Nutritional Considerations Mrs. Marr Sports Medicine I.

Nutritional Nutritional ConsideratioConsideratio

nsns

Mrs. MarrSports Medicine I

ObjectivesObjectives1. Describe the importance of a well balanced

diet while in training and athletic competition. 2. Explain what a well balanced diet should

include for enhanced athletic performance. 3. Discuss the basic principles of carbohydrate

loading and its effects on athletic performance.

4. Describe methods of weight gain and loss and their effects on athletic performance.

5. Describe the difference between weight control and body composition.

6. Explain the difference between Bulimia and Anorexia Nervosa.

ObjectivesObjectives7.7. Identify the six classes of nutrients and Identify the six classes of nutrients and

describe their major functions.describe their major functions.8.8. Describe the advantages and disadvantages Describe the advantages and disadvantages

of supplementing various nutrients in the of supplementing various nutrients in the athlete’s diet.athlete’s diet.

9.9. Explain the advantages and disadvantages of Explain the advantages and disadvantages of pre-event meal.pre-event meal.

10.10. Explain the distinction between body weight Explain the distinction between body weight and body composition.and body composition.

11.11. Explain the principle of caloric balance and Explain the principle of caloric balance and how to assess it.how to assess it.

12.12. Describe methods for losing and gaining Describe methods for losing and gaining weight.weight.

Proper nutrition can positively Proper nutrition can positively contribute to:contribute to: StrengthStrength FlexibilityFlexibility Cardiorespiratory EnduranceCardiorespiratory Endurance

Performance vs. Food consumptionPerformance vs. Food consumption Myths and habits vs. physiological Myths and habits vs. physiological

benefitsbenefits Psychological vs. physiological Psychological vs. physiological

considerationsconsiderations

NutritionNutrition

Nutrition BasicsNutrition Basics

Nutrition Nutrition is the science of is the science of substances found in food that are substances found in food that are essential to lifeessential to life

Six Classes of NutrientsSix Classes of Nutrients1.1. Carbohydrates (CHO)Carbohydrates (CHO)2.2. ProteinProtein3.3. FatFat4.4. VitaminsVitamins5.5. MineralsMinerals6.6. WaterWater

Nutritional Nutritional ConsiderationsConsiderations

NutrientsNutrients

1.1. CarbohydratesCarbohydrates

2.2. ProteinProtein

3.3. FatFat

4.4. VitaminsVitamins

5.5. MineralsMinerals

6.6. WaterWater

RolesRoles Growth, repair & Growth, repair &

tissue tissue maintenancemaintenance

Regulation of Regulation of body processesbody processes

Production of Production of energyenergy

CarbohydrateCarbohydrate

Body’s most efficient energy Body’s most efficient energy sourcesource Major function Major function

Dietary recommendationsDietary recommendations Accounts for Accounts for 55-70%55-70% of total of total

caloric intakecaloric intake Effects on performance and Effects on performance and

injury preventioninjury prevention

CarbohydrateCarbohydrate SugarsSugars

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

MonosaccharidesMonosaccharides single sugars (fruits, syrup and honey)single sugars (fruits, syrup and honey) GlucoseGlucose

DisaccharidesDisaccharides 2 sugars combined (milk sugar, table 2 sugars combined (milk sugar, table

sugar)sugar) Should account for <15% of caloric Should account for <15% of caloric

intakeintake


StarchesStarchesComplex CHOComplex CHOLong chain glucose unitsLong chain glucose unitsRice, potatoes, breadsRice, potatoes, breads

CarbohydrateCarbohydrate StarchesStarches

Body cannot use starch directlyBody cannot use starch directlyBroken down in simple sugarsBroken down in simple sugarsUnused starches and sugars are stored Unused starches and sugars are stored

as glycogen to be used by the body as glycogen to be used by the body laterlater

Inadequate CHO intake results in Inadequate CHO intake results in protein utilization for energyprotein utilization for energy

Protein sparing action of glucose occurs Protein sparing action of glucose occurs if adequate CHO in the systemif adequate CHO in the system


Body’s most efficient Body’s most efficient energy sourceenergy source

Accounts for Accounts for 55-70%55-70% of of total caloric intaketotal caloric intake

CarbohydrateCarbohydrate SugarsSugars

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

MonosaccharidesMonosaccharides single sugars (fruits, syrup and honey)single sugars (fruits, syrup and honey) GlucoseGlucose

DisaccharidesDisaccharides 2 sugars combined (milk sugar, table 2 sugars combined (milk sugar, table

sugar)sugar) Should account for <15% of caloric Should account for <15% of caloric

intakeintake


StarchesStarchesComplex CHOComplex CHOLong chain glucose unitsLong chain glucose unitsRice, potatoes, breadsRice, potatoes, breads

CarbohydrateCarbohydrate StarchesStarches

Body cannot use starch directlyBody cannot use starch directlyBroken down in simple sugarsBroken down in simple sugarsUnused starches and sugars are stored Unused starches and sugars are stored

as glycogen to be used by the body as glycogen to be used by the body laterlater

Inadequate CHO intake results in Inadequate CHO intake results in protein utilization for energyprotein utilization for energy

Protein sparing action of glucose occurs Protein sparing action of glucose occurs if adequate CHO in the systemif adequate CHO in the system

FiberFiber FiberFiber

Structural part of plants and is not digestible Structural part of plants and is not digestible in humansin humans

SolubleSoluble Gums, pectinGums, pectin Oatmeal, legumes, and some fruitsOatmeal, legumes, and some fruits

InsolubleInsoluble CelluloseCellulose Grain breads and bran cerealGrain breads and bran cereal

FiberFiber Aids normal elimination of waste Aids normal elimination of waste

(bulk)(bulk) Reduces risk of colon cancer and Reduces risk of colon cancer and

coronary artery diseasecoronary artery disease Reduces incidents of obesity, Reduces incidents of obesity,

constipation, colitis, appendicitis, constipation, colitis, appendicitis, and diabetesand diabetes

FiberFiber Intake should be approximately Intake should be approximately

25 grams per day25 grams per dayMost only consume 10-15%Most only consume 10-15%Excessive consumption may Excessive consumption may

lead to intestinal discomfort lead to intestinal discomfort and increased loss of calcium and increased loss of calcium and ironand iron

FatsFats Most concentrated source of energy Most concentrated source of energy Serves to make food flavorable and contain Serves to make food flavorable and contain

fat soluble vitaminsfat soluble vitamins Essential for normal growth and Essential for normal growth and

developmentdevelopment Saturated vs. unsaturatedSaturated vs. unsaturated

Saturated Saturated (fatty acids derived from animal (fatty acids derived from animal products)products)

