Nutrition%20for%20Wellness

1
Chapter 3
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Nutrition for Wellness

2
Key Terms
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Nutrition Science that studies the relationship
  of foods to optimal health and performance
• Nutrients Substances found in food that provide
  energy, regulate metabolism, and help with growth
  and repair of body tissues

3
Calories per Gram of Food
3.7
4
Carbohydrate
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Major source of energy (4 calories/gram)
• Regulates digestion, fat, and protein metabolism
• Two types
• Simple
• Complex

5
Simple Carbohydrates
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Formed by simple or double sugar units with
  little nutritive value
• Divided into monosaccharides and disaccharides

6
Complex Carbohydrates
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Carbohydrates formed by three or more simple
  sugar molecules linked together
• Also referred to as polysaccharides

7
Major Types of Carbohydrates
3.2
8
Fiber
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Complex carbohydrate in plant foods that cannot
  be digested by the human body but is essential in
  the digestion process
• Present mainly in skins, leaves, roots, and seeds
  
• Dietary sources include
• Whole grain cereals and breads
• Fruits and vegetables
• Legumes

9
Fiber
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Lack of fiber has been linked to
• Cardiovascular disease
• Cancer
• Constipation
• Diverticulitis
• Hemorrhoids
• Gallbladder disease
• Obesity

10
Recommended Amount of Fiber
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Under age 50
• Women 25 gr/day
• Men 38 gr/day
• Over age 50
• Women 21 gr/day
• Men 30 gr/day
• Current average daily U.S. intake
• About 15 gr/day

11
Fiber
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Two types
• Soluble fiber
• Dissolves in water to form gel-like substance
  that encloses food particles
• Helps decrease blood cholesterol and blood sugar
• Insoluble fiber
• Not easily dissolved in water but binds with
  water
• Causes a softer and bulkier stool

12
Fat
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Source of energy (9 calories/gram)
• Stored energy
• Part of cell structure
• Insulator for body heat preservation
• Shock absorption
• Carries fat soluble vitamins (A, D, E, and K)

13
Types of Fat
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Simple fats
• Saturated
• Monounsaturated
• Polyunsaturated

• Compound fats
• Phospholipids
• Glucolipids
• Lipoproteins

• Derived fats
• Sterols (cholesterol)

14
Major Types of Fat
3.3
15
Chemical Structure of Saturated and Unsaturated
Fats
3.4
16
Key Terms
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Transfatty acid Solidified fat formed by adding
  hydrogen to monounsaturated and polyunsaturated
  fats to increase shelf life

• Omega-3 fatty acids Polyunsaturated fatty acids
  found primarily in cold-water seafood and
  flaxseeds thought to lower blood cholesterol and
  triglycerides
• Omega-6 fatty acids Polyunsaturated fatty acids
  found primarily in corn and sunflower oils and
  most oils in processed foods

17
Protein
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Source of energy (4 calories/gram)
• Builds and repairs tissue
• Part of hormones, enzymes, and antibodies
• Helps maintain normal fluid balance

18
Vitamins and Minerals
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Vitamins
• Organic substances essential for normal
  metabolism, growth, and development
• Fat soluble (A, D, E, and K)
• Water soluble (B complex and C)

19
Vitamins and Minerals
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Minerals
• Inorganic elements essential for normal body
  functions
• Part of all cells and enzymes
• Help maintain water and acid-base balance
• Regulate muscle and nervous tissue excitability

20
Approximate Proportions of Nutrients in the Human
Body
3.5
21
Balancing the Diet
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

What you eat may be leading you to an early
grave.
22
Food Guide Pyramid
3.1
Fats, Oils, and Sweets USE SPARINGLY
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
Group 23 SERVINGS
Milk,Yogurt, and Cheese Group 23 SERVINGS
Fruit Group 24 SERVINGS
Vegetable Group 35 SERVINGS
Bread, Cereal, Rice, and Pasta Group 611
SERVINGS
23
The American Diet Current and Recommended
Carbohydrate, Fat, and Protein Intake Expressed
as a Percentage of Total Calories
3.5
24
Key Terms
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Dietary Reference Intakes (DRIs) A general term
  that describes four types of nutrient standards
  that establish adequate amounts and maximum safe
  nutrient intakes in the diet these standards are
• Estimated Average Requirements (EAR)
• Recommended Dietary Allowances (RDA)
• Adequate Intakes (AI)
• Tolerable Upper Intake Levels (UL)

• Estimated Average Requirements (EAR) The amount
  of a nutrient that meets the dietary needs in
  half the people in the U.S.
• Recommended Dietary Allowances (RDA) The daily
  amount of a nutrient (statistically determined
  from the EARs) considered adequate to meet the
  known nutrient needs of almost 98 of all healthy
  peoplein the U.S.

