nutrition

the seven components of nutrition

1. carbs

2. proteins

3. vitamins

4. minerals

   • all organic

   • electrolytes

   • potassium, sodium, calcium, etc

5. water

6. fiber

   • digestion

   • two types = soluble & insoluble

7. fats

energy is measured in calories

• the energy needed to raise temp of 1 gram of water from 14.5°C to 15.5°C

the number of kcals in food is the food’s energy value

• carbs = 4 calories per gram

  • broken down very quickly & immediately accessibly through glycolysis

• protein = 4 calories per gram

  • rhabdomyolysis bc proteins & amino acids enter blood & poison body

• fat = 9 calories per gram

  • broken down slowly

• alcohol = 7 calories per gram

  • alcohol is not an easily accessible source of energy bc our body doesn’t break it down as efficiently

aerobic energy system = doesn’t require oxygen

anaerobic energy system = requires free oxygen

interval training works to improve both aerobic & anaerobic

lactic acid production bc lactic acid fermentation from glycolysis

you want to use oxygen systems first

carbohydrates

• more simple a molecule is = less energy the body needs to break down

• more complex = takes longer for the body to break down to use as energy

• primary source of fuel (glucose) for energy

• simple carbs = sugars

• complex carbs = starches

• nutritionists recommend 45-50% of daily calories come from carbs w/ the bulk being complex (for the average person vs athletes need more carbs)

• carb loading with complex carbs gives the body a rlly long time to digest & store complex carbs as glycogen = fills muscles w/ readily available energy

proteins

• main structural elements & found in every cell & tissue to build muscle

• of the 6 nutrient groups, only proteins can make new cells & rebuild tissue

• large complex molecs made up of a string of building blocks = amino acids

• the best time to utilize amino acids as a supplement is during fasted training

fats

• dietary fat

  • carrier of fat-soluble vitamins

  • provides certain essential fatty acids

  • important source of energy for body

  • used interchangeably w/ protein & carbs

  • 9 calories per fat when broken down

• fatty acids

  • saturated

  • monounsaturated

  • polyunsaturated

  • trans fatty acids

• long endurance activities utilize fats better than short sprints

• dietary intake required for athletes varies by sport/exercise

intermittent fasting = fast overnight & work out in the morning w/ no recent food energy so body turns to the energy from fat so therefore burns fat (cardio works best)

anabolic = builds complex molecules w/ anabolic window (30 mins)

• protein anabolic window is a myth although anabolic window is still true

• carbs best for recovery bc refill (good mixture of simple & complex)

• insulin spiked after workouts so also need lipids

• 30-45 min power nap

catabolic = breaks down complex molecules

healthy fats are rlly important right before bed (sleep like a baby)

sleep is the thing that causes the most muscle building/growth

vitamins

• essential to helping the body use the energy taken in by foods

• complex organic substances the body needs in small amounts

• fat-soluble (meats, dairy products, eggs, leafy greens, etc)

  • vitamins a, d, e, k1, k2, k3 (adek) (need to remember)

• water-soluble (whole grain cereals, leafy greens, fruits, etc)

  • folic acid, nicotinic acid & nicotinamide, vitamins b1, b2, b6, b12, c

• the helmet & gloves & vest & etc that help with production

antioxidants free radicals can help to fight off cancer/infection/diseases

electrolyte deficiency = more likely to cramp up

water

iron

hemoglobin

red blood cells

from fortified cereals, red meat, etc

nutritional quackery

• many seek out “magic” supplements to give them an edge

• successful bc plays on emotions & misinformation

• many supplements are developed & sold w/o supporting scientific research

• you can’t compare two ppl of the same age who both workout & taking a supplement bc if one person j started working out vs somebody who’s been working out for yrs then there will be newbie gains so an external factor

• you have to be very analytical when assessing supplements

making the weight

• proper weight management enhances good health & athletic performance

• 1 pound of fat equals 3,500 calories

• being overweight or underweight is the result of eating more or fewer calories, respectively, then the person needs

• food choices, alone with exercise, determines body weight

• ± 500 calories

• resistance weight training burns more overall vs running

• increase lean body mass (muscle as opposed to fat)

• lean body mass can not be increased by vitamins, foods, or supplements

disordered eating

• extreme expressions of food & weight issues experienced by many individs

• anorexia nervosa & manorexia

  • hardly eating anything throughout the day

  • body missing what it needs to survive & thrive

  • lots & lots of health issues associated

• bulimia nervosa

  • harder to recognize at the start

  • still consuming normal or more amounts of food

  • purging calories consumed by self-induced vomiting or taking significant amounts of diuretics

  • can lead to heart failure

• binge eating

• participants in sports that emphasize appearance & a lean body are at higher risk for developing these disordered eating behaviors

• many female athletes who engage in harmful methods of weight control suffer from amenorrhea & bone loss