UnsaturatedUnsaturated (plant derivatives - liquid at room (plant derivatives - liquid at room temperature)temperature)

Other FatsOther Fats

PhospholipidsPhospholipids LecithinLecithin

SterolsSterols Cholesterol (consume <300mg/day)Cholesterol (consume <300mg/day)

Omega-3 fatty acidsOmega-3 fatty acids (unsaturated fat) (unsaturated fat) aids in reduction of heart disease, aids in reduction of heart disease, stroke, hypertension)stroke, hypertension) Found in cold-water fishFound in cold-water fish

Other FatsOther Fats

Fat SubstitutesFat Substitutes Simplese and OleanSimplese and Olean Contain 80% fewer calories than fat Contain 80% fewer calories than fat

and no cholesteroland no cholesterol May cause abdominal cramping and May cause abdominal cramping and

diarrheadiarrhea

Regulator NutrientsRegulator Nutrients Vitamins (13) serve as regulators in many Vitamins (13) serve as regulators in many

body processesbody processes Fat solubleFat soluble

Vitamins Vitamins A, D, E , KA, D, E , K Found in fatty portion of foods and oilsFound in fatty portion of foods and oils

Water solubleWater soluble Vitamin Vitamin C, B-complexC, B-complex vitamins (Bvitamins (B66, B, B1212,) Thiamin, ,) Thiamin,

Riboflavin, Niacin, Folate, Biotin, Pantohenic acid Riboflavin, Niacin, Folate, Biotin, Pantohenic acid Help to regulate metabolism but cannot be Help to regulate metabolism but cannot be

storedstored Each serves a series of rolesEach serves a series of roles

AntioxidantsAntioxidants

May prevent premature aging, May prevent premature aging, cancers, heart disease and other cancers, heart disease and other health problemshealth problems Help protect cells from free radicalsHelp protect cells from free radicals Include vitamins A, C, E, and Beta Include vitamins A, C, E, and Beta

CaroteneCarotene Found in a number of dark green, deep Found in a number of dark green, deep

yellow and orange fruits and yellow and orange fruits and vegetablesvegetables

SupplementsSupplements

Vitamin DeficienciesVitamin Deficiencies

Illness can results from a deficit in a Illness can results from a deficit in a particular vitamin/mineralparticular vitamin/mineral

Are avoidable if an adequate diet is Are avoidable if an adequate diet is consumedconsumed

MineralsMinerals 20 minerals have essential roles in 20 minerals have essential roles in

the bodythe body

Many are stored in liver and bonesMany are stored in liver and bones

MineralsMinerals Major Major MineralsMinerals

PhosphorusPhosphorus the second most abundant mineral in the body and 85% of it is found in the second most abundant mineral in the body and 85% of it is found in

the bones. the bones. The rest of the body's phosphorus is found in the blood, the fluid around The rest of the body's phosphorus is found in the blood, the fluid around

and in cells, and in various organs like the heart, kidneys, brain, and and in cells, and in various organs like the heart, kidneys, brain, and muscles, where it is involved in many critical functions. muscles, where it is involved in many critical functions.

It's main purpose is for building strong bones and teeth, but this mineral is It's main purpose is for building strong bones and teeth, but this mineral is used by practically every cell in the body. used by practically every cell in the body.

MineralsMinerals CopperCopper

essential mineral essential mineral usually found in foods containing iron. usually found in foods containing iron. The liver and brain contain the largest amounts of copper in the human body, The liver and brain contain the largest amounts of copper in the human body,

however, other organs will contain smaller amounts.however, other organs will contain smaller amounts. Copper is necessary for the growth, development, and maintenance of bone, Copper is necessary for the growth, development, and maintenance of bone,

connective tissue, brain, heart, and many other body organs. connective tissue, brain, heart, and many other body organs. It is involved in the formation of red blood cells, the absorption and utilization It is involved in the formation of red blood cells, the absorption and utilization

of iron, and the synthesis and release of life-sustaining proteins and enzymes. of iron, and the synthesis and release of life-sustaining proteins and enzymes. Copper stimulates the immune system to fight infections, repair injured Copper stimulates the immune system to fight infections, repair injured

tissues, and promote healing. tissues, and promote healing. Copper also helps to neutralize "free-radicals" which can cause severe Copper also helps to neutralize "free-radicals" which can cause severe

damage to cells.damage to cells. Deficiency: hemoglobin production is decreased and copper deficiency Deficiency: hemoglobin production is decreased and copper deficiency

anemia can result. anemia can result. Insufficient amounts can lead to inefficient utilization of iron and protein, Insufficient amounts can lead to inefficient utilization of iron and protein,

diarrhea and stunted growth. Various enzyme reactions require copper.diarrhea and stunted growth. Various enzyme reactions require copper.

MineralsMinerals ZincZinc

It fuels everything from manufacturing DNA, wound healing, It fuels everything from manufacturing DNA, wound healing, maintaining a strong immune system, to fighting colds, flu's, and maintaining a strong immune system, to fighting colds, flu's, and other infections. other infections.

Zinc is critical for proper functioning of the male reproductive Zinc is critical for proper functioning of the male reproductive system; The human body does not produce zinc on its own, so it system; The human body does not produce zinc on its own, so it must be obtained from outside sources. must be obtained from outside sources.

The mineral zinc can be found in both animal and plant food The mineral zinc can be found in both animal and plant food sources, but the richest source of zinc comes from animal food sources, but the richest source of zinc comes from animal food sources. sources.

MineralsMinerals IodineIodine

two thirds of the body's iodine is in the thyroid gland. two thirds of the body's iodine is in the thyroid gland. It plays a major role in thyroid health (thus controlling It plays a major role in thyroid health (thus controlling

metabolism), metabolism), Commonly derived from the diet in the form of iodized table salt Commonly derived from the diet in the form of iodized table salt

(one teaspoon of salt = 300 mcg of iodine). (one teaspoon of salt = 300 mcg of iodine). Sea salt is not iodized and is not a good source of iodine, and most Sea salt is not iodized and is not a good source of iodine, and most

salty snacks do not contain iodized salt either. salty snacks do not contain iodized salt either. Iodine deficiency is most common in people living in undeveloped Iodine deficiency is most common in people living in undeveloped

countriescountries Severe iodine deficiency often occurs in people that are afflicted Severe iodine deficiency often occurs in people that are afflicted

with thyroid disease or a hyperthyroid disorder, or those who with thyroid disease or a hyperthyroid disorder, or those who have developed a goiter. have developed a goiter.

