Module 2: Nutrition for Recreation & S P O RT

Sport PERFORMANCE 10
Module Canada’s Food Guide
•

• Calories
Outline • Metabolism
• Metabolic Rate
• Digestion/Absorption
• Energy Requirements
• Energy Systems
• Macronutrients
• Micronutrients
• Hydration
• Muscle Cramping
• Female Athlete Triad
Canada’s
Food Guide
Using Canada’s • Canada’s Food Guide translates the science of nutrition and health
into a healthy eating pattern, by specifying amounts and types of
Food Guide: food to eat
Achieving Optimal • Daily reference intake assessed using Acceptable Macronutrient
Nutrition Distribution Ranges (AMDRs) (Ask)
• As already mentioned, the amount and type of food recommended
in Canada’s Food Guide was derived to meet nutrient needs, but it
does necessarily meet calorie needs
• Energy requirements within an age and gender group vary. There is
a great deal of variability and uncertainty associated with estimating
energy requirements. Food choices among individuals vary as well
• People who are at a healthy weight but need more food should be
encouraged to choose extra servings from the four food groups. This
will help maintain an appropriate macronutrient profile of the diet
Calories
• Calories are a unit measurement of energy
• Calories are required to provide energy to all cells in our body to all cells in our body to function and
are found in all good sources
• Age, height, weight, gender, body composition, and activity levels all affect daily caloric requirements
• Different macronutrients have standard amounts of calories (energy)
– Carbohydrates: 1 gram=4 calories
– Protein: 1 gram=4 calories
– Fats: 1 gram=9 calories
 Recommended Female (Calories per day)
Age Sedentary Low Active Active

Calories
Level Level Level

2-3 y 1100 1250 1400

Cont. 4-5 y
6-7 y
8-9 y
1200
1300
1400
1350
1500
1600
1500
1700
1850
10-11 y 1500 1800 2050
12-13 y 1700 2000 2250
14-16 y 1750 2100 2350
17-18 y 1750 2100 2400
19-30 y 1900 2100 2350
31-50 y 1800 2000 2250
51-70 y 1650 1850 2100
71 y + 1550 1750 2000

Sedentary: Your typical daily routine requires little physical movement (e.g., sitting for long periods, using a computer, relying primarily on motorized
transportation) and you accumulate little physical activity in your leisure time.

Low Active: Your typical daily routine involves some physical activity (e.g., walking to bus, mowing the lawn, shoveling snow) and you accumulate
some additional physical activity in your leisure time.

Active: Your typical daily tasks involve some physical activity and you accumulate at least 2 ½ hours of moderate- to vigorous-intensity aerobic
physical activity each week. Moderate- to vigorous- physical activity will make you breathe harder and your heart beat faster.
 What is Metabolism?
• Metabolism is how our bodies use chemical
reactions to convert food into energy
– Anabolism=Building Up/Storing
• Converts molecules into larger usable energy
sources and help new cells and tissues grow
– Catabolism=Breaking down
• This process of breaking down produce's
energy used for all cell activity
• Large molecules are broken down to release
energy, and waste products are released
Metabolic • The rate that our bodies burn calories
Rate • BMR-Basal Metabolic Rate
– Number of calories required to maintain itself
throughout the day
– Through everyday activity
– The more active, the higher the BMR
• RMR- Resting Metabolic Rate
– An estimate of how many calories you will burn
in a day at rest (naturally)
Using
Metabolic Rate
to Calculate
Recommended
Calories
Digestion and
Absorption
• Digestion and absorption make nutrients
available for use by every cell in the body
• Digestion
– Ingested food is converted into usable
sources that can be absorbed in the
intestines and used by the body
• Absorption
– Nutrients are transferred from the
digestive system
Energy Requirements
• Glucose and Fats are used as energy
sources during exercise
– High intensity activities are primarily
fueled by glucose
– Low intensity activities are primarily
fueled by fats
• Glucose is stored as glycogen in the
liver and muscles
• Fatty acids are released from fat
stores in the body
• ATP uses glucose from muscle
glycogen, while liver glycogen and
fatty acid from fat stores
Energy • Anaerobic Energy Formation – “Without
Systems oxygen”
– Glycogen stores are converted back to glucose
and form ATP to use as energy without oxygen
– Anaerobic energy formation is used for intense
shorter duration exercises
– Limited energy stores
– Examples:
Energy • Aerobic Energy Formation– “Requiring oxygen”
Systems – Fatty acids are converted into ATP, using oxygen
for this process
– Aerobic energy formation is used for longer
duration, low-moderate intensity activities
– Energy formation from fatty acids are 4x slower
than glucose
– Energy stores are not limited by availability
– Examples:
Important Nutrients:
MACRONUTRIENTS
Macronutrient
• Carbohydrates
– Primary energy source
for the body
– Increase your
glycogen stores
– Energy source for the
brain
– A source of calories to
maintain body weight
Macronutrient
• Protein
– Provides energy to the
body
– Required for muscle and
tissue growth
– Tissue paper
– Immune system function
– Hormone and enzyme
production
– Helps to build lean
muscle mass
Macronutrient
• Fat
– Provides energy
– Protects the body’s
internal organs
– Some essential fats are
required for hormone
production
– Most energy efficient
form of food
– Slowest source of energy
Important Minerals for Sports Nutrition:
Micronutrients
• Calcium
– Bone Health
• Iron
– Transports oxygen, converts carbs to energy
• Zinc
– Hormone production, helps build muscle, repair, etc.
• Fiber
– Healthy digestion, slows release of sugar into blood
Hydration
 • Water makes up 2/3’s of the human body and is essential
All about H2O! for us to survive
• An average adulty body contains approximately 37 litres
of water
• Water is involved in every bodily function:
– Digestion, absorption, circulation, excretion, utilizing
water, etc.
• Water helps transport nutrients and waste products in and
out of cells
• Water suppresses the appetite and naturally helps the
body metabolize stored fat
• Required for maintaining body temperature
Thirst

