Nutrition and Wellness

What is Nutrition

Process by which living organisms assimilate food and use it for growth and for replacement of tissues.

Proper Nutrition can reduce the likelihood of injury and allow the athlete to perform at a higher level.

Energy

Energy is the power used to do work or to produce heat or light.

Energy can be changed from one form to another, but cannot be created or destroyed.

Energy (cont’)

Plants convert solar energy into the chemical energy of carbohydrates, fats, and proteins by a process called photosynthesis.

Animals get their energy from the chemical energy contained in plants and other animals.

What does energy do?

Maintains body functions such as breathing, heartbeat, and thermoregulation (maintaining body temperature).

Energy is necessary for active movement; for example, muscle contraction.

Energy is used for growth and repair.

Food Components

Humans need a balanced diet that includes all of the following: Carbohydrates Proteins Fats Vitamins Minerals Water Fiber

Carbohydrates

Carbohydrates are the body’s primary source of fuel.Sugars = simple carbohydrates (convert to

glucose quickly)Starches = complex carbohydrates (convert to

glucose at a slower rate)Both end up as glucose after digestion

Carbohydrates (cont’)

45%-50% of daily calories come from carbohydrates, most of these are in the form of complex carbohydrates.

Complex carbohydrates are often accompanied by vitamins, minerals and fiber.

Average adult gets 2X as many calories from simple carbohydrates than the recommended daily amount.

Carbohydrates (cont’)

Glucose is stored as glycogen in the liver and muscles, or converted to fat and stored in the fat cells.

Glucose levels in the blood are controlled by hormones produced by the pancreas: Insulin: Stimulates the body cells and liver to take glucose

from the blood. Glucagon: stimulates glucose to be released back into the

blood after the liver converts the glycogen back into glucose. The balance of insulin and glucagon maintain the proper

blood sugar levels. Diabetes is a condition of having little or no insulin produced by the pancreas.

Protein

Proteins form one of the body’s main structural elements and are found in every cell in the body.

Each protein is composed of various combinations of 20 different building blocks called amino acids. Amino acids are provided to the body during the

breakdown of dietary protein during digestion.

Protein (cont’)

Amino Acids 9 “essential” amino acids: must be provided by the diet 11 “nonessential” amino acids: can be manufactured by the body A “complete protein” contains all 9 of the essential amino acids An “incomplete protein” is low in one or more of the essential

amino acids While most plant proteins are incomplete, a well-

balanced vegetarian diet can provide the body with all of the needed amino acids.

Protein (cont’)

Cells reassemble amino acids obtained from the diet and the liver into proteins that the body can use.

The average adult’s requirement for protein is considered to be 0.8 grams per kilogram of body weight.

Fats

Fat is responsible for all of the following:Carrier of fat-soluble vitaminsProvides essential fatty acids Important source of stored energyProvides insulation to prevent the loss of body

heat

Fats (cont’)

Fatty Acids are important components of fats Saturated:

Solid at room temperature. (lard) Associated with an increased risk of cancer and heart

disease when eaten in excess. Monounsaturated:

Liquid at room temperature Don’t have the negative association with cancer and

heart disease UNLESS they are hydrogenated, which makes them solid at room temperature. (margarine)

Fats (cont’)

Fatty Acids (cont’) Polyunsaturated:

Primary fat found in seafood. Can be solid or liquid at room temperature. Linoleic acid and alpha-linolenic acid are required for the

body’s cell structure and to produce certain hormones.

Trans fatty acids Made when unsaturated fatty acids are hydrogenated to

make margarines, shortening, and other solid fats.

Fats (cont’)

The average adult should ingest no more than 10% of their daily calories from saturated fats, with no more than 30% from all fats.

Vitamins

Vitamins are complex organic substances that the body needs to perform a variety of functions.

Insufficient amounts of vitamins will lead to deficiency disorders that are noted by specific signs and symptoms.

Vitamins (cont’)

Fat-soluble vitaminsStored in the body’s fat reserves and are

released as needed.Toxic when taken in large dosesVitamins A, D, E, K1, K2, and K3

Vitamins (cont’)

Water-soluble vitamins Are not stored in the body and must be

replenished on a regular basis Excess water-soluble vitamins are excreted in

the urine and therefore do not reach toxic levels in the body.