Symptoms of iodine deficiency may manifest as extreme fatigue, Symptoms of iodine deficiency may manifest as extreme fatigue, weight gain, facial puffiness, constipation, slowing of both physical weight gain, facial puffiness, constipation, slowing of both physical and mental processes, and lethargy. and mental processes, and lethargy.

MineralsMinerals Fluorine Fluorine

Trace Mineral not technically an Trace Mineral not technically an essential essential mineralmineral because the body can live without itbecause the body can live without it

significant role in keeping teeth and bones healthy and strongsignificant role in keeping teeth and bones healthy and strong been added to toothpaste and some drinking water suppliesbeen added to toothpaste and some drinking water supplies

MineralsMinerals IronIron (energy metabolism and oxygen transport) (energy metabolism and oxygen transport)

Iron is a mineral essential for life. Iron is a mineral essential for life. It is present in every living cell and is necessary for the It is present in every living cell and is necessary for the

production of hemoglobin (primary component of red blood production of hemoglobin (primary component of red blood cells), myoglobin (major protein of muscle cells), and certain cells), myoglobin (major protein of muscle cells), and certain enzymes. enzymes.

Iron, along with calcium, are the two major deficiencies of Iron, along with calcium, are the two major deficiencies of American women (one of the reasons due to menstruation and American women (one of the reasons due to menstruation and bleeding)bleeding)

Can cause weakness, inability to concentrate, the susceptibility to Can cause weakness, inability to concentrate, the susceptibility to infection, impaired performance, and in general, ill health. infection, impaired performance, and in general, ill health.

Other people at risk of iron deficiency include dieters, Other people at risk of iron deficiency include dieters, vegetarians and athletes. vegetarians and athletes.

Calcium and copper must be present for iron to function Calcium and copper must be present for iron to function properly, and ascorbic acid (vitamin c) enhances absorption.properly, and ascorbic acid (vitamin c) enhances absorption.

Iron is necessary for proper metabolizing of B vitamins. Iron is necessary for proper metabolizing of B vitamins.

MineralsMineralsMagnesium Magnesium (energy supplying (energy supplying

reactions)reactions) Magnesium plays an important role in at Magnesium plays an important role in at

least 300 fundamental enzymatic reactions least 300 fundamental enzymatic reactions and for that reason is of vital importance in and for that reason is of vital importance in our health.our health.

Magnesium is found in dairy products, fish, Magnesium is found in dairy products, fish, meat and seafood, as well as in legumes, meat and seafood, as well as in legumes, apples, apricots, avocados, bananas, whole apples, apricots, avocados, bananas, whole grain cereals, nuts, dark green vegetables, grain cereals, nuts, dark green vegetables, and cocoa, while hard water and mineral and cocoa, while hard water and mineral water may also supply it in fair quantities.water may also supply it in fair quantities.

MineralsMinerals Calcium Calcium (bone formation, clotting, muscle (bone formation, clotting, muscle

contractions)contractions) Calcium is the most abundant mineral in the body. Calcium is the most abundant mineral in the body. primary function is to build and maintain skeletal tissue. primary function is to build and maintain skeletal tissue. Ninety-nine percent of the body's calcium supply resides in Ninety-nine percent of the body's calcium supply resides in

the bone and teeth. the bone and teeth. Osteoblasts are bone-forming cells in which calcium phosphate Osteoblasts are bone-forming cells in which calcium phosphate

is deposited. is deposited. Ameleoblasts are the tooth- forming cells that deposit calcium Ameleoblasts are the tooth- forming cells that deposit calcium

to form teethto form teeth maintaining the stability of fibrin, which allows blood to clot. maintaining the stability of fibrin, which allows blood to clot. required for the transmission of nerve impulses. required for the transmission of nerve impulses. controls the flow of fluid through cell membranes. controls the flow of fluid through cell membranes. also has a vital role in muscle contraction and relaxation. also has a vital role in muscle contraction and relaxation.

MineralsMinerals Sodium and PotassiumSodium and Potassium (nerve conduction) (nerve conduction)

Sodium known as saltSodium known as salt too much sodium too much sodium

increased risk of heart disease, stroke and high blood pressure, the increased risk of heart disease, stroke and high blood pressure, the development of kidney stones and other types of ailmentsdevelopment of kidney stones and other types of ailments

the body needs more than 100 milligrams per day to function the body needs more than 100 milligrams per day to function properlyproperly

Sodium is an electrolyte Sodium is an electrolyte along with chloride and potassium,along with chloride and potassium, helps control the electrical charges that occur between cells.helps control the electrical charges that occur between cells. These electrical charges are used by cells to communicate with one These electrical charges are used by cells to communicate with one

another. The electrical charges are also what give our five senses the another. The electrical charges are also what give our five senses the ability to see, smell, touch, hear and taste.ability to see, smell, touch, hear and taste.

Approximately 30% of the sodium mineral inside the body is stored Approximately 30% of the sodium mineral inside the body is stored in the bones and the balance is found in body fluids.in the bones and the balance is found in body fluids.

MineralsMinerals SodiumSodium is a main component of blood plasma and approximately is a main component of blood plasma and approximately

60% is contained in the fluids that surround cells. 60% is contained in the fluids that surround cells. About 10% of the body's sodium is stored inside the cells. This About 10% of the body's sodium is stored inside the cells. This

division helps maintain a proper balance of water inside as well as division helps maintain a proper balance of water inside as well as outside these cells.outside these cells.

Its presence in the circulatory system helps the body keep blood Its presence in the circulatory system helps the body keep blood pressure and the overall volume of blood flow within normal pressure and the overall volume of blood flow within normal ranges.ranges.

Sodium helps keep the blood from clotting, which can be a very Sodium helps keep the blood from clotting, which can be a very dangerous situation. dangerous situation.

In the blood, sodium together with potassium helps maintain the blood's In the blood, sodium together with potassium helps maintain the blood's delicate pH balance.delicate pH balance.

Sodium also helps carry important nutrients to the cells.Sodium also helps carry important nutrients to the cells. In the digestive system, sodium assists in the process of In the digestive system, sodium assists in the process of

metabolizing foods into energy. metabolizing foods into energy. It protects the stomach lining by preventing the acids inside the It protects the stomach lining by preventing the acids inside the

stomach from burning itstomach from burning it

MineralsMinerals Potassium Potassium (nerve conduction)(nerve conduction) Potassium is the third most abundant mineral in the body Potassium is the third most abundant mineral in the body considered an electrolyteconsidered an electrolyte The human body has about a 4 1/2 ounce supply and most of it is The human body has about a 4 1/2 ounce supply and most of it is

located inside muscle cells. located inside muscle cells. Studies have shown that potassium may help to prevent high blood Studies have shown that potassium may help to prevent high blood

pressure and may enhance the effect of antihypertensive pressure and may enhance the effect of antihypertensive medications. medications.

