Nutrtion (KINESIOLOGY)

macronutrients

the body’s main source of energy, make up the largest part of food we eat

micronutrients

found in small amounts of food, don’t provide energy themselves but help in the body’s metabolic processes

how many kilocalories in carbohydrates

4cal/gram

simple carbohydrates

short sugar chains - broken down and digested quickly resulting in quick energy release after consumtion. follwed after consuming is an insuline spike that contributes to an energy crash

complex carbohydrates

long surgar chains - take longer to digest/break down resulting in slow constant energy release

what percent of our calories should come from carbs?

55-60%

glycemic index

measure of how foods will affect blood sugar

affect of high glycemic index vs low index foods

high glycemic index foods rapidly increase blood glucose levels. low GI foods increase blood sugar levels at steady rate

what percent of our calories should come from protiens?

10-15%

what percent of our calories should come from fats?

25-30%

how many kilocalories in fats

9 cal/gram

how many kilocalories in protien

4cal/gram

protiens

essential building blocks of body tissue, good source of feul

amino acids

building blocks of protiens. 20 exist in the body

essential amino acids

the 9 amino acids that are supplied by the food we eat

non-essential amino acids

the 11 amino acids that our bodies produce

unsaturated fats

(poly/monounsaturated fats) the good fats

saturated fats

(trans and saturated fats) not good in large quantities - linked to heart/cardiovascular diease

hydrogenation

the process of turning oils into soids - how trans fats result

vitamins

help regulate metabolic reactions

water soluble vitamins

disolved in water, stored in large quanitites but must be consumed regularly via diet (vitamins B and C)

fat soluble vitamins

disolve in fat/oils. absorbed along dietary fat and stored in fat tissues/liver (vitamins A, D, E, K)

minerals

inorganic substances that help produce bones, proteins and blood

sodium (intake average and risks of high intake)

important mineral, intake is 1500-2300mg daily. consuming too much can lead to high BP (stroke, kidney/heart disease)

food calorie

the amount of energy needed to raise the temp of 1 gram of water by 1 degree (in food we use kilocalories - 1000cal)

daily caloric need

the amount of calories we need to maintain an energy balance (current body weight)

the energy equation

the food we intake should match the effort we put out (energy storage = energy intake - energy output)

positive energy balance

more calories consumed than burned ( weight gain)

negative energy balance

less calories consumed than burned (weight loss)

neutral energy balance

same about of calories eaten and burned

metabolic rate

the amount of energy that needs to be consumed to sustain bodily functions

basal metabolic rate

minimum energy needed for survival. measured in precise conditions

resting metabolic rate

estimate of metabolic rate under less rigorous conditions

recomended plate from the new food guide

½ plate fruits and veggies, ¼ plate whole grains, ¼ plate protien, water

BMI calculations

weight (kg) / height (m²)

underweight BMI

18.5 or lower

healthy BMI

18.5 - 24.9

overweight BMI

25-29.9

obese BMI

30+

what is energy deficiency

more calories used than consumed

female athlete triad

an energy deficiency can lead to impared bone health and/or menstrual deficiency (which can also lead to impared bone health)

male athlete triad

an energy deficiency can lead to impared bone health and/or reproductive supression (which can also lead to impared bone health)

what is reproductive supression

reduced testoserone or abnormal sperm

when and what to consume before excersise

eat small/moderate sized portions 3-4 hours before. eat foods high in complex carbs for an adequite supply of glucose to avoid fatigue.

when and what to consume after excersise

eat 30mins-1h after activity. eat protiens carbs and low fat to replesish energy and refeul body. rehydrate your body with water

what to consume during excersise

stay hydrated with water. during long duration activities in extreme condisitons consume liquids w electrolytes and sugar/carbs to avoice decrease in blood sugar and electrolyte balance)

hypoatremia

electrolyte imbalance (electrolyte drinks can be used to lower risk of hypoatremia - in long excersises or extreme conditions)

dehyration

excessive fluid loss

muscle cramps

cramping of muscle (symptoms include painful muscle tissues)

heat exuastion

high body temp, pale/cool/clammy skin, light-headedness, loss of conciousness

heat stroke

complete failure of the heat-regulatory system in body (symptoms include high body temp, headache, confusion/behavioural change, loss of conciousness)