NutritionNutrition

Chapter 5Olympic Sports Medicine

Nutrition VocabularyNutrition Vocabulary Amino acids Anemia Anorexia nervosa Bulimia Carbohydrates Digestive enzymes Electrolytes Fats Fiber Glycogens Ketones Lactovegetarians Lipids

Nutrition VocabularyNutrition Vocabulary Mineral salt Monounsaturated fats Nyctalopia Osteoporosis Ovolactovegetarians Polyunsaturated fats Protein Saturated fats Semivegetarians Starch Trace elements Vitamins Vegans

Nutritional ConsiderationsNutritional Considerations

NutrientsCarbohydratesProteinFatVitaminsMineralsWater

RolesGrowth, repair &

tissue maintenanceRegulation of body

processesProduction of

energy

Science of substances found in food that are essential to life

Nutrition Chapter 4Nutrition Chapter 4Carbohydratemost efficient, should intake 55-60 percent

of total dietSugars

– Simple (sugars) and complex (starch and fiber)– Monosaccharides

single sugars (fruits, syrup and honey) Glucose

– Disaccharides 2 sugars combined (milk sugar, table sugar)

– Should account for <15% of caloric intake

Nutrition Chapter 4Nutrition Chapter 4CarbohydrateStarches

– Complex CHO– Long chain glucose units– Rice, potatoes, breads– Body cannot use starch directly

Broken down in simple sugars Unused starches and sugars are stored as glycogen

to be used by the body later Inadequate CHO intake results in protein utilization

for energy

Fats- most concentrated Essential for normal growth and development saturated- from animal sources monounsaturated/polyunsaturated fats= liquid

form from plantsProtein-needed for growth, maintenance, repair to make enzymes, many hormones and antibodies

to fight infection. Amino acids Should encompass 12-15% of daily caloric intake

Amino AcidsAmino Acids– Basic units that compose protein– 20 amino acids compose the majority of body

protein– Most can be produced by the body while others

(essential) must be consumed– Animal products contain all essential amino

acids– Incomplete sources (i.e. plants sources) do not

contain all essential amino acids

VitaminsVitamins- Fat Soluble- Fat Soluble A- maintains skin/cells that line the body,

bone/tooth development, vision in dim light– liver, milk,deep green/yellow fruits/veggies

night blindness, dry skin, growth failure

D- normal bone growth and development– sunlight, dairy products, eggs/fish

Rickets E- protects cell membranes

– vegetable oils breakage of RBC leading to anemia

K- production of blood clotting substances– green leafy vegetables

increased bleeding time

Vitamins-Vitamins-water solublewater soluble Thiamin- needed for the release of energy from CHO, fats,

proteins– cereal products, pork, peas

lack of energy, nerve problems Riboflavin- energy from CHO, fats, proteins

– milk, liver, fruits.veg., breads/cereals dry skin, cracked lips

Niacin- same as Riboflavin– liver, meat, poultry, peanut butter

skin problems, diarrhea, mental depression B6 - metabolism of protein, production of hemoglobin

– white meats, whole grains, liver, bananas poor growth, anemia

B12- production of genetic material, maintains CNS– foods of animal origin

neurological problems, anemia

Vitamins-Vitamins-water solublewater soluble

Folic acid- production of genetic material– wheat germ, liver

anemia C- maintain connective tissue, tooth/bone formation

– fruits.veg. Scurvy

Pantothenic acid, Biotin-energy from CHO,fats, proteins

MineralsMinerals Calcium- bone/tooth formation, blood

clotting, muscle contraction– dairy products

osteoporosis

Phosophorus-skeletal development– meats/dairy products

Sodium/potassium- maintenance of fluid balance, nerve conduction– salt

Iron-formation of hemoglobin, carries oxygen– liver, red meats, enriched breads/cereals

iron deficiency anemia

Magnesium (energy supplying reactions)

MineralsMinerals Copper- same as iron, liver, nuts, shellfish

anemia Zinc- normal growth and development

– seafood and meats skin problems and delayed normal growth

Iodine- production of the hormone thyroxin– iodized salt

mental and growth retardation Fluorine- strengthens bones and teeth

– fluoridated water teeth are less resistant to decay

WaterWater Most essential of all nutrients

60% of the body weight

for energy production and normal digestion of other nutrients

temperature control

min. of 2.5 liters of water/day

Pre-game MealPre-game Meal What you eat several days before competition is more

important than 3 hrs before the game. 1. Large amounts of CHO. 2. Types of food that is easily digested to decrease injury to

abdomen. CHO are best. 3. Foods should not cause gastrointestinal irritation.

Carbonated drinks and gum should be avoided= gas. 4. Water intake increased. Avoid coffee, whole milk, tea. 5. Eat 3-4 hours before competition. 6. Athlete should feel satisfied after eating-

psychological reasons.

Body CompositionBody CompositionAvg. Body fat percentage Men= 12-15% college 8-12% athletes Women= 20-25% college 10-18% endurance athletes

Techniques of body composition Hydrostatic weighing Skinfold Electrical impedance

Weight Loss/gainWeight Loss/gainWeight loss. Diet alone: successful only 2% of the time.

– 35-45% of weight loss is by lean tissue.– Minimum caloric intake for female 1000-1200 and

males 1200-1400 calories/day. Exercise: involves 80-90% loss of fat tissue.

– Almost as difficult to lose weight as in diet alone. Diet and exercise combo: most efficient.

– A moderate caloric restriction combined with moderate increase in caloric expenditure.

– Lose 1.5-2 lbs per week.– The long haul approach is most efficient and longer

lasting.

Weight GainWeight Gain Goal is to gain lean tissue. Muscle mass increased by muscle work combined

with increase in dietary intake. Rate of gain is 1-2 lbs per week. 1 lb of fat = 3500 calories. 1 lb of lean body tissue= 2500 calories= less fat

more protein and water. Add 500-1000 calories a day will give added

boost for energy in a weight training program.

Assessing Caloric BalanceAssessing Caloric Balance

Calories/gram Fat= 9 cal/g CHO= 4 cal/g Protein= 4 cal/g

3500 cal/lb of fat Caloric balance = #Of calories consumed – # Of calories expended Calories may be expended

by:– Basal metabolism– Work– Excretion