Both physical and mental stress can lead to a deficiency in potassium. Both physical and mental stress can lead to a deficiency in potassium. Alcohol, coffee, and sugar deplete potassium levels in the body. Alcohol, coffee, and sugar deplete potassium levels in the body.

Potassium assists in muscle contractions Potassium assists in muscle contractions It is critical to maintaining a normal heartbeat or heart rhythm. It is critical to maintaining a normal heartbeat or heart rhythm. Potassium also functions in the conduction of nerve impulses and Potassium also functions in the conduction of nerve impulses and

enables the body to convert glucose into energy, which is then stored enables the body to convert glucose into energy, which is then stored in reserve by the muscles and liver.in reserve by the muscles and liver.

WaterWater Most essential nutrient and most Most essential nutrient and most

abundant in body (60% of body abundant in body (60% of body weight)weight)

Essential for all chemical processesEssential for all chemical processes Lack of water (dehydration) can Lack of water (dehydration) can

lead to illness and deathlead to illness and death Body has mechanisms to maintain Body has mechanisms to maintain

homeostatic levels of hydration homeostatic levels of hydration (kidneys and solute accumulation)(kidneys and solute accumulation)

Electrolyte Electrolyte RequirementsRequirements

Involve minerals of the body - must Involve minerals of the body - must maintain adequate levels for maintain adequate levels for optimal functioningoptimal functioning

Excess sweating can lead to Excess sweating can lead to depletion of these electrolytesdepletion of these electrolytes

Help to maintain levels of hydrationHelp to maintain levels of hydration Can generally maintain through Can generally maintain through

proper diet, however, additional proper diet, however, additional salts may need to be added salts may need to be added periodicallyperiodically

Recommendation for fluid Recommendation for fluid replacementreplacement

Athletes should begin all exercise sessions Athletes should begin all exercise sessions well hydrated.well hydrated.

To ensure proper hydration the athlete To ensure proper hydration the athlete should consume 17 to 20 ounces of water or should consume 17 to 20 ounces of water or sport drink 2 to 3 hours before exercise and sport drink 2 to 3 hours before exercise and then 7 to 10 ounces 20 minutes before then 7 to 10 ounces 20 minutes before exercise.exercise.

Fluid replacement beverages should be Fluid replacement beverages should be easily accessible during activity and should easily accessible during activity and should be consumed at a minimal rate of 7 to 10 be consumed at a minimal rate of 7 to 10 ounces every 10 to 20 minutes.ounces every 10 to 20 minutes.

Recommendation for fluid replacement

During activity the athlete should consume the maximal During activity the athlete should consume the maximal amount of fluid that can be tolerated.amount of fluid that can be tolerated.

A cool, flavored beverage at 50 to 59° F is A cool, flavored beverage at 50 to 59° F is recommended.recommended.

Addition of proper amounts of carbohydrates and Addition of proper amounts of carbohydrates and electrolytes to a fluid replacement solution is electrolytes to a fluid replacement solution is recommended for exercise events that last longer than recommended for exercise events that last longer than 1 hour.1 hour.

A 6 percent carbohydrate solution appears to be optimalA 6 percent carbohydrate solution appears to be optimal For exercise lasting longer than 1 hour the addition of For exercise lasting longer than 1 hour the addition of

carbohydrates and electrolytes does not seem to carbohydrates and electrolytes does not seem to enhance physical performances.enhance physical performances.

The Production of Energy The Production of Energy from Foodstuffsfrom Foodstuffs

How is energy produced How is energy produced from foodstuffs?from foodstuffs?

How much energy is used How much energy is used during physical activity?during physical activity?

Recommended Dietary Recommended Dietary Allowances (RDA)Allowances (RDA)

Nutrient Requirements Nutrient Requirements and Recommendationsand Recommendations

Amount of nutrient required to Amount of nutrient required to prevent deficiency diseasesprevent deficiency diseases

Vary individuals and across Vary individuals and across populationspopulations

Requirements vs. RecommendationsRequirements vs. Recommendations RDA (Recommended Daily Allowance) vs. RDA (Recommended Daily Allowance) vs.

DRI (Dietary Reference Intake)DRI (Dietary Reference Intake) Food LabelsFood Labels

Aids consumers in determining levels of Aids consumers in determining levels of nutrients in foods nutrients in foods

Nutrition and Physical Nutrition and Physical ActivityActivity

Activity increases need for energyActivity increases need for energy not necessarily all vitamins, minerals not necessarily all vitamins, minerals and nutrientsand nutrients

Other Nutritional Other Nutritional ConsiderationsConsiderations

Protein Protein SugarSugar Vitamin & Mineral SupplementationVitamin & Mineral Supplementation CreatineCreatine CaffeineCaffeine AlcoholAlcohol Organic, Natural, and Health FoodsOrganic, Natural, and Health Foods HerbsHerbs VegetarianismVegetarianism

ProteinsProteins Required for growth, maintenance, Required for growth, maintenance,

and repair of the bodyand repair of the body Aid with enzyme, hormone, and Aid with enzyme, hormone, and

enzyme productionenzyme production Should encompass 12-15% of daily Should encompass 12-15% of daily

caloric intakecaloric intake

Amino Acids Amino Acids (Proteins)(Proteins)

Basic units that compose proteinBasic units that compose protein 20 amino acids compose the majority of 20 amino acids compose the majority of

body proteinbody protein Most can be produced by the body while Most can be produced by the body while

others (essential) must be consumedothers (essential) must be consumed Animal products contain all essential Animal products contain all essential

amino acidsamino acids Incomplete sources (i.e. plants sources) Incomplete sources (i.e. plants sources)

do not contain all essential amino acidsdo not contain all essential amino acids

Protein sources and Protein sources and needsneeds

Most diets are rich in protein and Most diets are rich in protein and often athletes consume twice the often athletes consume twice the amount that is recommendedamount that is recommended

Excess protein is converted to fat and Excess protein is converted to fat and may result in dehydration and may result in dehydration and potential kidney damagepotential kidney damage

Increased physical activity results in Increased physical activity results in increased need for protein in the dietincreased need for protein in the diet

SupplementsSupplements

Protein SupplementationProtein Supplementation Approximately 1-1.5g/kg body weight Approximately 1-1.5g/kg body weight

of protein should be consumed for of protein should be consumed for increasing muscle massincreasing muscle mass

