Nutrition for Fitness & Wellness - Chapter 1

Optimizing Health and Well-Being Throughout the Lifespan

Nutrition

study of how food supplies nutrients to the body and affects health and life

Processes of Nutrition

consumption or ingestion, absorption, metabolism, transport, storage, and elimination

Nutrients

substances that elicit biochemical or physiological function in the body, components of foods consumed for survival and growth

Two Categories of Nutrients

macronutrients, micronutrients

Macronutrients

provide essential properties an organism’s metabolic system requires for function

Types of Macronutrients

protein, carbohydrate, fat, fiber, water

Energy-Yielding Macronutrients

carbohydrate, protein, fat

Carbohydrate

primary source of energy, should be consumed regularly, can be stored in the body as energy reserve

Good Sources of Carbohydrates

rice, wheat products, grains, beans, legumes, fruits, vegetables, milk

Protein

another energy source, but supports cell and tissue growth, maintenance, and repair

Good Sources of Protein

seafood, white meat, milk products, soy products, egg whites, beans, some plant foods

Fat

can be stored in limitless quantities in the body as energy reserve

Good Sources of Fat

fish, lean animal products, nuts, seeds, oils with unsaturated fat (olive, canola), avocados, food spreads

Fiber

macronutrient, but NOT an energy source, important role in metabolism (particularly in digestion)

Good Sources of FIber

whole-grain foods, many fruit and vegetables, and beans

Water

macronutrient, but contains NO energy and is not an energy source

How does water help with bodily functions?

regulation of nerve impulses, muscle contraction, nutrient transport, waste removal, and regulation of body temperature

Micronutrient

vitamins and minerals, provide nearly no energy but are necessary for metabolism

Vitamins

micronutrients are needed in the body but in lesser amounts, does not supply energy

What bodily functions do vitamins help with?

body growth, development, and maintenance and operation of many essential functions

Minerals

the body needs larger amounts of these, like calcium to grow and stay healthy

Trace Minerals

You only need small amounts of them each day (chromium, copper, iodine, iron, selenium, zinc)

Health Benefits of Exercise

at least 2 hours and 30 minutes a week of moderate-intensity aerobic activity, 1 hour and 15 minutes a week of vigorous-intensity aerobic activity, an equivalent combination of the these two

Key Components of Fitness

cardiorespiratory endurance, muscular endurance, muscular strength, flexibility, body composition

Principles of Exercise Training

specificity, overload, periodization, detraining, overtraining

What is Sports Nutrition?

a relatively young subdiscipline that merges nutrition and sports science research, resulting in nutrition guidelines for optimal training

Principles of Sports Nutrition

individualization, periodization