25
Key Terms
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Adequate Intakes (AI) The recommended amount of
  a nutrient intake when sufficient evidence is not
  available to calculate the EAR and subsequent RDA

• Upper Intake Level (UL) The highest level of
  nutrient intake that appears safe for most
  healthy people, beyond which exists an increased
  risk of adverse effects
• Daily Values (DVs) Reference values for
  nutrients and food components used in food labels

26
Daily Values (DVs)
3.6

• Reference values for nutrients and food
  components for use on food labels
• Include as percentage of total calories fat,
  saturated fat, and carbohydrates
• Include cholesterol, sodium, and potassium in
  milligrams
• Include fiber and protein in grams

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Dietary Reference Intakes (DRIs) Recommended
Dietary Allowances (RDA) and Adequate Intakes
3.6
28
Critical Thinking
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• What do the nutrition standards mean to you?
• How much of a challenge would it be to apply
  those standards in your daily life?

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Nutrient Analysis
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• First step in evaluating the diet
• Most people do not realize how harmful and
  non-nutritious many common foods are

30
Nutrient Analysis
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Analysis coverscalories, carbohydrates, fats,
  cholesterol, and sodium
• Also covers eight crucial nutrients protein,
  calcium, iron, vitamin A, thiamin, riboflavin,
  niacin, and vitamin C
• If the regular diet has enough of these eight
  nutrients, foods consumed in natural form
  typically contain all the other nutrients needed

31
Nutrient Analysis
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Most revealing information learned in a nutrient
  analysis is the source of fat intake
• Average daily fat consumption in the U.S. diet
• About 34 of the total caloric intake
• Much of it from saturated fat and trans fatty
  acids, which increase the risk for chronic
  diseases

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Calories in Fast Food
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans
Frosty, med. Tuna Sweet Onion Teriyaki Veggie
Del. Market Fresh Roast Beef Roast Chicken
Club Regular Roast Beef Ice Cream Shake,
med. Double Whopper Whopper w/ Cheese Whopper Larg
e Fries Chicken McGrill Big Mac
Wendys
Subway
Arbys
Burger King
McDonald's
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Fat Content in Fast Food
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans
34

• Sizing Up Fast Foods

35
Super Foods
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• The following super foods that fight disease
  and promote health should be included often in
  the diet

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Grains, Vegetables, Fruits
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Provide nutritional base for a healthy diet
• Daily fruits and vegetables should include
• One good source of pro-vitamin A or carotene
  (apricots, cantaloupe, broccoli, carrots,
  pumpkin, dark leafy vegetables)
• One good source of vitamin C (citrus fruit, kiwi
  fruit, cantaloupe, strawberries, broccoli,
  cabbage, cauliflower, green pepper)
• The recommended 5 to 9 servings of fruits and
  vegetables daily has no substitute

37
Phytochemicals
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Fruits and vegetables are the sole source of
  phytochemicals
• Show promising results in the fight against
  cancer
• Their actions are so diverse that, at almost
  every stage of cancer, they can block, disrupt,
  slow down, or even reverse the process

38
Mediterranean Diet
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Mediterraneans have lower rates of diet-linked
  diseases and a longer life expectancy
• Although a semivegetarian diet, up to 40 of the
  daily caloric intake comes from fat mostly
  monounsaturated fat from olive oil

39
The Mediterranean Diet
3.11

• The Mediterranean diet is more than just a
  diet it is a dietary pattern that has existed
  for centuries

40
Ethnic Diets
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Are healthier than the typical American diet
• Emphasize consumption of complex carbohydrates
• Limit fat intake
• Become unhealthy when Americanized

41
Critical Thinking
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Do you take supplements?
• If so, for what purposes are you taking themand
  do you feel that you could restructure your diet
  so that you could do without them?

42
Nutrient Supplements
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Half of all adults in U.S. take daily nutrient
  supplements
• Nutrient requirements for body normally can be
  met by consuming 1,200 calories per day, as long
  as the diet contains the recommended servings
  from the five food groups

43
Nutrient Supplements
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Water-soluble vitamins The body cannot retain
  these vitamins as long as fat-soluble vitamins
  excessive intake is excreted
• Small amounts, however, can be retained for weeks
  or months
• Fat-soluble vitamins stored in fatty tissue
  daily intake of these vitamins is not as crucial
• Too much vitamin A and vitamin D can be
  detrimental

44
Nutrient Supplements
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Do not take megadoses of a supplement(s)
• For some nutrients, a dose of five times the RDA
  taken over several months may create problems
• Vitamin and mineral doses should not exceed ULs
• For nutrients that do not have a UL, no dosage
  higher than three times the RDA should be taken