Often times exceeded with normal Often times exceeded with normal diet and supplementation is not diet and supplementation is not necessarynecessary

SugarSugar Sugar and PerformanceSugar and Performance

Ingesting large quantities of sugar prior Ingesting large quantities of sugar prior to activity causes an increase glucose in to activity causes an increase glucose in the bloodthe blood

Release of insulin stimulated allowing Release of insulin stimulated allowing cells to utilize free circulating glucose, cells to utilize free circulating glucose, sparing blood glucosesparing blood glucose

Positive effect on performancePositive effect on performance However, some athletes are sensitive to However, some athletes are sensitive to

high CHO feedings and have problems high CHO feedings and have problems with increased levels of insulin with increased levels of insulin

Vitamin Vitamin SupplementationSupplementation

Athletes believe large doses can lead to Athletes believe large doses can lead to superior health and performancesuperior health and performance

Common practicesCommon practices Vitamin CVitamin C

to prevent common cold and slow agingto prevent common cold and slow aging May cause kidney stones and diarrheaMay cause kidney stones and diarrhea

Vitamin Vitamin SupplementationSupplementation

Vitamin EVitamin E Protects cell membranes from damageProtects cell membranes from damage Little evidence to support enhancing Little evidence to support enhancing

performance or life expectancyperformance or life expectancy B-complex vitaminsB-complex vitamins

Aid in release of energy from CHO, fat, and Aid in release of energy from CHO, fat, and proteinprotein

If additional energy is required, increased If additional energy is required, increased caloric intake is necessarycaloric intake is necessary

Mineral Mineral SupplementationSupplementation

A nutritious diet consists of eating a A nutritious diet consists of eating a variety of foods in the amounts variety of foods in the amounts recommended on the food pyramid. recommended on the food pyramid. An athlete whose diet meets those An athlete whose diet meets those

recommendations may not need nutrient recommendations may not need nutrient supplements.supplements.

Some people need extra iron and calcium.Some people need extra iron and calcium. Calcium and iron tend to be low and diets may Calcium and iron tend to be low and diets may

need to be modifiedneed to be modified Need to be certain additional minerals are Need to be certain additional minerals are

necessary in diet prior to purchase (save necessary in diet prior to purchase (save money)money)

Calcium DeficiencyCalcium Deficiency Most abundant mineral in bodyMost abundant mineral in body

Over time additional levels of calcium are required Over time additional levels of calcium are required for bone maintenance for bone maintenance

Without, bones become weak and brittle resulting in Without, bones become weak and brittle resulting in osteoporosisosteoporosis

Young adult requires 1000mg/dayYoung adult requires 1000mg/day Females tend not to get enough calcium in dietFemales tend not to get enough calcium in diet While exercise helps bones to retain calcium, While exercise helps bones to retain calcium,

extreme levels of exercise, causing hormonal extreme levels of exercise, causing hormonal imbalances, can disrupt calcium retentionimbalances, can disrupt calcium retention

Supplementing with calcium carbonate or citrate is Supplementing with calcium carbonate or citrate is advisableadvisable

CalciumCalcium

Milk products are the most reliable Milk products are the most reliable source of calciumsource of calcium

Some athletes complain it causes upset Some athletes complain it causes upset stomach due to a build up of intestinal stomach due to a build up of intestinal gasgas May be lactose intolerant and lack the May be lactose intolerant and lack the

enzyme lactase (lactase deficient)enzyme lactase (lactase deficient) Can supplement with lactase (scientifically Can supplement with lactase (scientifically

produced)produced)

IRONIRON

Iron DeficiencyIron Deficiency Common in females Common in females Results iron-deficiency anemia, limiting Results iron-deficiency anemia, limiting

oxygen carrying capacity of bloodoxygen carrying capacity of blood Athlete feels tired and weak due to Athlete feels tired and weak due to

muscles’ inability to generate energymuscles’ inability to generate energy

Creatine Creatine SupplementsSupplements

Creatine SupplementationCreatine Supplementation Naturally occurring substance in body Naturally occurring substance in body

produced by kidneys, pancreas and produced by kidneys, pancreas and liverliver

Found in Found in meat and fishmeat and fish Role in metabolismRole in metabolism Two types (free creatine and Two types (free creatine and

phosphocreatine)phosphocreatine)

CreatineCreatine Phosphocreatine is stored in skeletal Phosphocreatine is stored in skeletal

muscle and works to re-synthesize muscle and works to re-synthesize ATP during activityATP during activity

Positive effectsPositive effects increase intensity of workoutsincrease intensity of workouts lactic acid bufferlactic acid bufferstimulates protein synthesisstimulates protein synthesisdecreases total cholesterol and total decreases total cholesterol and total

triglycerides and improves HDL-LDL ratiotriglycerides and improves HDL-LDL ratio increases fat free massincreases fat free mass

CreatineCreatine Negative effectsNegative effects

weight gainweight gain muscle crampingmuscle cramping gastrointestinal disturbances and renal gastrointestinal disturbances and renal

dysfunctiondysfunction Not a banned substance, however, Not a banned substance, however,

distribution by NCAA institutions is distribution by NCAA institutions is bannedbanned

CaffeineCaffeine Central nervous system stimulant found Central nervous system stimulant found

in carbonated beverages, coffee, tea in carbonated beverages, coffee, tea (chocolate contains relate compounds (chocolate contains relate compounds related to caffeine)related to caffeine)

Increase alertness and decrease fatigueIncrease alertness and decrease fatigue Too much causes nervousness, Too much causes nervousness,

irritability, increased heart rate and irritability, increased heart rate and headachesheadaches

Headaches may result when ceasing Headaches may result when ceasing caffeine use (withdrawal)caffeine use (withdrawal)

CaffeineCaffeine

Not detrimental to Not detrimental to performanceperformance Enhances fat utilization and endurance Enhances fat utilization and endurance

performanceperformance Makes calcium more available allowing Makes calcium more available allowing

muscles to work more effectivelymuscles to work more effectively may cause slight headachesmay cause slight headaches

AlcoholAlcohol AlcoholAlcohol

Provides energy for the bodyProvides energy for the body Little nutritional valueLittle nutritional value Central nervous system Central nervous system depressantdepressant

decreases coordination, slows reaction decreases coordination, slows reaction time, decreases mental alertnesstime, decreases mental alertness

increases urine production (increases urine production (diuretic diuretic effecteffect))

Health FoodsHealth Foods Organic, Natural, of Health FoodsOrganic, Natural, of Health Foods