Vitamins B1, B2, B6, C, Niacin, B12, and folic acid.

Minerals

Minerals are essential parts of enzymes. Help to regulate many physiological

functions in the body, including:Transporting oxygen to cellsProviding a mechanism for muscle contractionAllowing nerve cells to conduct signals

Found in a variety of foods, although deficiencies can occur.

Water

The most important nutrient! Loss of 2%-3% of body weight can impair

performance Loss of 7%-10% can be fatal

Helps to: Regulate body temperature Transport nutrients Eliminate toxins and waste products Maintain proper metabolism

Water (cont’)

6-8 glasses should be consumed each day, more when active

Prehydrate: 1-2 glasses within an hour of exercise Helps with immediate fluid loss

During and after activity: Drink as much fluid as possible Restricting fluid intake with hamper performance and

can be dangerous.

Water (cont’)

Sports Drinks: Contain sugar, minerals such as potassium and

sodium, water, and sometimes vitamins Those containing ephedra (ma huang) should be

avoided due to dangerous side effects Good for workouts lasting more than one hour,

otherwise water is better. Sugar allows for muscle to gain energy and delay

fatigue.

Fiber

Dietary fiber is the indigestible component of plant material that humans consume.

Fiber keeps the digestive tract running smooth. Soluble fiber helps lower cholesterol levels Insoluble fiber adds bulk to intestinal content,

preventing constipation and allowing for easier elimination of waste.

Recommended 25 grams of fiber a day

Special Diets

Before beginning any diet the individual should consult their family doctor, nutritionist, ATC, or other health care professional.

Energy comes from muscle glycogen stores from eating carbohydrates every day, not just the pregame meal.

Special Diets (cont’)

Pregame meal Helps supplement muscle glycogen stores and

prevent low blood sugar levels Low blood sugar causes lightheadedness, fatigue, and low

concentration

3-4 hours before the game Foods high in carbohydrates and fluid (pastas,

vegetables, and fruits) Moderate amount of protein Avoid foods with high fat, sugar, or caffeine.

Ideal Body Weight

Body Mass Index (BMI) is a reliable indicator with some limits of total body fat. BMI= Weight (lbs)/Height (in)/Height (in)x703

Normal: BMI of 18.5-24.9 Overweight: BMI of 25-29.9 Obesity: BMI over 30 Does not take body type into consideration.

Making the Weight

Gaining Weight:Only possible through weight trainingWithout weight training, excess caloric intake

will be converted to fat. Losing weight:

Requires decreasing caloric intake or increasing energy expenditure, or both

Moderate diet and exercise is the best way

Nutritional Supplements

A dietary supplement is a product intended to enhance the diet and contains one or more or the following:VitaminsMineralsAmino acidsHerbsOther botanical substances

Nutritional Supplements (cont’)

Vitamins: A healthy person with a balanced diet gets all of the

vitamins they need. Do not provide energy and do not help build muscle Help release energy from the carbohydrates and fats

that are ingested. Athletes should consult a physician or dietitian before

taking.

Nutritional Supplements (cont’)

Minerals: Inorganic elements or molecules that do not

provide energy, but contribute to the production of energy from carbohydrates and fats.

Concentrated amounts should only be used under the advise of a physician.

Nutritional Supplements (cont’)

Herbal Supplements: Concentration can vary greatly from one batch to

another. Manufacturers do not have to demonstrate the safety

or effectiveness before they are put on the market. Provide some of the oldest medicines, but the

effectiveness has not been proven. Not regulated by the FDA.

Nutritional Supplements (cont’)

Glucosamine: Naturally produced in the body to make cartilage Proven treatment for osteoarthritis and to aid in the

recovery of some sports injuries. Can cause: stomach problems, heartburn and

diarrhea. Should not be taken by people with a history of heart

problems or diabetes.

