Nutrition

REGULATOR NUTRIENTS
Vitamins
Fat-Soluble Vitamins
- Vitamin A, D, E and K.
- They are found in fatty portions of foods and in oils.
- Vitamin A
     o Maintaining the integrity of mucous membranes
     o Large doses consumed over prolonged period of time may lead to toxic symptoms & death
        in extreme cases
- Vitamin D
     o Increases the absorption of calcium from the intestinal tract
- Vitamin K
     o Blood clotting because it imparts a calcium binding ability to certain blood proteins such as prothrombin
- The fat-soluble vitamins require bile for absorption

Water-Soluble Vitamins
- Vitamin C (ascorbic acid), B-complex vitamins (thiamin, riboflavin, niacin, B6, folate, B12, biotin, and
     pantothenic acid)
- Thiamin, riboflavin, niacin, biotin, and pantothenic acid
     o Regulate the metabolism of CHO, proteins, and fats to obtain energy.
     o The dietary need for niacin is influenced by the present of typtophan in the diet
- Vitamin B6
     o Regulates the body’s use of amino acids
     o Increasing vitamin B6 intake may increase the synthesis of Serotonin, thus decreasing the emotional
         disturbances related to premenstrual syndrome
- Folate and vitaminB12
     o Important in normal blood formation
     o Vitamin B12 requires gastric intrinsic factor for absorption (found only in animal sources)
     o Cobalt is component of Vitamin B12
- Vitamin C
     o Building bones and teeth, maintaining connective tissues, and strengthening the immune system
     o Found in high concentrations in citrus fruits and green vegetables
     o Vitamin C and iron will need to be added first to the diet of a breastfed baby
- Milk provides about one half of Riboflavin available to the U.S. population
- If a person lacks the enzyme loctose, he will be unable to digest milk
- Colostrum is different from true milk because it contains higher levels of protein
Antioxidants
- Vitamin C, vitamin E, and beta-carotene
- Prevent premature aging, certain cancers, heart disease, and other health problems
- An antioxidant is a nutrient that may be found in high amounts in fruits and vegetables and may protect the
    cells in the body from the detrimental effects of naturally occurring agents such as oxygen

Vitamin Deficiencies
- Vitamin B deficiencies
    o Cause lack of energy because A lack of coenzymes, which are needed for energy metabolism, results
- Vitamin D deficiency (Osteomalacia)
    o Excessive dietary vitamin D cause deposits of minerals in the kidney, blood vessels, and other soft tissues

- Vitamin deficiencies exert their effects in metabolic activities because of their role as Necessary cofactors
    for enzyme activity such as nicotinamide adenine dinucleotide (NAD), nicotinamide adenine dinucleotide
    phosphate (NADP), or flavin adenine dinucleotide (FAD)
- Hypervitaminosis is a condition resulting from the ingestion of too many vitamins

Minerals
- Calcium; Bone and tooth formation, blood clotting, muscle contraction, nerve function
- Phosphorus; Skeletal development, tooth formation
- Sodium; Maintenance of fluid balance
- Iron; Formation of hemoglobin, energy from carbohydrates, fats, and proteins.
- Copper; Formation of hemoglobin
- Zinc; Normal growth and development / Carbohydrate metabolism
- Iodine; Production of the hormone thyroxin
- Fluorine; Strengthens bones and teeth

- The recommended Daily Allowance (RDA) for iron is relatively high because the body absorbs
     comparatively little of the iron in foods (1,500 mg /day)
- Tetracycline should be taken 2 to 3 hours after meals to avoid the possibility of the drug binding to either
     iron or calcium
Water
- 60% of the body weight
- The average adult requires a minimum of 2.5 liters of water per day.
- Replacing fluid after heavy sweating is far more important than replacing electrolytes.
- Water balance is primarily controlled by the concentration of minerals

Electrolyte Requirements
- Electrolytes; sodium, chloride, potassium, magnesium, and calcium
- Polymers; Natural or synthetic substances formed by the combination of two or more molecules of the
                   same substance.

NUTRIENT REQUIREMENTS AND RECOMMENDATIONS
- US RDA (The U.S. recommended Daily Allowances) helps consumers compare nutritional values of foods.

Food Labels
- Percent Daily Values are based on a 2000 Calorie diet.

THE FOOD PYRAMID
- Fats, oils & sweet; USE SPARIGLY
- Milk, yogurt, & cheese group; 2-3
- Meat, Poultry, fish, dry beans, eggs, &nuts group; 2-3
- Vegetable group; 3-5
- Fruit group; 2-4
- Bread, cereal, rice, & pasta group; 6-11
    o Inexpensive energy, fiber, B vitamins, and iron

NUTRITION AND PHYSICAL ACTIVITY
- Vitamin requirements do not increase during exercise.
- Vitamin Supplementation
- Mineral Supplementation

Calcium Deficiency
- Osteoporosis; A decrease in bone density.
- Lactase deficiency; Difficulty digesting daily products.

