What are nutraceuticals?

1
What are nutraceuticals?

• Health promoting bioactive compounds found in
  some foods
• Extracted, refined, and then sold as purified
  preparations
• Added to foods to enhance health
• Examples
• Flax see/meal source of omega 3 fatty acids
• Probiotics micro-organisms, similar to those
  found in the intestines

2
Are Vitamin or mineral supplements necessary?

• No if a persons diet is balanced and has
  adequate variety
• A pill cannot turn a deficient diet into a
  healthy one
• Some special cases
• Women with excessive bleeding during menstruation
  iron
• Pregnant or breastfeeding women iron, folate,
  calcium
• Individuals with low nutritional caloric intake
• Some vegetarians
• People with certain illnesses or taking
  medication
• People who spend their winters in Canada
  vitamin D

3
Are Vitamin or mineral supplements necessary?

• Recommendations
• Do not overdose fat soluble vitamins
• Generic vitamin are just as good as the name
  brands
• Compare labels for content and go with the lowest
  price

4
Cancer society recommends Vitamin D

• Adults living in Canada should consider taking
  Vitamin D during the fall and winter
• People who are older, have darker skin, who dont
  go outside often and who wear clothing that
  covers most of their skin should take vitamin D
  year round
• At this time the cancer society does not have a
  recommendation for children.
• Although humans can absorb vitamin D from the sun
  they are still staying with their SunSense
  guidelines as skin cancer is the most frequently
  diagnosed cancer

5
Can diet make a fitness program more effective?

• Eat extra carbohydrates in the 48 hours prior
• Exercise more than 2 hors after last meal
• 4 hours after a fatty meal
• Eat a lot of carbohydrate-rich foods immediately
  after the exercise (within 3o minutes)
• Sports drinks if exercising more than 1 hour
• Drink water before, during, and after for less
  than 1 hour of exercise

6
What about Protein supplements?

• No advantages to consuming large amounts of
  protein
• Amino acids cannot be stored in the body
• Excess of protein increases demand on the kidneys
• If you need more protein it is healthier to meet
  the requirements through diet

7
How much protein is enough?

• The average adult should eat 0.8g/kg of body
  weight (0.38g/lbs)
• Athletes who train everyday will need more
  protein
• Elite runners require 1.67 times this level
  because blood cells are crusahed from the
  pounding of foot against ground and need to be
  raplaced
• Bodybuilders need 1.12 times

8
How much protein is enough?

• Most athletes who eat a balanced diet should have
  little difficulty getting enough protein
• A 3 ounce portion of roasted chicken meat
  contains 26 grams of protein
• A half-cup of low fat cottage cheese contains 14
  grams
• Beans average about 15 grams per cup
• Pasta contains 5 grams per cup
• Bagels pack 5 to 10 grams each (depending on
  size and variety)

9
Do ergogenic aids work?Are they safe?

• Any food, substance, chemical, or training method
  that helps the body work harder, perform better,
  and recover faster
• Only a few are safe and useful
• Many are unproven, harmful, banned and/or
  life-threatening

10
Creatine

• Natural compound created from 3 amino acids
• Found in red meats, poultry, and fish
• Produced in the body by the lever and kidneys
• Involved in producing energy for explosive,
  powerful movements
• Only marginally improves performance in high
  intensity activities
• Increases muscle mass (water retention)
• No affect on aerobic endurance however, it will
  increase power
• Side effects
• Low doses diarrhea
• High doses stomach cramps, nausea, weakness and
  dizziness
• Long term kidney damage

11
Ephedra

• Stimulates cardiovascular and central nervous
  system
• Found in weight-loss, fat-burner,
  energy-boosting, and bodybuilding products
• Banned by Health Canada

• Risks
• Elevated blood pressure
• Abnormal cardiac rhythms
• Heart palpitations
• Heart attacks
• Psychosis
• Seizure
• Stroke
• death

12
Steroids

• Taken orally or injected
• Stacking combining types (increases
  effectiveness while lowering the negative
  effects)
• Banned by all sports bodies

• Drugs or compounds analogous to testosterone
• Treatment for anemia, burns, endocrine problems,
  and some cancers
• Increases muscle mass and training during and
  intensity

13
Steroids Harmful effects

• Males
• Baldness
• Develop breasts
• Shrink testicles
• Reduce sperm count
• infertility

• Females
• Deepened voice
• Growth of facial hair
• Changes in or cessation of menstrual cycle

14
Steroids Harmful effects

• All users
• Paranoid jealousy
• Extreme irritability
• Delusions
• Feelings of invincibility
• Severe facial and body acne
• Liver tumours
• Jaundice
• Fluid retention
• High blood pressure

15
Caffeine

• Central nervous system stimulant
• Increase alertness
• Delays physical fatigue
• Increases fat burning during endurance exercise
• Diuretic Dehydration

16
Is vegetarianism a healthy alternative?

• Yes, if rules are followed
• Combination of complementary proteins
• Maintaining adequate intakes of vitamin B12,
  calcium, iron, and zinc
• Vegetarian types
• Vegans plant foods only
• Lacto-vegetarians include dairy
• Lacto-ovo-vegetarians also include eggs
• Semi also include some poultry, fish or seafood

17
How bad is fast food, really?

• Restaurants vary in nutritional value
• High saturated fats and salt content
• Nutritional information is provided
• Fast food consumption as a primary source is
  still unwise

18
How do nutrition needs change as we age?

• Physiological factors
• Drop in activity
• Lower metabolic rate
• Decreased appetite
• Changes in teeth, salivary glands, taste buds,
  and oral muscles
• Diseases and disorders
• Dental problems
• Swallowing disorders
• Mood disorders
• Gastrointestinal disorders
• Chronic infections

• Psychological factors
• Social isolation
• Poverty
• Transportation limitations
• The need calories declines, but the need for
  vitamins and minerals remains