Claim to be safer and nutritionally Claim to be safer and nutritionally superior due to absence of pesticides superior due to absence of pesticides and fertilizersand fertilizers

All foods are organicAll foods are organic due to presence of due to presence of carboncarbon

More expensive no increased benefit More expensive no increased benefit physiologicallyphysiologically

Processing (preservatives) helps to Processing (preservatives) helps to maintain nutritional valuemaintain nutritional value

HerbsHerbs HerbsHerbs

Trend - natural alternatives to drugs and Trend - natural alternatives to drugs and medicationsmedications

Safe to ingest as natural medicines we few Safe to ingest as natural medicines we few side effects (occasional allergic reaction)side effects (occasional allergic reaction)

Offer nutrients that nourish brain, glands Offer nutrients that nourish brain, glands and hormonesand hormones

Don’t need to consume with food - contain Don’t need to consume with food - contain own digestive enzymesown digestive enzymes

Work with the body’s functions (whole body Work with the body’s functions (whole body balancers)balancers)

Caution must be exercised as there is Caution must be exercised as there is no no governmental control or regulationgovernmental control or regulation

VegetarianismVegetarianism Utilize plants to form foundation of Utilize plants to form foundation of

diet - anima foods are either excluded diet - anima foods are either excluded or included in a variety of eating or included in a variety of eating patternspatterns

Economic, philosophical, religious, Economic, philosophical, religious, cultural, or health reasonscultural, or health reasons

While practiced intelligently (not a While practiced intelligently (not a fad) a vegetarian diet can result in fad) a vegetarian diet can result in deficienciesdeficiencies

Diet must be carefully plannedDiet must be carefully planned

VegetarianismVegetarianism Total vegetarian (vegan)Total vegetarian (vegan)

all plant diet, no animal productsall plant diet, no animal products must be certain to consume enough must be certain to consume enough

calories and vit B12, calcium, zinc, and calories and vit B12, calcium, zinc, and ironiron

LactovegetarianLactovegetarian Consume plant foods and milk productsConsume plant foods and milk products Must watch iron and zinc levelsMust watch iron and zinc levels

VegetarianismVegetarianism OvolactovegetarianOvolactovegetarian

Consume plant foods, milk products and Consume plant foods, milk products and eggseggs

Iron is still a concernIron is still a concern

SemivegetarianSemivegetarian Still primarily plants but all other Still primarily plants but all other

products are consumed except red meat. products are consumed except red meat.

More Nutritional More Nutritional Considerations Considerations

Pre- Event NutritionPre- Event Nutrition Fast FoodFast Food Glycogen SupercompensationGlycogen Supercompensation Fat LoadingFat Loading Weight ConsiderationsWeight Considerations Eating DisordersEating Disorders

Pre-event NutritionPre-event Nutrition Importance and content pre-event meal Importance and content pre-event meal

vs. traditional rewarding that may vs. traditional rewarding that may hamper performancehamper performance Traditional steak and eggsTraditional steak and eggs

Long term food consumption is more Long term food consumption is more important than immediate consumptionimportant than immediate consumption

Purpose should be to provide Purpose should be to provide competitor with nutrients/energy and competitor with nutrients/energy and fluids for competitions (taking fluids for competitions (taking digestibility into considerationdigestibility into consideration

Pre-event NutritionPre-event Nutrition

Encourage athletes to be Encourage athletes to be conscious of dietconscious of diet

Diets are also individual to Diets are also individual to each athleteeach athlete

Individual is the best judge of Individual is the best judge of what should or should not be what should or should not be consumedconsumed

Pre-event NutritionPre-event Nutrition What is the individual comfortable What is the individual comfortable

withwith Liquid SupplementationLiquid Supplementation

Extremely effective and successfulExtremely effective and successful 225-400 calories per serving225-400 calories per serving Successful in reducing pregame Successful in reducing pregame

symptoms of dry mouth, abdominal symptoms of dry mouth, abdominal & leg cramps, nervous defecation & leg cramps, nervous defecation and nauseaand nausea

Pre-event NutritionPre-event Nutrition

Food generally takes 4 hours to Food generally takes 4 hours to clear stomach and upper GI tractclear stomach and upper GI tract

Liquid supplements clear Liquid supplements clear stomach and upper bowel before stomach and upper bowel before game time, settling the stomach game time, settling the stomach and making available nutrientsand making available nutrients

Pre-event Nutrition

Sample Pre-event MealsSample Pre-event Meals

OverviewOverview

The pre-event meal should beThe pre-event meal should be

(1) higher in carbohydrates(1) higher in carbohydrates

(2) easily digested(2) easily digested

(3) eaten 2 to 4 hours before an event, (3) eaten 2 to 4 hours before an event, and and

(4) acceptable to the athlete.(4) acceptable to the athlete. Glycogen super compensationGlycogen super compensation involves involves

maximizing the stores of carbohydrate maximizing the stores of carbohydrate in muscle and liver before a competitive in muscle and liver before a competitive event.event.

Glycogen Glycogen SupercompensationSupercompensation

Increase muscle and liver glycogen Increase muscle and liver glycogen stores prior to major event by stores prior to major event by altering eating and training habitsaltering eating and training habits

Decrease training at least 48 hours Decrease training at least 48 hours prior to eventprior to event

Increase CHO loading to increase Increase CHO loading to increase glycogen stores and positively glycogen stores and positively impact muscle glycogen and impact muscle glycogen and muscle endurancemuscle endurance


Six-day periodSix-day period Phase I (Days 1-2): hard training with Phase I (Days 1-2): hard training with

reduced CHO intakereduced CHO intake Phase II (Days 3-5): decrease training Phase II (Days 3-5): decrease training

and increase CHO (potentially and increase CHO (potentially increasing glycogen stores 50-100%)increasing glycogen stores 50-100%)

Phase III (Days 6-7): resume normal Phase III (Days 6-7): resume normal dietdiet


Not clearly demonstrated as Not clearly demonstrated as being beneficial in endurance being beneficial in endurance activitiesactivities

Do not perform more than 2-3 Do not perform more than 2-3 times per yeartimes per year

Ideally for prolonged duration Ideally for prolonged duration eventsevents

Fat LoadingFat Loading

Fat loading vs. Fat loading vs. carbohydrate loadingcarbohydrate loading

Intent = better energy sourceIntent = better energy source Negative side effectsNegative side effects

cardiac protein and potassium cardiac protein and potassium depletiondepletion

development of arrhythmias, development of arrhythmias, increased serum and cholesterolincreased serum and cholesterol

