Unit 6

Sports Nutrition

Amy Habeck, MS, RD, LDN

An organic molecule

Essential for human survival

Exists in water and fat soluble forms

Photo © AbleStock

An organic moleculeEssential for human survivalExists in water and fat soluble formsNeeds are expressed as RDA or AI

• Includes B complex, C• Easily transported in blood• Excess is excreted in urine• Have a low potential for toxicity• Dissolve in water

• Includes B complex, C• Dissolve in water• Easily transported in blood• Excess is excreted in urine• Have a low potential for toxicity

RDA/AI:Men = 900 µg RAE Women =700 µg RAEUL = 3,000 µg RAE

Functions:VisionCell differentiation Immune function

Known as retinoids

Known as retinoids Functions:

VisionCell differentiation Immune function

RDA/AI:Men = 900 µg RAE Women =700 µg RAEUL = 3,000 µg RAE

What are some good sources of vitamin A?

Critical for DNA synthesis and cell division

Doesn’t play a large role in energy production or metabolism

In the US grains are fortified (by mandate) with this vitamin

Aids in the maturation of RBCs and repair of tissues

Helps to lower levels of homocysteine in the blood, thus potentially lowering the risk for heart disease.

Critical for DNA synthesis and cell division

Doesn’t play a large role in energy production or metabolism

In the US grains are fortified (by mandate) with this vitamin

Aids in the maturation of RBCs and repair of tissues

Helps to lower levels of homocysteine in the blood, thus potentially lowering the risk for heart disease.

• Have a higher potential for toxicity• Excess can be stored in fatty tissues

of body• Do not dissolve in water• Require dietary fat for transport in

blood• Includes A, D, E, K

• Includes A, D, E, K• Do not dissolve in water• Require dietary fat for transport in

blood• Excess can be stored in fatty tissues

of body• Have a higher potential for toxicity

Signs of deficiency:RicketsOsteoporosis

Symptoms of toxicity:HypercalcemiaMuscle weaknessHeart arrthymiasKidney stones

Source: USDA

Signs of deficiency:RicketsOsteoporosis

Symptoms of toxicity:HypercalcemiaMuscle weaknessHeart arrthymiasKidney stones

Source: USDA

Signs of deficiency:Deficiencies rareMuscle weakness and incoordinationHemolytic anemia

Symptoms of toxicity:Decreased blood clottingEasy bruising

Source: USDA

Signs of deficiency:Deficiencies rareMuscle weakness and

incoordinationHemolytic anemia

Symptoms of toxicity:Decreased blood

clottingEasy bruising

What are some good sources of vitamin E?

Source: USDA

Found naturally only in animal products Can cause pernicious anemia

Megaloblastic, macrocytic anemia Referred to as cobalamin Of concern to vegetarians and vegans,

as well as older athletes Plays a role in health of nervous and

cardiovascular systems, growth and development of tissues and energy production

Found naturally only in animal products Can cause pernicious anemia

Megaloblastic, macrocytic anemia Referred to as cobalamin Of concern to vegetarians and vegans,

as well as older athletes Plays a role in health of nervous and

cardiovascular systems, growth and development of tissues and energy production

Chemical substances from plants. Approx. 50 of these are consumed in

typical American diet. Consumption is associated with

decreased risk for cardiovascular disease and cancers.

Common sources are fruits, vegetables and grains.

Chemical substances from plants. Approx. 50 phytochemicals are

consumed in typical American diet. Consumption is associated with

decreased risk for cardiovascular disease and cancers.

Common sources are fruits, vegetables and grains.

Use soy milk instead of dairy milk on cereal or as a beverage

Complement all meals with one or two fruits or vegetables

Use whole grain foods more often than processed grains

Try a new grain recipe that uses bulgar, barley, or oats

Eat fruit for dessert such as a baked apple, chopped melon or chilled berries

Functions:Controls blood calcium

levelsBone

growth/development RDA/AI:

AI = 5 to 15 µgUL = 50 µg

“Sunshine” vitamin

“Sunshine” vitamin Functions:

Controls blood calcium levels

Bone growth/development

RDA/AI: AI = 5 to 15 µg UL = 50 µg

What are good sources of vitamin D?

