Nutrition

Chapter 15
Macronutrients
Carbohydrates: 55%- 60%

Fat: No more than 35% (less than 10% saturated)

Protein: 10% to 15%

Carbohydrates
Types:

Monosaccharide - simple one unit sugars. Glucose, fructose, galactose

Disaccharide - two monosaccharides. Sucrose, maltose, lactose
Polysaccharide - large chains of linked monosaccharides. Glycogen, starch, fiber

Functions:

Major energy source, particularly during high-intensity exercise

Regulates fat and protein metabolism
Nervous system relies exclusively on carbs for energy
Muscle and liver glycogen are synthesized from carbs

Major sources of protein:

Grains, fruits, vegetables, milk, and concentrated sweets

Glycemic Index
What is it?
Increase in blood sugar in relation to carbohydrate intake
White bread
Some controversy
GI can vary considerably between individuals as well as mean values for research studies
with large numbers of subjects
Some complex carbohydrates have high GIs
Adding small amounts of fats to a high GI carb can greatly reduce the GI of that food
GI values differ substantially depending on whether glucose or white bread is used as the
reference food (white bread produces higher values)
GI Sport Implication
Before exercise - low GI foods
During exercise - high GI foods
After exercise - high GI foods
Fats
Types:

FFAs (used for energy production), triglycerides, phospholipids, and sterols

Functions:

Essential component of cell membranes and nerve fibers

Primary energy source, providing up to 70% of total energy in the resting state
Supports and cushions vital organs
Fat soluble vitamins gain entry into, are stored in, and are transported through the body via fat
Body heat loss is minimized by the insulating effect of subcutaneous fat
Protein
Class of nitrogen-containing compounds formed by amino acids

Functions:

Major structural component of the cell

Used for growth, repair, and maintenance of body tissues
Hemoglobin, enzymes, and many hormones are produced from protein
One of the three primary buffers in the control of acid-base balance
Proteins in plasma help maintain normal blood osmotic pressure
Antibodies for disease protection are formed from protein
Energy can be produced from protein
Micronutrients
Vitamins
Vitamin C, Vitamin D, B-12, Vitamin K, Vitamin E, Vitamin A
Minerals
Calcium, iron, sodium, zinc, magnesium, phosphorus

Micronutrients play a role in utilizing your macronutrients.

Water and Electrolyte Balance
Beware of dehydration
Decreases exercise performance by increasing BP, increasing heart rate,
hindering heat dissipation, etc.

Electrolyte loss in sweat

Electrolyte loss in urine
Role of the kidneys
The Athletes Diet
Diet is often ignored

Special attention to:

Precompetition meals
Muscle glycogen replacement and loading
Astrands regimen
Vegetarian diets
Weight Loss
AVOID CRASH DIETING
The right way - combine moderate dietary restriction with increased
exercise
Work towards losing no more than 2.2 lb. per week
 Works Cited
Kenney, W. L., Wilmore, J. H., Costill, D. L., & Osterberg, K. (2015). Physiology of
sport and exercise. Champaign (IL): Human Kinetics.