Nutrient Overview. Nutrients. 6 essential nutrients. Basic functions of essential nutrients

Transcription

1 Nutrient Overview Nutrients 6 essential nutrients Basic functions of essential nutrients

2 What is a Nutrient? Nutrient: A substance the body uses for energy, to maintain and repair tissue or regulate functions Essential Nutrients: Nutrients the body can t make. They are required in our diet. Non-Essential Nutrients: Nutrients the body can make, i.e. cholesterol

3 6 Types of Essential Nutrients 1. Carbohydrates Provide glucose 2. Fat 3. Protein Glucose is stored in liver & muscle as glycogen Provide fatty acids Stored in body as fat Provide amino acids Muscle tissue made from amino acids 4. Vitamins Minerals Water

4 3 Basic Functions of Nutrients Provides Energy Contributes to Body Structure Regulates Functions Carbohydrates Protein Vitamins Fats Minerals Minerals Protein Water Water

5 Challenge Statement Vitamin supplements will give you energy Athletes who feel fatigue are likely low in vitamins. Share with classmate: Agree or disagree Why? Back of notecard write revised answer

6 Low in Energy Problem solve & experiment: Eating enough calories? Enough carbs? Do you have adequate carb storage in muscle? Eating iron rich foods? Iron (mineral) is necessary to bring oxygen to muscle Hydrated? Proper training or need day off from training?

7 Overview: Fuel Basics Identify the 3 energy systems that fuel your muscles during exercise What type of energy nutrient (carbs, fat, protein) is used in each system? Understand how intensity, duration and level of training determine type of energy nutrient the muscle uses during exercise.

8 Sports Nutrition Built upon the understanding of how carbs, fat & protein provide energy (ATP) to muscles The 3 nutrients are converted to energy in the form of ATP

9 ATP what you need to know ATP (Adenosine triphosphate) is used to power the muscles. The energy used by muscles Very little ATP is stored in the muscle. ATP must be continuously replenished to provide a steady supply of energy to muscles. In your body, there are 3 energy systems that make ATP in the muscle cells.

10 3 Energy Systems 1. Immediate Energy System No oxygen Creatine Phosphate 2. Anaerobic System No oxygen 3. Aerobic System Requires oxygen

11 Important to remember Most often, it is a combination of the 3 energy systems that supply ATP to your muscle. The body has limited storage of ATP (lasts 2-3 seconds) so it must be supplied by these energy systems for your muscle to work.

12 Immediate Energy System Fills immediate need until the other 2 energy systems can produce ATP Can produce large amounts of ATP for 5-15 seconds Does not need oxygen 1 step process - Creatine Phosphate gives a phosphate to build ATP Example: Sprinter bursts from starting block

13 Does the Immediate Energy System require carbs, fat or protein? What does it use to make ATP? How long does this energy system supply ATP to muscle?

14 Anaerobic Energy System Oxygen is NOT present Can supply ATP to muscle for up to 1-2 minutes Carbohydrate (glucose) is the only energy nutrient that can be used to make the ATP As ATP is produced, lactic acid accumulates & can impair muscle function, cause fatigue. When oxygen is available, lactic acid is burned as fuel. Brief high intensity exercise relies on this system Example: 400 meter dash & weight lifting

15 Anaerobic and Aerobic Energy

16 Aerobic Energy System Requires oxygen Glucose used as fuel without being converted to lactic acid Can supply energy for hours Fat and protein can be used as fuel. Glucose (carbs) and fat are the 2 major energy nutrients used to make ATP.

17 Anaerobic and Aerobic Energy

18 Aerobic & Anaerobic Mix Beginning of exercise, anaerobic system provides most of ATP (energy) for the muscle. After several minutes, aerobic system provides most of the ATP (energy). When exercise becomes intense (ex. sprinting) anaerobic system will be necessary to create ATP.

19 Energy System Mix & Sport

20 Pair & Share Energy Systems Discuss & write answers in your notes: 1. How does the Immediate Energy System make ATP? 2. How long does this energy last? seconds into your sprint, not enough oxygen has gotten to your exercising muscles. What energy system provides ATP? 4. What energy nutrient do you use to make ATP when there is no oxygen? 5. How long can this system provide ATP? 6. Plenty of oxygen is now available to the muscle, what energy system provides ATP? 7. Which 2 nutrients are preferred in this energy system?

21 Challenge Question - Revised How does your muscle get energy when there is no oxygen available? 1. It uses fat to make (ATP) energy 2. It uses glucose to make (ATP) energy 3. Muscle protein is broken down for quick energy 4. The body can t make energy without oxygen. I grade for participation!

22 Carbs & Fat: Fuel for Exercise Factors that determine type of energy nutrient (carbs or fat) your muscles will use during exercise: Intensity (pace) of exercise Duration of exercise Training level

23 Intensity (Pace) of Exercise Moderate to high intensity Intense exercise (sprinting, lifting) Use glucose to make ATP (anaerobic system) Intermittent exercise (ex. basketball, football, tennis, volleyball) Use glucose to make ATP (anaerobic & aerobic system) Low to moderate intensity Low to moderate exercises Use both glucose & fat to make ATP (aerobic system) Use fat ONLY when there is plenty of oxygen (walking, easy biking) Decreasing pace allows body to use fat and spare carbohydrate Fat supplies 50%-60% of fuel during low to moderate exercise Greater exertion, greater use of glucose for fuel

24 Duration of Exercise As duration increases: The need to use fat as fuel increases - unlimited supply In order to use fat as fuel, must decrease intensity because of need for oxygen Stored carbs (glycogen) - limited supply. Glycogen lasts 1-2 hrs for moderate to high intensity exercise. Must have glucose available to burn fat Fat burns in a glucose flame As duration increases; intensity must decrease

25 Training Level Training increases your body s ability to use oxygen, increases use of fat as fuel. Benefits: Burning fat as fuel spares glycogen With training, glycogen is used up at slower rate Training increases the capacity of the muscle to store glucose as glycogen. Benefits: Can store more glycogen in muscle Increase glycogen storage; increase duration With training, you can exercise longer (duration) at a higher intensity.