Sports Nutrition

Sports Nutrition Performance Influencing Factors Genetics

Training and Conditioning

NutritionPerformance Nutrition MeansFueling to boost activity performance on a daily basisFueling to decrease the risk of injuries, recover fully after workouts and stay healthyFueling with foods that taste good, foods you enjoy, foods that can be prepared easily, and foods you feel confident eating

Effects Of Good Nutrition EnergyEnduranceGrowthHydrationPerformancePrevention of diseasesRepair

Consequences of Poor NutritionWeight lossStrength lossLethargyChronic FatigueSoreness, joint painMicronutrient DeficitRespiratory InfectionsDiminished PerformanceOvertraining Syndrome

5What food does for the bodyFood satisfies 3 basic needs for the bodySupplies ________EnergyCaloriesA unit of heatSupports new tissue _______ and tissue ________Growth and repairHelps to regulate __________MetabolismSum of all physical and chemical processes that take place in the body (conversion of food to energy)

Healthy DietWhat are the 5 food groups?Bread/rice/cereal pasta (carbs), veggies (vit & min), fruits (vit and min), meat (protein), dairy (protein and fat)Two principles to follow to create a healthy diet to improve performance1: Eat a_______ of foodsVary your foods and balance from the 5 food groups2: Eat in _________Dont eat too much or too little of any nutrient/food group

NutrientsNutrientsSubstances that provide nourishment6 classes of nutrients:Only 3 provide energy CarbohydratesFatProteinVitaminsMineralsWater____________ between nutrients is important to prevent any deficiencies or excess build up impair performanceCarbohydratesA complex sugar that is a basic source of energy for the body1 gm = 4 calories60% of caloric intake Most readily available source of food energyBroke down to glucose for energyGlucose is stored in liver and muscle tissue as glycogenHigh carb diet is necessary to maintain muscle glycogen which is the primary fuel needed by athletesCarbohydrates (CHO) Fuel Muscle

A muscle is like a spongeKeep muscles full of fuelCarbohydrates reach muscles quicklySubstrate used to form GlycogenGlycogen is the PRIMARY energy source

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The Effect of Diet on Physical EnduranceMaximumendurance time:Normal mixed diet57 minFat and protein diet167 min114 minHigh-carbohydrate diet11Carbohydrates = FUELCarbohydrate Needs:30 minutes moderate exercise: 4-6 gm/kg (1.8-2.7 gm/#)1 hour intense training/day: 7gm/kg (3gm/#)1-2 hours intense training/day: 8-9 gm/kg (3.5-4gm/#)2-4 hours intense training/day 9-10gm/kg (4-4.5 gm/#)Ultra endurance athlete: >12gm/kg (5.5gm/#)150-lb student who does Aerobics classes:

300 gm/day165 Pound Soccer Player:

675 gm/day12Sample AthleteMale soccer playerTraining 2-3 hours/day165 lbs = 75kg9gm CHO/kg = 675 gm CHO

13What does 675gm of CHO mean to an athlete?2 large bagels 70g2 cups cereal 90g2 slices bread 30g2 cups milk 25g1 cup fruit yogurt 45g2 cups pasta/sauce100g1 cup beans 45g2 pc fruit 50g1 cup fruit juice 30g2 starchy veggies 60g4 cups Sport Drink 60g20oz Soda 70g675g

14FiberDietary FiberPortion of plant foods that cannot be digestedSoluble vs InsoubleSoluble- help reduce blood cholesterol levelsInsoluble- intestinal cleaner, help prevent constipation and other colon disordersAthletes should avoid eating fiber ~6 hours before training/eventProteinA major structural component of all body tissue and is required for tissue growth and repair.1 gm = 4 calories10% of caloric intake should come from proteinPrimary building block of body, but provides little energyComposed of building blocks called ______ ______Amino AcidsTotal of 20 Amino Acids ____ essential amino acids (must be provided by food)____ are made in the bodyProteinsComplete Proteins Meat, fish and poultry that contain all 9 EAAIncomplete ProteinsDo not contain all 9 EAA (vegetable proteins)Carbohydrates provide quick energy. Proteins, consumed days earlier, will increase staminaWhen picking protein in your diet, pick low-fat proteinTuna packed in water vs oil (1 g fat v 10 g fat)

Fat (lipids)Most concentrated source of food energy1 gm = 9 caloriesBurning 1 gram of fat requires twice the amount of exercise (energy) than burning 1 gram of carbs/proteinMake up no more than 30% of caloric intakeFat insulates and protects the bodys organs and aid in absorption and transport of fat soluble vitamins

Fat CategoriesSaturatedSolid at room temperatureMainly found in animal sourcesButterLard

UnsaturatedLiquid at room temperatureFound mainly in plantsSafflower oilOlive oilCanola oilFat intake should come from Unsaturated Fats Determinants of the Athletes Energy RequirementsDuring intense exerciseCarbohydrate stored in muscles and liver (glycogen) is predominant fuel sourceDuring prolonged exerciseFat stores are predominant fuel sourceFitness level of the athleteWell trained endurance athletes burn fat more efficiently, sparing limited glycogen storesVitaminsOrganic compounds that the body requires in small amounts for normal body functionRegulate metabolismHelp with processes in the body:Energy productionGrowthMaintenanceRepairTotal of 13 essential vitaminsDivided into two groups:Water soluble (B and C)Fat soluble (A, D, E, K)

