Module 6 Sports Nutrition
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What is Nutrition
Provision of materials in the form of food, necessary to support life of cells and organisms
What is Nutrients
Specific substances found in food that performs one or more physiological or biochemical function in the human body
6 classes of nutrients found in food
Carbohydrate Protein Fat Vitamins Minerals Water* All these nutrients are needed in the right proportions for good health and performance
Conditions associated with UNDER INTAKE of nutrients:
Kwashiokor- protein energy malnutrition Scurvy-insufficient Vitamin C Blindness- Vitamin A deficiency Lactation failure
Conditions associated with OVER INTAKE of nutrients:
Cancer cardiovascular disease type 2 diabetes hyperlipidaemia hypertension osteoarthritis
Excessive intake of ALCOHOL could result in…
Breast cancer Liver disease Mouth, esophaguss cancer High blood pressure
Deficiency of fruits and vegetables could result in…
Cataracts High blood pressure Lung cancer Colon cancer
When a person is obesed, the risks of developing these diseases __________________ will be higher
Breast cancer Lung cancer Heart disease Diabetes * Take note, Not liver disease, Not Stomach cancer, not Colon cancer
Which disease is caused due to deficiency of protein?
Kwashiorkor is a severe form of malnutrition, caused by a deficiency in dietary protein. The extreme lack of protein causes an osmotic imbalance in the gastro-intestinal system causing swelling of the gut diagnosed as an edema or retention of water.
Deficiency in the intake of Calcium, could lead to this condition:
Osteoporosis
Colon cancer is associated with poor dietary intake of
Excessive dietary fat Low intake of dietary fiber Low intake of fruits and vegetables
Prostate cancer could be the result of poor intake of __________
Excessive Saturated fat (Hyperlipidemia) LDL Low intake of Carotenoids
What is Carotenoids
Gives colours to carrots, corn, egg yolks, banana Acts as antioxidants in human body
Why is Nutrition important
To maintain good health Affect health outcomes Lowers the risk of chronic illnesses For optimal sports performance
What is double burden of malnutrition
The coexistence of under-nutrition along with overweight and obesity. A person can be overweight or obese and still be malnourished.
What is meant by Nutrient Density
The ratio of the nutrients present in a food relative to its caloric value
What is Good Nutrition
The provision of appropriate amounts of ENERGY, Carbohydrate, Protein, Fat, Vitamins, Minerals and Water
Ability to do work
Energy; mechanical energy
Define kilocalorie (kcal)
Amount of energy needed to raise the temperature of 1 litre of water by 1 degree Celsius 1 kcal=4.18kJ
How to measure energy
Calorie or Joules. In Singapore, we use Calorie
Do carbohydrate, protein and fat provide the same caloric value per gram?
No, Cabo &protein: 4kcal energy per gram Fat: 9 kcal energy per gram
Whats the caloric value per gram provided by alcohol?
7kcal of energy
What happened when an athlete has consumed alcohol excessively?
~ Intoxication of body; burden to liver due to metabolism ~ Risk of dehydration ~ Disrupt sleep ~ Soft tissue Injury ~ Cognitive performance affected
BEE (Basal Energy Expenditure) is the largest or least component of energy expenditure?
Largest. (about 60-75%). BEE is the amount of energy used in 24 hours by person who is lying quietly, 12 hours after the last meal in comfortable temperature and environment