Fast FoodsFast Foods Way of life in America --world of Way of life in America --world of

fast food junkiesfast food junkies Often meal of choice during travelOften meal of choice during travel Big concern is the amount of fat Big concern is the amount of fat

(40-50% of calories from fat)(40-50% of calories from fat) Size vs. supersizeSize vs. supersize Increased menu size is a plus Increased menu size is a plus

(variety)(variety) Nutritional information postingNutritional information posting

Weight Control and Weight Control and Body CompositionBody Composition

Gains and loss of weight in athletes Gains and loss of weight in athletes can be problematiccan be problematic

Intelligent and conscientious Intelligent and conscientious approach involves some knowledge approach involves some knowledge of what is involved on the part of of what is involved on the part of the athlete and athletic trainerthe athlete and athletic trainer

Results in athlete displaying Results in athlete displaying discipline relative to types and discipline relative to types and quantities of foodquantities of food

OverviewOverview Body composition analysis indicates the Body composition analysis indicates the

percentage of total body weight composed of fat percentage of total body weight composed of fat tissuetissue versus the versus the percentage composed of lean percentage composed of lean tissuetissue..

Changes in body weightChanges in body weight are caused almost are caused almost entirely by a entirely by a change in caloric balancechange in caloric balance, which is a , which is a function of the number of calories taken in and function of the number of calories taken in and the number of calories expended.the number of calories expended.

Weight can be Weight can be lostlost by by increasing caloric expenditureincreasing caloric expenditure through exercise through exercise by by decreasing caloric intakedecreasing caloric intake through reducing food through reducing food

intakeintake or most effectively- by using a combination of moderate or most effectively- by using a combination of moderate

caloric restriction and a moderate increase in physical caloric restriction and a moderate increase in physical exercise during the course of each day.exercise during the course of each day.

Body Body CompositionComposition

Ideal body weight = age-related Ideal body weight = age-related height/weight chartheight/weight chart Inaccurate Inaccurate due to broad ranges and due to broad ranges and

failure to take individual body types failure to take individual body types into considerationinto consideration

Health and performance may Health and performance may be best indicatorsbe best indicators

Fat vs. nonfat components of Fat vs. nonfat components of body = body compositionbody = body composition


Non-fat or lean tissue (lean Non-fat or lean tissue (lean body weight)body weight) bone, muscle, tendon, bone, muscle, tendon,

connective tissueconnective tissue Body comp is the Body comp is the

relationship between fat relationship between fat tissue and lean body tissuetissue and lean body tissue


AveragesAverages Female 20-25% body weight = fatFemale 20-25% body weight = fat Male 12-15% body weight = fatMale 12-15% body weight = fat Should not fall below 3% and 12 % for Should not fall below 3% and 12 % for

males and female respectivelymales and female respectively Results in loss of essential fat padding for Results in loss of essential fat padding for

organsorgans


Overweight Overweight = excess body weight = excess body weight relative to size and staturerelative to size and stature

OverfatOverfat = excessively high = excessively high percentage of total body weight is fatpercentage of total body weight is fat

ObesityObesity = extreme amount of = extreme amount of excessive fatexcessive fat Female >30% and male >20% percent Female >30% and male >20% percent

body fatbody fat


Factors that determine amount of fatFactors that determine amount of fat Number of cellsNumber of cells

Proliferation or hyperplagia of fat cells Proliferation or hyperplagia of fat cells occurs from birth to pubertyoccurs from birth to puberty

Size of cellsSize of cells Increase/decrease over time until adulthood Increase/decrease over time until adulthood

relative to caloric balancerelative to caloric balance Change of weight = change in size not Change of weight = change in size not

numbernumber


AdiposeAdipose cell stores triglycerides cell stores triglycerides (liquid fat)(liquid fat)

Moves in and out of cells according Moves in and out of cells according to energy demandsto energy demands

Moderate, long term activity uses Moderate, long term activity uses greatest amount of fatgreatest amount of fat

One pound of fat = 3500 One pound of fat = 3500 calories, stored as triglyceridescalories, stored as triglycerides

Assessing Body Assessing Body CompositionComposition

Several methodsSeveral methods Hydrostatic, bioelectrical impedance, Hydrostatic, bioelectrical impedance,

skinfold thickness measuresskinfold thickness measures Skinfolds based on the fact that 50% Skinfolds based on the fact that 50%

of body fat is subcutaneousof body fat is subcutaneous Utilize skin fold calipersUtilize skin fold calipers Relatively low accuracy but is easy to Relatively low accuracy but is easy to

learn and utilizelearn and utilize Error is Error is ++ 3-5% 3-5%

Determining Body Mass Determining Body Mass IndexIndex

Determine extent of overweight or Determine extent of overweight or obesity using height and body weightobesity using height and body weight

BMI (body mass index) is a ratio of BMI (body mass index) is a ratio of height and weightheight and weight

Utilized to measure health risks Utilized to measure health risks associated with obesityassociated with obesity

BMI >25 indicate BMI >25 indicate excess body fatexcess body fat BMI 25-30 indicates BMI 25-30 indicates overweightoverweight BMI >30 indicates state of BMI >30 indicates state of obesityobesity

Assessing Caloric Assessing Caloric BalanceBalance

Caloric balance = Caloric balance = Calories consumed - Calories Calories consumed - Calories

expendedexpended

Positive caloric balance results in weight Positive caloric balance results in weight gain and vice versa for negative caloric gain and vice versa for negative caloric balancebalance


Can be calculated through accurate Can be calculated through accurate record keeping of calories consumed record keeping of calories consumed and expended relative to metabolic and expended relative to metabolic and activity needsand activity needs Calories are expended through:Calories are expended through:

basal metabolism (calories expended at rest) basal metabolism (calories expended at rest) work (activity that requires more energy than work (activity that requires more energy than

sleeping)sleeping) excretionexcretion


Must calculate total time engaged in Must calculate total time engaged in all 3 areas over a 24 hour periodall 3 areas over a 24 hour period

BMR is determined in laboratory BMR is determined in laboratory setting through indirect calorimetry setting through indirect calorimetry which measures oxygen uptakewhich measures oxygen uptake


Work (type, intensity, duration) Work (type, intensity, duration) must be determinedmust be determined

Body size also factors in Body size also factors in Energy expenditures can be Energy expenditures can be

consulted to determine average consulted to determine average energy expenditures per activity energy expenditures per activity (kcal/min/lb)(kcal/min/lb)

Methods of Weight Methods of Weight LossLoss

Exercise or dieting alone is ineffective Exercise or dieting alone is ineffective over the long runover the long run

