2 A - ISTITUTO DI ISTRUZIONE SUPERIORE

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Why do we need energy ?
2 A - ISTITUTO DI ISTRUZIONE SUPERIORE
GALLARATE ITALY
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Food requirement
Changes from one person to another
according to

• Gender
• Body structure
• Physical activity
• Climate

• Age
• Muscle mass
• Nutritional status
• Health

Energy intake to compensate the expenditure of
energy
The energy used must be replaced to maintain the
balance between the energy spent and the energy
supplied by food
This amount of energy is expressed with a unit of
measurement calorie (cal) or Joule (J)
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Lifestyle and nutrition

Sedentary
lifestyle less energy consumption compared to an
active life (sports, physical activity)
Diet
Adapted to the lifestyle
Not too many calories if we have a sedentary life
Calories appropriate to the expenditure of energy
Sports
Must vary according to
Fundamental in the growth of a person
It is best a varied and light diet, full of

• Fruit
• Vegetables

• Carbohydrates
• Fish

Which provide essential natural salts
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Nutrients
Our body turns any food we eat
into energy
The cells of our body to assimilate it
Must divide it into
More simple chemical compounds
Other fundamental substances for health

• Vitamins
• Fibers
• Minerals
• Water

• Proteins
• Lipids
• Glucides

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Find the starch in different substances
Laboratory experiment

• Goal
• Observe in which food is contained the starch
• Materials
• Distilled water
• Lugol (chemical reagent)
• Test tubes for every substance
• analyzed
• Small stick
• Some aliments

LUGOL
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Procedure
FIRST PART 1 Fill four test tubes with distilled
water 2 Put in the first tube glucose, in the
second saccharose, in the third starch in the
last one the water 3 Shake the four tubes 4 Add
seven drops of lugol 5 Observe
SECOND PART 1 With a small stick break in to
pieces all the different foods 2 In each tube
put a solution of food plus water 3 Add few drops
of lugol 4 Observe
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Observation
The lugol in the first part of the experience has
turned black only in the solution of water
starch
Water potato Black color
Water milk Yellow color
water bread Black color
Water cookie Black color
Water ham Yellow color
Water rusk Black color
Water bun Black color
Results of the second part
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Conclusion

• Only the substances with starch react with the
  lugol giving a black coloration
• We noticed that the starch is contained only in
  vegetable foods, if they have carbohydrates, like
  potatoes in fact we are not going to find starch
  in oil because it is a fat.

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Energy consumed during a typical day by an
italian boy
BREAKFAST The most important meal of the day Milk, orange juice,corn flakes, biscuits,jam.
LUNCH soft Taking mostly proteins, vegetables and carbohydrates.
SNACKS charge that helps to carry the day light and energetic
DINNER Pasta, rice, fish,eggs or cheese Do not overdo the dessert.
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The mediterranean diet...

• It is a nutritional model based on the
  consumption of foods of the Mediterranean basin
• Is based on the consumption of carbohydrates,
  vegetable fats, fruits and vegetables .
• is a healthy balanced diet, which is
  considered worldwide the most complete and correct
  diet.

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... and its benefits

• Promotes the proper balance between
  income and caloric energy expenditure
• Prevents heart attacks and cardiovascular
  problems, keep your cholesterol level under
  control, is full of substances that disable free
  radicals, takes away obesity, hypertension and dia
  betes
• The extensive use of olive oil 
• off sets animal fat, while the
•   moderate consumption of wine
• is a protective factor.

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The diet of an athlete How much energy?
A proper diet must lead to the body all the
calories it needs, but how many calories need the
human body? The quantity of calories your body
burns is exactly the amount that you must take
depending on the type of activity we are
doing. This means that an athlete needs more
calories than a normal person.
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Quick facts...

• Athletes achieve peak performance by training and
  eating a variety of foods.
• Athletes gain most from the amount of
  carbohydrates stored in the body.
• Fat also provides body fuel use of fat as fuel
  depends on the duration of the exercise and the
  condition of the athlete.
• Exercise may increase the athlete's need for
  protein.
• Water is a critical nutrient for athletes.
  Dehydration can cause muscle cramping and
  fatigue.
• Becoming an elite athlete requires good genes,
  good training and conditioning and a sensible
  diet. Optimal nutrition is essential for peak
  performance. Nutritional misinformation can do as
  much harm to the ambitious athlete as good
  nutrition can help.

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Pre-event meal plan
A pre-game meal three to four hours before the
event allows for optimal digestion and energy
supply. High-sugar foods lead to a rapid rise in
blood sugar, followed by a decline in blood sugar
and less energyAvoid a meal high in fats. Fat
takes longer to digest. Fiber has a similar
effect, as well. Take in adequate fluids during
this pre-game time. Caffeine (cola, coffee, tea)
may lead to dehydration by increasing urine
production. Don't consume any carbohydrates one
and a half to two hours before an event. This may
lead to premature exhaustion of glycogen stores
in endurance events.
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Doping and supplements
What is doping? Doping is the use (or abuse) of
substances or medicines in order to artificially
increase the physical performances and the
performances of an athlete. Making use of doping
is a violation of both the ethics of sport and
medical science.
What are supplements? Supplements are foods or
drinks that provides the body high doses of
nutrients or energy. Although a balanced diet
provides the body all the things that it needs,
as a result of large expenditures of energy it
can be useful to take these substances.
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Doping
THE NEGATIVE EFFECTS
- Make women more masculine, lowering the tone of
voice and hair growth. 
- Men risk a decrease in sperm production,
testicular atrophy and baldness.
- In adolescents they can block the height
because of the precocious maturation of the
growth process.
In general, this substances are very dangerous
because they increase the risk of cardiovascular
diseases and liver tumors, as well as
reproductive disorders.
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Supplements

• NATURAL SUPPLEMENTS energetic action, very
  slight effect on the body, does not affect your
  performance.
• SALT SUPPLEMENTS vitamins and carbohydrates that
  are used to replace salt lost during exercise.
• ENERGETIC SUPPLEMENTS vitamins and carbohydrates
  used to replace salt lost during exercise. Used
  under medical supervision.
• PLASTIC ADDITIVES proteins and aminoacids
  useful for tissues and physiological mechanisms
  in sport. Used under medical supervision.