Nutritional Supplements (cont’)

Chondroitin:Naturally occurring substance found in human

and animal cartilage.Proven treatment for osteoarthritisAnticoagulant users should consult their

physician before using.

Performance Enhancers

An ergogenic aid is any agent that enhances energy utilization, including energy production and efficiency.

Include: Anabolic steroids Growth hormone Androstenedione Caffeine Creatine monohydrate Ephedra

Performance Enhancers (cont’)

Anabolic Steroids: Manmade substances chemically related to male sex

hormones. Available legally only by prescription. Cycling: taking steroids for a certain time, quitting for

a while, starting again. Stacking: taking several types of steroids at the same

time in hopes of minimizing the negative effects.

Performance Enhancers (cont’)

Anabolic Steroids (cont’) Side effects: liver tumors and cancer, jaundice, fluid retention,

high blood pressure, increased bad cholesterol (LDL) and decreased good cholesterol (HDL), severe acne, trembling

Other side effects: Males: testicular shrinkage, reduced sperm count, infertility,

baldness, breast development, and an increased risk of prostate cancer.

Females: facial hair, male-pattern baldness, amenorrhea, clitoral enlargement, and deepening voice.

Adolescents: skeletons mature prematurely causing a stopping to growth in height.

Performance Enhancers (cont’)

Anabolic Steroids (cont’) Causes various mental conditions:

Aggression Mood swings Depression Paranoid jealousy Extreme irritability Delusions Impaired judgment

Other drug abuse may occur also.

Performance Enhancers (cont’)

Growth Hormone: Increases protein production and allows fat to

be used for energy rather than muscle glycogen.

Side effects: Heart disease Impotence Osteoporosis Death

Performance Enhancers (cont’)

Androstenedione: A steroid that is produced naturally in the body and is

converted to either testosterone or estrogen depending on gender.

Side effects: masculinizing effects in women and feminizing effects in men, premature bone growth cessation, aggression and mood changes, decreased HDL, increased cardiovascular disease, breast cancer, and pancreatic cancer.

Banned by the ICO, the NFL, and the NCAA

Performance Enhancers (cont’)

Caffeine: Makes people feel alert, full of energy, productive,

and in a better mood. Studies contradict each other in regards to the

benefits for athetes. Can cause sleeplessness, anziety, headache, upset

stomach, nervousness, and dehydration. Dehydration has a negative impact on athletic performance.

IOC banned caffeine over a certain limit.

Performance Enhancers (cont’)

Creatine monohydrate:An amino acid made by the body in the liver

and kidneys, found in skeletal muscle. Converted to phosphocreatine, which serves

as a storage reservoir for quick energy.Side effects: excess cellular water, weight

gain, muscle cramping, dehydration, GI stress, nausea, and seizures

Performance Enhancers (cont’)

Ephedra: A stimulant containing the herbal form of ephedrine. Ephedrine is used for weight loss, as an energy

booster, and to enhance athletic performance. Can cause hypertension, heart palpitations,

neuropathy, myopathy, psychosis, stroke, memory loss, heart rate irregularities, insomnia, nervousness, tremors, seizures, heart attacks, and death.

Nutritional Quackery

New supplements are often developed and sold without scientific research to support their claims of benefits or no harmful side effects.

Treated by the FDA as food and are not evaluated for safety and effectiveness.

Prey on the innocent, unsuspecting athlete who is looking for an edge on the competition.

Best protection against quackery is to be an informed consumer.

IOC, NCAA, and Professional Standards IOC (International Olympic Committee):

established 3 fundamental principles Protection of the health of athletes Respect for both medical and sports ethics Equality for all competing athletes

NCAA has a drug-testing program that mandates urine collection and analysis on specific occasions.

Professional athletic teams have written policy statements on the use of banned substances.

Ethics in Athletics

Guidelines for playersPlayers shall represent themselves and their

school with honor, proper conduct, and good sportsmanship.

Players shall comply fully with the rulings of officials.

Players shall adhere to the rules of the school and the athletic department.

Prehabilitation

A program with the goal of preventing injuries.

Addresses concerns or deficits recognized by the athlete, their family, physician, or other sports medicine professional.