45
Antioxidants
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Much research is being done on antioxidants for
  thwarting chronic diseases
• Although there are over 4,000 antioxidants, the
  four most studied are
• Vitamin C
• Vitamin E
• Beta-carotene (a precursor to vitamin A)
• Selenium

46
Antioxidants
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Oxygen is used to change carbohydrates and fats
  into energy
• A small amount of oxygen ends up in an unstable
  form, referred to as oxygen free radicals
• A free radical molecule has a normal proton
  nucleus with a single, unpaired electron (making
  it extremely reactive)

47
Antioxidants
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Free radicals attack and damage proteins and
  lipids
• Damage is thought to contribute to the
  development of
• Cardiovascular disease, cancer, emphysema,
  cataracts, Parkinson's disease, premature aging
• Free radical formation is enhanced by
• Solar radiation, cigarette smoke, air pollution,
  radiation, some drugs, injury or infection,
  chemicals (such as pesticides), and other
  environmental factors
• Antioxidants offer protection by absorbing free
  radicals

48
Antioxidants
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• When free radicals are produced faster than the
  body can neutralize them, they cause damage
• Antioxidants are found abundantly in food,
  especially in fruits and vegetables
• Most Americans do not eat the minimum five daily
  servings of fruits and vegetables

49
Antioxidants
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Some authors/researchers believe antioxidant
  supplements further prevent free radical damage
• The University of California at Berkeley Wellness
  Letter recommends the following daily
  supplements
• 250 to 500 mg of vitamin C
• 200 to 400 IU vitamin E (natural vitamin E)

50
Antioxidants
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Vitamin C Consuming 5 or more daily servings of
  fruits and vegetables will provide the
  recommended amount
• Vitamin E Obtaining the recommended daily
  antioxidant amount of vitamin E through diet
  alone is practically impossible
• May reduce the risk of heart disease in healthy
  people
• Some research questions the benefits of vitamin E
  supplementationadditional research is required

51
Vitamin C
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Water-soluble
• Body eliminates it in about 12 hours
• Consume vitamin C-rich foods twice a day
  ordivide the vitamin C supplement in half and
  take twice daily
• Offers benefits against heart disease,
  cancer,cataracts, and several other health
  disorders
• Consume between 250 and 500 mg daily

52
Selenium
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• 200 micrograms (mcg) of selenium daily decreases
  risk of
• Prostate cancer by 63
• Colorectal cancer by 58
• Lung cancer by 46
• Also breast, liver, and digestive tract cancers
• Selenium may interfere with bodys absorption of
  vitamin C take supplements at different times
• Vitamin E supplements increase the effectiveness
  of selenium

53
Selenium
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• One Brazil nut (unshelled) provides 100 mcg
• Shelled nuts average only about 20 mcg
• Too much can damage cells
• If you choose to take a supplement, take organic
  form from yeast, not selenium selenite

54
Multivitamins
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• A multivitamin complex that provides 100 of the
  DV for most nutrients can help fill deficiencies
• Some evidence suggests regular intake decreases
  risk for heart disease and stroke
• Multivitamins dont provide energy, fiber,
  phytochemicals, or recommended dose of vitamin C
  and E

55
Top Antioxidant Foods
3.13

• In addition to antioxidants, wholesome foods
  contain substances not yet discovered
• Many nutrients work in synergy

56
Key Terms
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Functional foods Foods or food ingredients
  containing physiologically active substances that
  provide specific health benefits beyond those
  supplied by basic nutrition

57
Functional Foods
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Created by the food industry by adding
  ingredients aimed at treating or preventing
  symptoms or disease
• In most cases only one extra ingredient is added
  (a vitamin, mineral, phytochemical, or herb)

58
Functional Foods
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• An example is calcium added to orange juice to
  make the claim that this particular brand offers
  protection against osteoporosis
• Food manufacturers now offer cholesterol-lowering
  margarines (enhanced with plant stanol),
  cancer-protective (lycopene-fortified) ketchup,
  memory-boosting (ginkgo-added) candy,
  calcium-fortified chips, and kava-kavacontaining
  corn chips (to enhance relaxation)

59
Key Terms
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Genetically modified foods (GM foods) Foods
  whose basic genetic material (DNA) is manipulated
  by inserting genes with desirable traits from one
  plant, animal, or microorganism into another one
  to either introduce new traits or enhance
  existing ones

60
GM Foods
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Crops are genetically modified to make them
  resist disease and extreme environmental
  conditions, require less fertilizers and
  pesticides, last longer, and to improve nutrient
  content and taste
• GM foods could help save billions of dollars in
  more productive crops and help feed the hungry in
  developing countries around the world