Iron Deficiency
- Anemia; Lack of iron

Protein Supplementation
- An essential amino acid found in dietary protein in a quantity that is less adequate than any other essential
    amino acid to meet the body’s need is Limiting.

Creatine Supplementation
- Creatine is a naturally occurring compound by the kidney, liver, and pancreas.
- Free Creatine
- Phosphocreatine; stored in skeletal muscle and is used during anaerobic activity to produce ATP with the
    assistance of the enzyme Creatine kinase.
- High energy storage compound used to regenerate ATP

Sugar and Performance

Caffeine
Alcohol
Organic, Natural, or Health Foods
Herbs
Vegetarianism
- Total vegetarians
- Lactovegetarians
- Ovolactovegetarians
- Semivegetarians

Pre-event Nutrition
- It takes a minimum of 3 o 4 hours for food to digest.
- Fats take as long as 5 hours to leave the stomach.
- Proteins take as long as 3 hours
- Carbohydrates take approximately 2 hours to pass into the upper small intestine

Liquid Food Supplements
Eating Fast Foods
Glycogen Super-compensation
Fat Loading

WEIGHT CONTROL AND BODY COMPOSITION
Body Composition
- Female; 20~25%/Male; 12~15% Obesity – Female; >30%/Male;>20%

Assessing body Composition
- Percent body fat plus lean body weight.

Assessing Caloric Balance
- Average athlete = 4,500 ~5,000 cal/day
- The average amount of calories an athlete expends in a day is between 2200 and 4400 calories
- Positive caloric balance leads to weight gain
- Negative caloric balance leads to weight loss
   - Carbohydrate = 4 calories per gram
   - Protein          = 4 calories per gram
   - Fat                = 9 calories per gram
   - Alcohol          = 7 calories per gram

METHODS OF WEIGHT LOSS
- 35~45% of weight decrease due to dieting results from a loss of lean tissue
- Minimum caloric intake – Female; 1000~1200 / Male; 1200~1400/day (reduce 500 cal /day)
- Lose 1.5~2 lb/week (1lb=500 cal)
- A diet low in carbohydrate but with enough protein and fat to meet theoretical energy needs may produce
    which of buildup of ketones in the body
- Based on what you know about fat metabolism, you would advise the person wanting to lose weight by
    exercising to work with average effort for long periods of time
- Water loss of 2 to 3% total body weight will begin to adversely affect athletic performance.
- Loss of 4 to 5% total body weight or greater are life-threatening percentages
- Wrestling is most likely result in improper weight loss

METHODS OF WEIGHT GAIN
- Increase lean body mass (low bulk, high calories)
- 1~2 lb/week
- Statistically, as body weight increases, there is a significant increase in premature deaths

EATING DISORDERS
Bulimia – 1~2% (in age 12~18)
- Binge – purge eating disorder
Anorexia Nervosa – 30~50%
- Lack or loss of appetite; aversion to food
Female Athlete Triad Syndrome
- Eating disorder (either bulimia or anorexia)    – 62%
- Amenorrhea – Absence or suppression of menstruation – 60%; cause stress fracture
- Osteoporosis (diminished bone density)   - Major risk (may not be regained)

Diabetes
- Diabetic coma is result of the increased concentration of H+ in the blood arising form ketone bodies.
- Diabetic coma results from lack of sufficient insulin
- Excess fat puts extra strain on the circulatory system because It causes diabetes

Nutritional Considerations

NUTRITION BASICS
- Nutrition is the science of the substances that are found in food that are essential to life.
- The six classes of nutrients are;
    o Carbohydrates
    o Fats
    o Proteins
    o Vitamins
    o Minerals
    o Water
- Nutrient-dense foods supply adequate amounts of vitamins and minerals in relation to caloric value.

ENERGY SOURCES
Carbohydrates
- Carbohydrate intake should account for 55 to 70 % of total caloric intake.
- Have the greatest caloric content per gram of energy nutrients is false regarding carbohydrate
Functions
1. Source of energy (primary function of dietary CHO)
2. Cell adhesion
3. Cell structure
4. Cell recognition
5. Activation of certain proteins (through glycosylation)
Sugars (simple)
- Monosacchrides; glucose (blood sugar), fructose, galactose
- Disaccharides are Milk sugar (lactose), table sugar (sucrose), Maltose.
- The amount of sugar eaten should account for less than 15 % of the total caloric intake.
- Polysaccharide – Glycogen (stored in muscle and liver), Starch, Cellulose
- 15% of a given amount of lactic acid must be oxidized to carbon dioxide and water to provide the energy to
generate glucose from the remaining lactic acid.
Starches (complex)
- Glycolysis is the process that breaks down glucose to produce energy during high-energy demand.
- Food sources of starch, such as rice, potatoes, and breads, often provide vitamins and minerals in addition
to serving as the body’s principal source of glucose.

Fiber
- Soluble fibers are oatmeal, legumes, and some fruits.
- Insoluble fiber includes whole grain breads and bran cereals.