Preseason Conditioning

Whenever athletes start a fitness program, or after they take an extended periods of time off, their bodies need time to adjust to the new stresses and demands

Preseason conditioning focuses on developing the athlete in the off-season Should begin 6-8 weeks before the season Should be supervised by a coach, physician, or other

sports medicine professional.

Strength Training

A process where the body changes in response to increased demands Requires application of exercise stress sufficient

enough to stimulate muscle fatigue without injury. If muscle is worked beyond it’s normal limits, it will

respond by becoming larger (hypertorphy) If a muscle is worked less than normal it will become

smaller (atrophy) Progressive resistance allows the body to adapt to the

increased demands placed on it.

Overload

Muscles increase in size and strength when they are forced to contract at tensions close to maximum

Must be a progressive process Reps of 4-8, sets of 3-4 Proper rest between sets helps to recover

from exertion and prepare for the next set.

Specificity

Muscles adapt specifically to the nature of the work performed. (ex: distance vs. power)

Different muscle fibers are used in the contractions Slow-twitch fibers: low-intensity activities such as

jogging, relatively fatigue-resistant. Fast-twitch fibers: high-speed, high-intensity activities

such as weightlifting, fatigue more rapidly.

Specificity (cont)

Increases in strength, including those in rehabilitation after surgery, are specific to the type of exercise and should be as close as possible to the desired movements of the activity.

Muscle fiber type plays an important part in determining success in some sports such as distance running and sprints, but not in others like shot-putting.

Reversibility

Muscles atrophy with disuse, immobilization, and starvation.

Slow-twitch fibers atrophy faster than fast-twitch fibers.

Keep this in mind when developing a rehabilitation program.

Individual differences

Fiber composition is genetically determined, although a good training program can make up for genetic deficiencies.

Stretching and Flexibility

Stretching, moving joints beyond their normal range, is useful for injury prevention as well as treatment.

Warming up is an essential part of stretching. It increases heart rate, BP, and respiratory rate which increases the oxygen and nutrient delivery to the muscles.

Stretching and Flexibility (cont)

Flexibility: the ability to move a joint freely through a full ROM Active people are more flexible than nonactive Females are more flexible than males Older people are less flexible than younger Flexibility is just as important as muscle strength and

endurance To increase flexibility in a joint the surrounding

muscles must be stretched.

Flexibility and Stretching (cont)

Static stretching: gradual stretching of a muscle through the entire ROM, done slowly until a pulling sensation occurs.

Ballistic stretching: involves a rhythmic bouncing motion, tends to increase chance of injury

Propriooceptive Neuromuscular Facilitation (PNF): combination of contraction and relaxation in the muscles, designed to be done with the assistance of a qualified individual.

Isometric Exercise

Muscle contracts but there is no movement of the affected joint

Often used for rehabilitation. The exact area of muscle weakness can be targeted.

Can cause an increase in BP, so those individuals with cardiovascular or BP issues should avoid strenuous isometric contractions.

Isotonic Exercises (Dynamic)

Movement of the affected joint occurs during contraction.

Can be partnered with manual resistance. If using a spotter or partner, then make

sure they are trained appropriately.

Isokinetic Exercise

Machines are used to control the speed of contraction within the range of motion.

Machines used by physical therapists and are not available to the general public, such as Cybex and Biodex

Circuit Training

Six to ten exercises are completed, one after another until all are done.

Specific # of reps or for a specific time Minimal rest between exercises If performing the circuit more than once,

then there is a longer rest between the circuits.

Cardiorespiratory Conditioning

AKA: Aerobic or endurance training Activities that put increased demands on the

lungs, heart, and other body systems. Utilizes large muscle groups (walking, jogging,

swimming, cycling, etc.) Goal: to train the heart and other muscles to use

oxygen more efficiently, allowing the athlete to perform exercise for longer periods of time.

Cardiorespiratory Conditioning (cont) Increases heart size which lowers the

resting heart rate and BP. Oxygen transfer rates are more efficient Resting metabolism increases Decreased fatigue, increased confidence,

improved strength, tone and endurance, reduces stress and body fat.