61
GM Foods
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Concerns over the safety of GM foods have created
  heated public debates
• Genetic modifications may create transgenic
  organisms that have not previously existed and
  that have potentially unpredictable effects on
  the environment and on humans
• GM foods may cause illness or allergies in humans
  and crosspollination may destroy other plants or
  create superweeds with herbicide-resistant genes

62
Systems to Produce Energy (ATP)
3.14

• Aerobic System
• Anaerobic or Lactic Acid System
• ATP and ATP-CP System

63
Nutrition for Athletes
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• In general, athletes do not require a special
  diet or supplements
• Even in resistance training and body building,
  protein in excess of 20 of daily energy intake
  is not needed
• The main difference between the diet of a
  sedentary person and an active person is the
  total caloric and carbohydrate intake due to
  prolonged physical training

64
Carbo Loading
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Amount of glycogen stored in muscle tissue can be
  increased greatly through carbohydrate loading
• Diet should be altered
• During days of heavy aerobic training
• When a person is going to participate in a
  long-distance event lasting longer than 90 minutes

65
Carbo Loading
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Performance is enhanced for long-distance events
  by
• Following a regular diet with 50 to 60 carbs and
  engaging in intense physical training the 5th and
  4th days before the event
• Followed by a diet high in carbs (about 70) and
  a progressive decrease in training intensity over
  the last 3 days
• The amount of glycogen stored from carbo loading
  is not affected by proportion of complex and
  simple carbohydrates

66
Pre-Event Meal
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Consume 1 gram of carbohydrate for each kilogram
  (2.2 pounds) of body weight 1 hour prior to
  exercise
• Can be increased to 2, 3, or 4 grams per kilogram
  of weight 2, 3, or 4 hours respectively before
  exercise

67
Fluid and Carbohydrate Intake During
Long-Distance Events
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Consume 30 to 60 grams of carbohydrates per hour
• Best accomplished by drinking 8 ounces of a
  sports drink containing 6 to 8 carbohydrate
  every 15 minutes
• Fluid intake lessens the chance of dehydration

68
Creatine
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Popular supplement to help increase muscle mass
  and improve athletic performance
• Supplementation can yield up to a 20 increase in
  muscle creatine
• Supplementation is believed to enable more
  intense training
• Two phases a five-day loading phase (2025
  gr/day) and maintenance (2 gr/day)
• Creatine does benefit aerobic events

69
Amino Acid Supplements
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Science has not yet proven that they help
  increase muscle mass
• Normal increase in caloric and protein intake is
  enough to build and repair muscle tissue
• Each capsule provides 500 mg of amino acids and
  no nutrients 3 oz of meat provide 20,000 mg plus
  nutrients
• Amino acid supplementation can cause imbalances
  and toxicities

70
Osteoporosis
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• A condition that leads to softening,
  deterioration, or loss of bone mineral density
  causes disability, fractures, and even death from
  medical complications
• About 22 million women in the U.S. suffer from
  this condition (16 million do not know they have
  it)
• One in 2 women and one in 8 men will suffer from
  osteoporosis

71
Prevention of Osteoporosis
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Maximize bone density during youth
• Maintain normal menses
• Participate in a lifetime program of physical
  activity
• Maintain adequate calcium intake throughout life
• Do not smoke
• Avoid corticosteroid drug use
• Avoid excessive use of alcohol
• See your physician following menopause

72
Threats toBone Health
3.15
Menopause
Ageover 50
Smoking
Familyhistory ofosteoporosis
Heavydrinking
Whiteor Asian
Physicalinactivity
Low-calciumdiet
Smallframe
Extensiveuse ofcorticosteroids
73
2005 Dietary Guidelinesfor Americans
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Consume a variety of foods within and among the
  basic food groups while staying within energy
  needs
• Control calorie intake to manage body weight
• Be physically active every day

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2005 Dietary Guidelinesfor Americans
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Increase daily intake of fruits and vegetables,
  whole grains, and nonfat or low-fat milk and milk
  products
• Choose fats wisely for good health
• Choose carbohydrates wisely for good health

75
2005 Dietary Guidelinesfor Americans
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• Choose and prepare foods with little salt
• If you drink alcoholic beverages, do so in
  moderation
• Keep food safe to eat

76
Critical Thinking
Nutrients
Balancing the Diet
Nutrient Supplementation
Energy (ATP) Production
Nutrition for Athletes
Special Nutrient Needs of Women
Dietary Guidelines for Americans

• What factors in your life and the environment
  have contributed to your current dietary habits?
• Do you need to make changes?
• What may prevent you from doing so?

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End of Chapter