Sports nutrition day 2

Sports Nutrition Fiber, Proteins, fats and cholesterol

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Dietary Fiber (Roughage)

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Fiber comes from cellulose in plant cell walls. 

• Grains, vegetables, fruits (not in juices)

• The portion of plant foods that cannot be digested

• Reduces blood cholesterol level 

• Can prevent constipation and other colon disorders

Open Ended

Where does fiber come from? 

​fiber

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Fiber should not be a part of the pre-exercise meal as the colon can get very active during sports activity.  

Yikes!  😬

​Protien

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• A major structural component of all body tissue; required for tissue growth & repair

• A necessary component of hormones, enzymes, & blood-plasma transport systems

​Protien

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• Protein is not a significant source of energy

• They are made up of Amino Acids. 

  • Of the 20 Amino Acids, there are 9 that our body does not make, and must get from food.

Multiple Choice

Protiens are a great source of energy! 

• True

• False 

Open Ended

Protiens are made up of....

​Protien

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• Many foods high in protein will also be high in fat. 

• Read labels and choose lower fat protein sources.

Fats (Lipids) ​

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• Fats, or lipids, are the most concentrated source of food energy. 

One gram of fat supplies about 9 calories, compared to the 4 calories per gram supplied by carbohydrates and protein.

Multiple Choice

Fats are the most concentrated source of energy 

• True

• Fasle 

​Why do we need fats?

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• Fats are the body’s only source of the essential fatty acids necessary for growth, healthy skin, and healthy hair. 

• Fat insulates and protects the body’s organs against trauma and exposure to cold. 

• Fats are also involved in the absorption and transport of fat-soluble vitamins.

Multiple Choice

_______ is body’s only source of the essential fatty acids necessary for growth, healthy skin, and healthy hair. 

• Fats 

• Proteins 

• cholesterol 

• Vitamins

​Types of fats

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• Saturated fat (e.g., butter and lard) is solid at room temperature and is derived mainly from animal sources. 

• Unsaturated fat (e.g., olive, corn, and canola oil), found mainly in plants, is liquid at room temperature.

Poll

Satuated fats are 

• good

• Bad

Multiple Choice

Unsaturated fats are

• good

• bad

​Fats

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• Choose foods containing unsaturated fats. Saturated fats contribute to the production of cholesterol, a white waxy substance found in the blood.

  • Builds up along the artery walls (called atherosclerosis), can inhibit blood flow and is a major risk factor in heart disease.

Multiple Choice

____ is a white waxy substance found in the blood.

• fat

• lipids

• Cholesterol 

• protien 

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Some cholesterol is needed by the body.

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• High-density lipoproteins (HDLs) are known as “good cholesterol”

  • In Monounsaturated Fats such as canola oil, avocados, nuts, and olive oil,

  • Help to rid the body of LDLs

Low-­density lipoproteins (LDLs) are known as “bad cholesterol”.

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Some cholesterol is needed by the body.

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• Polyunsaturated Fats, (in salmon, sardines, mackerel, and soft margarine) should be eaten in smaller quantities.

  • They eliminate LDLs in the blood, but they also lower the HDLs too.

Saturated fats (in meat) contribute to the bad cholesterol. 

Multiple Choice

HDL are 

• Good cholesterol 

• Bad Cholesterol 

Multiple Choice

LDL are

• Good Cholesterol

• Bad cholesterol