Group of phytochemicals Antioxidant and anticancer agents Examples:

Lycopene Sources:

Tomatoes and tomato products

Group of phytochemicals Antioxidant and anticancer agents Examples:

Lycopene Sources:

Tomatoes and tomato products

Functions:Blood clottingBone mineralization

AI:Men = 120 µgWomen = 90 µgUL not established

Also known as quinones

Source: USDA

Also known as quinones

Functions: Blood clotting Bone mineralization

AI: Men = 120 µg Women = 90 µg UL not established

What are good sources of vitamin K?

Source: USDA

RDA/AI (alphatocopherol):RDA = 15 mgUL = 1,000 mg

Functions:Antioxidant

Also known as tocopherol

Source: USDA

Also known as tocopherol Functions:

Antioxidant RDA/AI (alphatocopherol):

RDA = 15 mgUL = 1,000 mg

Source: USDA

A component of NAD and NADPCoenzymes involved in the transfer of

hydrogen ions in the anaerobic and aerobic energy systems

Highly involved in energy production and mitochondrial metabolism (ATP production)

Deficiency can develop into pellagra if left untreated

Used in pharmacological doses to correct low HLD and high LDL cholesterol

A component of NAD and NADP Coenzymes involved in the transfer of

hydrogen ions in the anaerobic and aerobic energy systems

Highly involved in energy production and mitochondrial metabolism (ATP production)

Deficiency can develop into pellagra if left untreated

Used in pharmacological doses to correct low HLD and high LDL cholesterol

What are good food sources of niacin?

Needs escalate with simultaneous increase of carbohydrate intake

Plays a major role in energy production Important for development and

maintenance of nervous system Low intakes in athletes results in

diminished exercise endurance Severe deficiency can result in Beriberi

Needs escalate with simultaneous increase of carbohydrate intake

Plays a major role in energy production Important for development and

maintenance of nervous system Low intakes in athletes results in

diminished exercise endurance Severe deficiency can result in Beriberi

Produced in the body as byproducts of normal cellular functions

Highly reactive molecules Usually contain oxygen Possess unpaired electrons, giving me

an electronic charge I give up electrons in a process known

as oxidation May damage DNA, lipids, proteins or

other molecules

Symptoms of toxicity:VomitingFatigueBlurred visionLiver damage

Signs of deficiency:Deficiencies rareNight blindnessHyperkeratosis

Source: USDA

Signs of deficiency:Deficiencies rareNight blindnessHyperkeratosis

Symptoms of toxicity:VomitingFatigueBlurred visionLiver damage

Source: USDA

Signs of deficiency: Impaired blood clottingExcessive bleeding

Symptoms of toxicity:None documented

Source: USDA

Signs of deficiency: Impaired blood clottingExcessive bleeding

Symptoms of toxicity:None documented

Source: USDA

What level of protein, carbohydrate and fat is recommended for this athlete and sport?  Discuss how each nutrient is utilized when the athlete is actively participating in the sport. 

Due at the end of Unit 6Submit to Dropbox for Unit 6Due date: Tuesday at 11:59:59 pm EST

The student will prepare a 6 – 8 page paper (with references) to address this portion of the project answering the following questions:

1. The student prescribes correct percentages of carbohydrate, protein and fat in the diet for the athlete and sport.2. The student correctly illustrates the steps in carbohydrate metabolism during athletic activity.3. The student describes the storage of carbohydrate in the athlete.4. The student correctly illustrates the steps in protein anabolism in the athlete and sport.5. The student correctly illustrates the steps of protein catabolism in the athlete and sport.6. The student describes the use of fat as an alternative energy source for athletes.7. Provide healthy sources of fat for your athlete.

Student discusses the breakdown of carbohydrates when they enter the mouth, how and where glucose is stored, and the metabolism of glucose. Student discusses at length how this improves their athlete’s performance. Student discusses how many carbohydrates their athlete needs and provides reasons as to why they need that amount. Provide carbohydrate as a percentage of total calories.

Student discusses protein breakdown and buildup. Student is able to adequately discuss how much protein their athlete needs. Student is able to relate this back to their athlete and their particular sport and training. Provide protein as a percentage of total calories.

Student discusses functions of fat and describes healthy fat sources in the appropriate amount for athlete. Student describes fat metabolism and relates this to athlete’s specific sport. Student identifies fat as an alternative energy source and relates this to athlete’s specific sport and training. Provide fat as a percentage of calories.

Thank you for your kind attention and participation

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