The basic concepts of nutrition start easy, yet the more one learns, the more convoluted it becomes. For example, meat is good, meat is bad, carbs are good, carbs are bad, fat is good, and fat is bad. I do not envy anyone who conducts research in the field of nutrition because recommended suggestions flip-flop every couple of years. Thankfully, there are some basic concepts that most experts agree upon, and those basics are what we want to teach the students. However, before we go in-depth with nutrition, we need to understand how our body uses and stores energy.

There are three primary macronutrients: protein, fats, and carbohydrates. Fats and carbohydrates are used primarily for energy, and protein is typically a “building block” material for the body. However, in certain circumstances, protein can also be used for energy, but it is not the preferred fuel source. Fat and protein are essential; we need them to survive. Fat supports many body functions and can be used to store energy when not enough calories are available. While carbohydrates are not “essential,” it is a good energy source and is the brain’s preferred fuel source.

Fat is not only a macronutrient that can be consumed in food. It is also a living tissue in the body. It can be called upon to release energy when energy is in short supply. When more calories are consumed than needed, the remainder can be stored in fat tissue for later use. Fat is beneficial because it can store energy without the water glucose (blood sugar) required, which helps keep our body weight lower. If we could not store energy in fat, we would weigh hundreds more pounds due to the extra water needed to accompany glucose molecules. Simply put, fat tissue can release fat for energy, and excess calories can be stored in fat tissue for later.

Protein, or amino acids, is the backbone for lean body mass tissues like muscle, bone, skin, hair, nails, organs, tendons, ligaments, etc. Specific amino acids cannot be synthesized in the human body; therefore, they must be consumed in food. These amino acids are “essential” in maintaining the human body’s integrity. When someone is starving, they are forced to use their fat reserves. They must also break down their own muscle and organ tissue to maintain life systems by converting the broken-down protein tissue to amino acids. Obviously, the body does not want to use its own muscle and organs to meet the amino acid requirements that support the organism’s life. It would much instead use consumed sources for amino acid replenishment.
Conversely, a person has to eat an enormous surplus of calories and protein to grow additional muscle mass. Lean body tissue, above maintenance, is “metabolically expensive,” or requires lots of energy to create and support. After the body is done growing, it strives for a state called “homeostasis,” which is the natural balance (and weight) the body would remain in with adequate nutrition.

The individual must have adequate nutrition and calories to support this lean body mass growth to reach their genetic growth potential. The growth could be stunted if the individual is not getting enough calories. Even scarier, if a child does not get adequate nutrition during sensitive periods of development, they may not reach their full intellectual potential. The brain can’t develop properly if it does not get enough energy for growth. A recent study suggested that the best and most efficient way to save the world from all potential upcoming disasters would be to use the money to feed all the children. So much potential is lost by malnutrition. If all children were adequately fed, we would have many more creative minds to solve all our problems. In summary, feeding all human children would be the most cost-effective measure to ensure the survival of humanity.

In this game, students see the relationship between lean body mass, fat, and carbohydrates and how calories are used and stored. Students will love this game because the basic mechanics come from Capture the Flag (always a fan favorite). Still, the added calorie dynamic will force the students to use strategy as they race to grow their humans first.

Materials: 

·      A large play area (gym or outside)

·      Lots of poly rubber disc dots

·      Around 50 small dome cones

·      At least two tennis balls for every student playing the game

·      Around 50 large sports balls (basketballs, volleyballs, or even dodgeballs would work)

Minimum Number of Students Needed: This game can be played with at least eight players but is much more fun with an entire class.

Age: Upper elementary and middle school