• Thirst is a regulated bodily process regulated in

the hypothalamus of the brain
• As humans age, the thirst mechanism in the
brain slows down, therefore making the elderly
more prone to dehydration
Dehydration
• Dehydration is a
condition where more
fluid are lost than what is
being taken in
• If the amount of water in
our bodies reduces lower
than 2/3’s
(approximately), can
result in impaired body
function
Causes of Dehydration
• Not drinking enough water
• Consuming foods with high salt content
• Catching a stomach flu or bug
• Sweating out more fluids than you are taking in, such as during physical activity
• Dieting to lose “water weight”
Symptoms of
Dehydration
• Thirst
• Loss of appetite
• Dry skin
• Skin flushing
• Dark coloured urine
• Dry mouth
• Fatigue/Weakness
• Chills
• Head Rushes
Serious • Increased heart rate, breathing, body temperature, and
Effects of sweating
Dehydration • Decreased urination
• Fatigue
• Muscle Cramps
• Headaches
• Nausea
• Tingling in the limbs
• Decreased physical ability
• Slow reaction time
Preventing Dehydration
• How much water should we be
drinking?
• Standard recommendation is
minimum 8 glasses a day
• 2-3 litres per day PLUS 1 litre
for every hour of physical
activity
• More water should be
consumed when it is hot
• Young children and elders are
at a higher risk for dehydration
Muscle • Primary Causes: Dehydration or low
Cramping sodium/electrolyte levels
• Low sodium/electrolyte levels=Reduced efficiency
of muscle contractions
• Nerve Impulses are sent to muscles and trigger
multiple out of frequency contractions when there
is not enough sodium
• Dehydration can cause nerve endings to essentially
squish or stick together causing overstimulated
muscle contractions
How to
prevent
Cramping
• Hydrate!
• Eat properly (proper carb
fuels can help)
• If you get a cramp-have
something high in
electrolytes:
– Examples:
Female Athlete Triad

Female Athlete
Orderly Eating Disorderly Eating Eating Disorders
Triad
• Three square • Self-imposed • Bulimia, • Eating disorder,
meals a day, semi starvation, anorexia, binge menstrual cycle
snacks, feast and famine eating, pica dysfunction, and
occasional cycles, binge decrease in bone
missed meals, eating, purging, mineral density
caloric intake consumption of
matched body’s non-food
need for calories substances
Female Sports Nutrition-Key for Sport
Performance
Female Sports Nutrition-Key for Sport Performance
(Key Video Takeaways)
Females have significant
Females often have vitamin and hormone differences compared
Female athletes often don’t
mineral deficiencies, such as to male athletes which is
consume enough calories
iron, calcium, and vitamin D influenced by their monthly
cycle

Monthly cycle can influence

Women have less testosterone
and more estrogen and
progesterone; lifting will not
make you bulky!
body temperature hydration, and
macronutrient requirements
which means female athletes can
consider where they are in
optimize performance
Optimal Nutrition for Different Sports/Activities

• Look up a sport of your choice and find a sample meal plan or suggested nutrition for your sport or
training goal:
– What nutrients are important?
– What recommended amounts of nutrients are suggested?
– If there is a game or activity coming up, when should food intake occur?
– Is there a difference in food intake for different types of sports? Explain and provide examples
– Provide an example of what an athlete in your sport should eat on a typical day and rough amounts
Nutrition Module Assignment
• Find a nutrition app/website
• Your app must be able to record the following:
– Water intake, Food Items, Calories (Intake), and Summary Sheet
• You must record your nutrition starting Wednesday-Sunday (Only need 3 days)
• You will begin completing the questions on Monday in class
• You will need to bring a printout/PDF of your nutrition journal/summary
• Food log and questions will be all due via Dropbox
• My Fitness Pal, Spark People, Calorie Counter, Eat Right 90- are examples of apps
Resources
• Health Canada:
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/educ-comm/presentation-eng.php
• Live Science
• Nutrition Now