipoprotein (HDL)
• “good” cholesterol – transport cholesterol for elimination• lower risk of atherosclerosis and heart disease
– Low-Density Lipoprotein (LDL)• “bad” cholesterol – transport cholesterol to body cells• Increases risk of atherosclerosis and heart disease
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Carbohydrates• 60% of daily Calories
– 80% from Complex Carbohydrates– 20% from Simple Carbohydrates
• Primary source of energy
• Glucose is stored in the liver and muscles in the form of glycogen
• Carbohydrates consumed in excess of storage capacity as glycogen are stored as fat
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Simple Carbohydrates• Monosaccharides (eg: glucose, fructose)
and Disaccharides (eg. Lactose)
• Easy to break down – provide a shorter amount of energy than complex carbs
• Eg: sugar
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Complex Carbohydrates• Starches
– Complex carbohydrates composed of chains of many sugars (polysaccharides)
• Take longer to break down and provide a steady source of energy
• Eg: whole grains, fruits/veggies, pasta
• Often contain vitamins, minerals, proteins and dietary fibre
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Dietary Fibre Fibre includes plant substances that
cannot be digested by the body Adds bulk to feces to facilitate elimination Rich sources include:
1.Fruit2.Legumes3.Oats4.Barley
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Vitamins• Necessary for
1. Growth2. Reproduction3. Health Maintenance
Water-soluble Vitamins Fat-soluble Vitamins
• Not stored
• Excess eliminated in the urine
• Include vitamin C and B-complex 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
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Antioxidants• 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)• Found in darker coloured fruits (blueberries, acai
berries) • http://www.youtube.com/watch?v=fTBz9ipkWhE
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Minerals
• Necessary for1. Structural elements2. Regulation of body functions 3. Aid in the growth and maintenance of body
tissues4. Catalytic action in energy release
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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
Minerals
Mineral Key function in the body Possible Sources
Calcium Forming bone, conducting nerve signals, contracting muscle, clotting blood
Dairy products
Iron Producing hemoglobin Red meat
Magnesium Supporting enzyme functions, producing protein
Dark, leafy greens
Potassium Conducting nerve signals, contracting muscle
Grains
Sodium Conducting nerve signals, balancing body fluids
Salt
Vitamins
Vitamin Key function in the body Possible Sources
A (carotene) Good vision, healthy skin and bones Fruits
B1 (thiamine) Metabolizing carbohydrates, growth and muscle tone
Beans
C (ascorbic acid)
Boosting immune system, healthy bones, teeth, gums, and blood vessels
Fruit
D Absorbing calcium, forming bone Fish
E Strengthening red blood cell membranes Fruit
33
Water• Large component of
our bodies and food• Important for:1. Nutrient transport2. Waste transport3. Digestion &
absorption4. Regulation of body
temperature5. Lubrication6. Chemical reactions
34
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