Vitamins and AthletesObtain vitamins from variety of foodsAny excess vitamins from supplements are not utilized by the body and are excreted in the urineVitamins:A, B complex (B1, B2, B3, B6, B12), C, D, E, K, Folic Acid, Pantothenic Acid, BiotinMain one that aids with energy?B complexImportant for bone strength?Vitamin D

MineralsInorganic compounds that are essential to body functionTwo groups:Major Minerals- needed in large amountsMinor Minerals (Trace)- needed in small amountsShould get all minerals from a variety of foodsException: Female athletesCalcium- extra to prevent osteoporosisIron- help to improve oxygen throughout the body and boost energyWaterBody is ~%70 waterKeeps dehydration away which can impair athletic performanceControls body tempEnergy productionElimination of body wasteNeeds in the body:Sedentary- 64 oz (8 glasses)Active- 3-4 quarts/dayDrink ~1/2 your body weight in oz of H2OWhen does dehydration kick in?As soon as you feel thirsty

Dietary Guidelines for AmericansEat a variety of foodBalance food with exercisePlenty of grains, veggie and fruitsDiet low in fat, sat. fat, cholesterolModerate sugar intakeModerate sodium intake

How many calories do you burn?Need two things to determineBasal Metabolic Rate (BMR)The rate at which the body normally burns caloriesSomeones BMR depends on 3 thingsHeightWeightAgeActivity LevelDoes your food intake meet your needs?Get out a calculator and complete the worksheetPre-Exercise/Competition MealEating a proper meal the day of event will _____________ and __________Prevent hunger during exercise/competitionMaintain adequate blood sugar levelsLow blood sugar levels will affect concentration, coordination and timingDiet several days before competition affects amount of glycogen in musclesExercising/competing on a full stomach, good or bad?Causes indigestion, nausea and possible vomiting

Pre-Exercise/Competition MealHow long before an event should an athlete eat?One hourTakes ~ 1 hour for nutrients to reach the bodyWhat makes up a good pre-event meal Small bowl of cereal with 1% milk and juice or fruit2T peanut butter on whole wheat bread, juice/fruitGranola bar and appleNo supply of food?Keep a supply of iquid or nutrition bars

Pre-Exercise/Competition MealFoods to avoid before exercise/competitionHigh fat and high protein foodsEggs, bacon, hamburgers and fried foodsGo for high carbohydrate foodsQuickly digestedWhat to do for energy during endurance eventsSports barsBananasSports drinksA LOT of water!Recovery MealNeed carbohydrates to replace lost glycogen in the musclesMuscles are able to store more glycogen immediately after exercise than any other timeYou can store 2x as much glycogen post workout than 2-3 hours laterNo hungry after workout?Sports drinks, sports barsEating DisordersMost common?Annorexia NerovsaBulimiaDeath rate for long term athlete abusers20-30%As a trainer, you need to watch for signs/symptoms in athletesYou need to be aware of sports that have weight classifications!Wrestling, gymnastics, dancing, cross country and swimming BulimiaCharacterized by binging on large amounts of food, followed by purging (vomiting), fasting, over-exercising or laxative abuse. Athlete is normally within normal weightAbnormal obsession about body size and a fear of fatPhysical effectsSore throats (erosion of esophagus)Dental problems (tooth enamel destruction)Dehydration (loss of potassium can lead to cardiac problems)TXMonitored eating and evaluation by trained therapist Anorexia NervosaCharacterized by severe loss of appetite (problem with this definition?)Nervosa indicates this loss is related to emotional reasonsUnder weight (15% or more less than recommended weight)

TXMonitored eatingEvaluation Hospitalization and IV feeding

Signs/symptomsWeighing several times/dayParanoid about gaining weight, intense fearDistorted body imagePreoccupied with food and obsessed about caloriesExcessively thinHypothermicAmenorrheaCardiac arrhythmias

Eating Disorders and AthletesTop 20 Famous Athletes With Eating Disorders.docx

Sports Nutritional MythsAthletes bodies require supplements during trainingFalse-Supplements are only required when the diet is not able to meet the bodys demandsProtein build strong bodiesFalse-Exercise builds strong bodies. Protein is required to repair tissue but does not build muscle by itselfSports Nutritional MythsWhen we need fluids, we feel thirstyFalse- We need water long before we feel thirsty. Constant fluid replacement is required.Body weight matters most; light athletes are fasterFalse- Body composition is more important than body weight. Muscle is heavy.Sports Nutritional MythsThe only food intake that really matters is the food ingested immediately before an important eventFalse-Nutrition is a long-term pursuit and what you eat weeks before an event can effect your performanceWhat you eat between and after events doesnt matterFalse-What you eat before, during, and after an event can affect your performance. Post event is very important for rapid recovery