Fats
- The recommended intake should be limited to less than 30 % of total calories.
- When lipid consumption is excess of body needs, the excess lipid is stored as fat only
- The healthy range for percent body fat for the female athlete is between 12 to 14 %
Saturated versus Unsaturated Fat
- About 95% of the fat consumed is in the form of triglycerides. (1lb =3,500 cal)
- Adipose cell stores triglycerides
- The unsaturated fatty acids can be subdivided into monounsaturates or polyunsaturates.
- Saturated fatty acid is derived mainly from animal sources.
- Lowered blood cholesterol level, lower polyunsaturated fat intake
Other Fats
- Phospholipids and sterols represent the remaining 5 % of fats.
- Phospholipids include lecithin; cholesterol is the best-known sterol.
- The upper limit of safety for cholesterol concentraction in the blood is 250mg%
- Cholesterol serves as the precursor to the sex hormones and many other important molecules
- Excess fat puts extra strain on circulatory system because it requires body muscles to work harder
Fat Substitutes
- Fat-free products containing artificial fat substitutes, such as Simplese & Olean, available to consumer.
- Some individuals have reported abdominal cramping and diarrhea when using them.
- Hydrogenerated fat = More saturated
- The major problem to overcome in fat digestion is the acquisition of sufficient surface area for aqueous
enzymes to perform fat digestion

Proteins
- Dietary recommendations; CHO, 60%; fats, 25%; proteins, 15%
- Essential amino acids must be obtained in the diet because Cells cannot construct the correct carbon
skeleton to which the appropriate functional group could be added
- Troponin & tropomyosin are inhibitory proteins
- In order for amino acids to be build into proteins, they must be in excess of energy needs
Amino Acids
- Proteins are made up of amino acids.
- A diet that contains large amounts of protein will not support growth, repair, and maintenance of tissues if
the essential amino acids are not available in the proper proportions.
- A nonessential amino acid is used for protein synthesis but can be formed from other substances
Protein Sources and Need
- A condition of the bones, osteoporosis, has been linked to a diet that contains too much protein.

Nonessential amino acids
- Glycine
- Alanine
- Aspartic acid
- Glutamic acid
- Serine
- Cystine, cysteine
- Tyrosine
- Arginine
- Proline
- Hydroxyproline
- Glutamine
- Asparagine

Essential amino acids (incomplete proteins)
- Leucine
- Isoleucine
- Valine
- Threonine
- Lysine
- Methionine
- Phenylalanine
- Tryptophan
- Histidine

Vitamins: Functions, Sources, and Effects of Deficiencies

Vitamin
Water-Soluble vitamins
Thiamin (B1)
Riboflavin (B2)
Naicin
Pyriodoxine (B6)
Cobolamin (B12)
Pantothenic acid
Folic acid
Biotin
Ascorbic acid ©

Fat-Soluble vitamins
Retinal (A)
Calciferol (D)
?-Tocopherol (E)
Vitamin K

Function

Coenzyme for carbohydrate metabolism
Coenzyme for protein, fat, and carbohydrate metabolism
Krebs cycle coenzyme
Coenzyme for lipid and amino acid metabolism
Red blood cell formation, amino acid metabolism
Coenzyme for steroid synthesis; coenzyme for Krebs cycle
Coenzyme in nucleic acid and red blood cell production
Coenzyme in lipid synthesis; coenzyme in conversion of pyruvate to glucose
Collagen formation; acts in various metabolic reactions; acts as an antioxidant

Formation of rhodopsin, regulation of bone and tooth growth
Calcium and phosphorus absorption
Antioxidant; DNA, RNA, and red blood cell formation
Coenzyme for prothrombin and clotting factor synthesis

Food source

Grains, nuts, eggs, liver, green leafy vegetables
Beans, root crops, fish, meat, dairy products, eggs, green leafy vegetables
Red meat, grains, nuts, legumes
Red meat, tomatoes, corn, spinach, grans, legumes
Red meat, diary products, eggs
Grains, liver, green vegetables
Green vegetables, liver
Liver, eggs
Citrus, tomatoes, green vegetables

Fish liver oils, green and yellow vegetables, liver
Fish liver oils, egg yolk, liver
Nuts, wheat germ, vegetable oils, liver, eggs, fish
Green leafy vegetables, liver

Effects of deficiency

Beriberi, neural pathologies
Dermatitis, blurred vision, nausea
Pellagra
Dermatitis, nausea
Pernicious anemia, neural pathology
Adrenal deficiency, neuromuscular degeneration
Anemia, red blood cell formation, pathology
Fatigue, depression, dermatitis
Scurvy

Epithelial and neural disorders, night blindness
Rickets in children
Abnormal membrane function
Delayed clotting

RDA ?

1.5mg
1.7mg
19mg
2.0mg
NA
200?g
NA
2.0 ?g
60mg

1,000 ?g
10 ?g
10 mg
80 mg

RDA?

1.1mg
1.3 mg
15 mg
1.6 mg
NA
180 ?g
NA
2.0 ?g
60mg

800 ?g
10 ?g
8 mg
65 mg