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Ergogenic
Defined as a means to increase potential for work output
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Classes of ergogenic aids
–Mechanical aids
–Psychological aids
–Physiological aids
–Pharmacological aids
–Nutritional aids
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What is nutritional quackery?
Misinformation
–Promotion of worthless product
- Glitzy brochures;
- Infomercials
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types of carbs
simple: sugars/gulcose
- complex: (long chains of sugars/glucose)
- starch: digested
- fiber: not digested
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how many cal/gram for carbs
4 cal/gram
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what % of daily diet is carbs
45-65%
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Scientific name of fats/lipids and what are they
triglycerides: 3 fatty acids attached to a glycerol
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What % of daily diet is fat
20-35%
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how many cal/gram in fat
9 cal/gram
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What are carbs used for
source of fuel/energy
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what are fats used for
stored energy, fuel source, insulation, padding of organs
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Protein and the types
amino acids (building blocks of proteins total of 20)
essential: can only be obtained through eating
nonessential: the body can produce these amino acids
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what % of daily diet is protein
10-35%
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protein cal/gram
4 cal/gram
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What are the six nutrients?
- carbs
- fats
- proteins
- vitamins
- minerals
- water
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Macronutrients
–Carbohydrate
–Fat
–Protein
–Water
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•Six food exchanges
–Milk
–Meat and meat substitutes
–Starch
–Fruit
–Vegetable
–Fat
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What is the concept of nutrient density
- Foods that contain a significant amount of a specific nutrient compared to its
- caloric content have a high nutrient density
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Vegan
–No animal products at all
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•Lactovegetarian
–Eats dairy products
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•Ovolactovegetarian
–Eats eggs and dairy products
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•Pescovegetarian
–Eats fish
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What are some of the nutritional concerns with a vegetarian diet?
- –Inadequate Calories
- –B12 not found in natural plant foods
- –Diets may be low in iron, calcium and zinc
- –Grains low in lysine; legumes low in methionine (proteins)
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What are dietary supplements
- is a food product,
- added to the total diet, that contains at least one of the following
- ingredients.
–Vitamin
–Mineral
–Herb or botanical
–Amino acid
–Metabolite
–Constituent
–Extract
- Combination of any of
- these ingredients
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What should I eat during competition
- In most sports, only fluids and carbohydrates may be
- necessary
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What should I eat after competition
- •In general, a balanced diet will meet nutritional needs
- of most athletes.
- •Carbohydrate and fluids may be important, particularly
- for competition on the same or following day.
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What are the different types of Lipids
–Triglyceride
–Cholesterol
–Phospholipids
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What are Triglycerides
3 fatty acids attached to a glycerol
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types of fatty acids
- saturated fats = bad (trans fats even worse)
- polyunsaturated fats = ok
- monounsaturated fats = good
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saturated fat examples
- coconut oil
- butter
- meats and lard
- palm oil
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monounsaturated fat examples
- olive oil
- canola oil
- peanut oil
- soybean oil
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polyunsaturated fat examples
- safflower oil
- sunflower oil
- corn oil
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trans fat examples
- tub margarine
- stick margarine
- shortening
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What is Cholesterol
•Cholesterol is not a fat, but a sterol
- •Cholesterol is not an essential nutrient, essential
- meaning necessary in the diet
•Cholesterol can be manufactured in the liver
•All animal foods contain cholesterol
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What are Phospholipids
•Comparable to triglycerides with a phosphate group and choline
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What
foods contain phospholipids
- •Found in fat-rich foods like eggs, liver, wheat germ,
- peanuts
•Not an essential nutrient
•Your body can make all the phospholipids it needs
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recommended Saturated
fatty acids and trans
fatty acids intake
maximum of 7-10% of caloric intake
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recommended Cholesterol intake
–300 mg daily, or 100 mg/1,000 Calories eaten
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Possible problems with
excessive dietary fat
•Health
–May be linked to heart disease
–May be linked to obesity
•Sports
–May displace carbohydrates in the diet
–May lead to excess caloric intake and weight gain
- –May cause gastrointestinal distress as part of a pregame
- meal
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What are the different types of lipoproteins?
•Low-density lipoproteins (lethal)
–Mainly cholesterol; delivers cholesterol to cells
- –Small dense LDL of health concern
- •High-density lipoproteins (healthy)
–Mainly protein; delivers cholesterol from cells to liver
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Fat use during exercise
•Mild exercise @ 25% VO2max
- –About 80% of energy comes from fat and 20% from
- carbohydrate
•More intense exercise up to 65% VO2max
–Muscle triglycerides become increasingly important
•High-intensity exercise ≥ 85% VO2max
–Carbohydrate is more important and fat use drops to
- ≤ 25% as muscle glycogen becomes the main
- source
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•Chronic diseases associated with excess dietary fat
–Coronary heart disease
–Obesity
•Diabetes
•High blood pressure
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one of the most important nutrients
carbs
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What are the different types of dietary carbohydrate
•Simple carbohydrates
–Monosaccharides
•Glucose, Galactose, Fructose
–Disaccharides
•Maltose, Lactose, Sucrose
•Complex carbohydrates
- Starch
- Fiber
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•Recommended Dietary Allowance (RDA) of carbs
130 grams
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Acceptable Macronutrient Distribution Range (AMDR) of carbs
–45-65% of energy intake
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•Daily Value (DV) of carbs
–60% of daily energy needs
–300 grams on a 2,000 Calorie diet
–25 grams of fiber
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Where does glucose go once absorbed
•May be used for energy
•May be converted to liver or muscle glycogen
•May be converted to and stored as fat in adipose tissues
•May be excreted in the urine if in excess
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what is Glycogen, where is it stored, and when is it used
•Storage form of carbs
•Stored in the liver and muscles
•Used during:
–Sleep
–Between meals
–During exercise
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In what type of activities does the body rely heavily on carbohydrate as an energy
source?
- Carbohydrate
- contributes about 40% of energy needs at rest
•Carbohydrate is major source during
–Very high intensity anaerobic exercise
- –High intensity (>65% VO2max)
- aerobic exercise
–Prolonged aerobic exercise events
–Intermittent high-intensity exercise sports
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Hypoglycemia
blood sugar is low
•Hormones help with this:
–Insulin
–Glucagon
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Carbohydrate loading
•Method of increasing muscle glycogen levels
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