Sports Medicine 1 Unit 6~ Nutrition and Supplements

Nutrition

The process by which a living organism uses food for energy, growth, and replacement of tissues

Macronutrients

Protein, Fats, and Carbohydrates and they all provide energy

Kcals

The energy value in food (1kcal=1,000 food calories)

3 Major Nutrients

Carbohydrates (4 cals/g)

Protein (4 cals/g)

Fats (9 cals/g)

4 Components of Food

Vitamins

Minerals

Water

Fiber

Carbohydrates

Primary Source of energy

Made of sugars and starches

Simple Carbohydrates

Have no nutritional value

Candy, cake, cereal

Complex Carbohydrates

Have a high nutritional value

Grains, Vegetables, Starches

Carbs are…

Broken down

Stored immediately

Stored Carbs

Stored as Glycogen

How many daily calories need to come from carbs

55-60%

Protein

Form the body’s main structural elements

3rd Source of Fuel

Made of Amino Acids

Protein Recommend Intake

0.8 per 2.2kg of body weight

Fats

Second source of energy

Good for insulation

10-20% of daily calories

Minerals

Inorganic substance

Essential parts of enzymes

Calcium, sodium, potassium

Vitamins

Organic substance

Water soluble~ A,D,E,K

Fat Soluble~ B-Complex, C-Complex, Folic Acid, Niacin

Fiber

Non digestive portion of plant material

Helps with digestive tract

Soluble and Insoluble

25g/day

Best Way to Lose Weight

Restricting Calories

Exercise

Anorexia Nervosa

Restricting Food Intake

Excessive exercising after eating

15-21% of people will die from this

Bulimia Nervosa

Vomiting after eating

Extreme use of laxatives

Excessive exercising after eating

Binge Eating

Using food to cope with problems

Female Athlete Triad

Disordered Eating

Amenorrhea

Osteoporsis

Diet

Anything a person consumes (liquid and food)

Fad Diet

A short-term, quick fix approach to weight-loss that puts the dieter at risk

Anabolic Steroids

Stimulates protein and testosterone synthesis in the muscles, increasing muscle size ans strength w/ resistance training

Androstenedione

A steroid produced by both men and women that can change or enhance the growth and development of masculine and feminine traits

Creatine

An amino acid found naturally in skeletal muscle that is stored for quick energy and is used as a supplement to increase skeletal muscle

Growth Hormone

an ergogenic aid produced by pituitary glands that works to increase

Ephedra (Ma Huang)

A substance derived from a shrub-like plant used as a stimulamt to boost energy and weight loss

Medicinal Herbs

Plant matter used in the form of powders, teas, extracts, and botanicals believed to have therapeutic benefits

Caffeine

An alkaloid present in coffee, soft drinks, and chocolate that acts as a stimulant and is believed to enhance endurance and improve reaction times.

Ergogenic Aides

Any agent that enhances energy utilization, including energy production and efficiency

Dietary Supplements

A product intended to enhance the diet that bears or contains one or more of the following dietary ingredients

Vitamins

Minerals

Amino Acids

Herbs

Botanical

Saturated Fats

Found in animal sources

10% of calories

Monounsaturated

Canola

Peanut

Olive Oils

Safest to eat

Polyunsaturated

Found in seafood and vegetable oils

Trans Fats

Formed when vegetable oils are processed into margarine and shortening

BMI

Body Mass Index

Total Body Fat

Obesity

BMI of 30 or higher