Dieting alone results in lean body tissue Dieting alone results in lean body tissue lossloss Should not drop below 1000-1200 calories Should not drop below 1000-1200 calories

for women and 1200-1400 for menfor women and 1200-1400 for men Exercising, while resulting in loss of fat Exercising, while resulting in loss of fat

mass, will also enhance strength, mass, will also enhance strength, cardiorespiratory endurance and cardiorespiratory endurance and flexibilityflexibility

Methods of Weight Methods of Weight LossLoss

The key is moderationThe key is moderation A combination of dieting and exerciseA combination of dieting and exercise A negative energy balance must be A negative energy balance must be

achievedachieved Loss of 1.5-2.0 pounds per week is Loss of 1.5-2.0 pounds per week is

adequateadequate Weight loss of more than 4-5 pounds per Weight loss of more than 4-5 pounds per

week can be attributed to dehydrationweek can be attributed to dehydration It takes time to put weight on and also It takes time to put weight on and also

takes time to take it offtakes time to take it off

Methods of Weight Methods of Weight GainGain

Aim should be to Aim should be to increase lean body increase lean body massmass

Increased physical activity (muscle Increased physical activity (muscle work) and dietary modificationswork) and dietary modifications

Approximately 2500 calories is Approximately 2500 calories is required per pound of lean body mass, required per pound of lean body mass, an increase 500-1000 calories per dayan increase 500-1000 calories per day

A 1-2 pound per week gain is A 1-2 pound per week gain is adequateadequate

Eating DisordersEating Disorders Epidemic in our society, Epidemic in our society,

especially in sportsespecially in sports 1 out of 200 girls age 12-1 out of 200 girls age 12-

18 will develop some 18 will develop some pattern of eating disorder pattern of eating disorder (1-2% of population)(1-2% of population)

Eating DisordersEating Disorders BulimiaBulimia

Bulimia Bulimia is an eating disorder that is an eating disorder that involves periodic binging and subsequent involves periodic binging and subsequent purging.purging.

Generally females ranging in age from Generally females ranging in age from adolescence to middle ageadolescence to middle age

Periods of starvation, bingeing (thousands of Periods of starvation, bingeing (thousands of calories) and purging through vomiting, fasting calories) and purging through vomiting, fasting and laxatives/diureticsand laxatives/diuretics

BulimiaBulimiaCharacteristicsCharacteristics

Typically bulimic athletes are white, Typically bulimic athletes are white, middle to upper-middle classmiddle to upper-middle class

Perfectionist, obedient, overcompliant, Perfectionist, obedient, overcompliant, highly motivated, successful highly motivated, successful academically, well-liked, and a good academically, well-liked, and a good athleteathlete

gymnastics, track, dancegymnastics, track, danceoccasionally seen in male gymnasts and occasionally seen in male gymnasts and

wrestlerswrestlers

BulimiaBulimiaBingeing and purging can result Bingeing and purging can result

inin stomach rupturestomach ruptureheart rhythmheart rhythmliver damageliver damagetooth decay from acidstooth decay from acidschronically inflamed mucous chronically inflamed mucous lining of mouth and throatlining of mouth and throat

Anorexia NervosaAnorexia Nervosa Anorexia nervosaAnorexia nervosa is a form of mental illness in is a form of mental illness in

which a person reduces food intake and which a person reduces food intake and increases energy expenditure to the extent that increases energy expenditure to the extent that the loss of body fat threatens health and life.the loss of body fat threatens health and life. 30-50% of anorexics also suffer from bulimia30-50% of anorexics also suffer from bulimia Characterized by distorted body image and constant Characterized by distorted body image and constant

concern about weight gainconcern about weight gain Impacts mostly femalesImpacts mostly females Starts often with adolescents and can be life Starts often with adolescents and can be life

threateningthreatening While the athlete tends to be too thin they continue While the athlete tends to be too thin they continue

to feel fatto feel fat Deny hunger and are hyperactiveDeny hunger and are hyperactive Highly secretiveHighly secretive

Eating DisordersEating Disorders Early intervention is critical with Early intervention is critical with

eating disorderseating disorders Empathy is a mustEmpathy is a must

Psychological counseling is keyPsychological counseling is key Must have athlete recognize the Must have athlete recognize the

problem, accept the benefits of problem, accept the benefits of assistance and must voluntarily assistance and must voluntarily accept help for treatment to workaccept help for treatment to work

Female Athlete Female Athlete TriadTriad

Potentially fatal problemPotentially fatal problem Combination of eating disorder, Combination of eating disorder,

amenorrhea and osteoporosisamenorrhea and osteoporosis Some suggest eating disorders may Some suggest eating disorders may

exist in 62% of females in certain exist in 62% of females in certain sports and amenorrhea found in 60%sports and amenorrhea found in 60%

Major risk is the fact that bone lost Major risk is the fact that bone lost may not be regainedmay not be regained

Chapter OverviewChapter Overview

The classes of nutrients are The classes of nutrients are carbohydrates, fats, proteins, vitamins, carbohydrates, fats, proteins, vitamins, minerals, and water.minerals, and water.

Carbohydrates, fats, and proteinsCarbohydrates, fats, and proteins provide the energy required for muscular provide the energy required for muscular work and also play a role in the function and work and also play a role in the function and maintenance of body tissues.maintenance of body tissues.

Protein supplementation is not necessary.Protein supplementation is not necessary. Vitamins are substances found in foods, Vitamins are substances found in foods,

which have no caloric value but are which have no caloric value but are necessary to regulate body processes.necessary to regulate body processes.

Chapter OverviewChapter Overview

Antioxidants are nutrients that protect Antioxidants are nutrients that protect the body against various destructive the body against various destructive agents.agents.

Minerals are also involved in Minerals are also involved in regulation of bodily functions and are regulation of bodily functions and are used to form important body used to form important body structures.structures.

Water is the most essential nutrient Water is the most essential nutrient and should be used with sports drinks and should be used with sports drinks in fluid replacement.in fluid replacement.

Review QuestionsReview Questions1. What is the value of good nutrition in terms of an

athlete's performance and injury prevention? 2. Have each member of the class prepare a week's food

diary; then compare it with other class members' diaries.

3. What are the daily dietary requirements according to the food pyramid? Should the requirements of the typical athlete's diet differ from those on the food pyramid? If so, in what ways?

4. Describe the advantages and disadvantages of supplementing iron and calcium.

5. Is there some advantage to pre-event nutrition? 6. Are there advantages and/or disadvantages in the

vegetarian diet for the athlete? 7. Discuss the importance of having an athlete monitor

body composition. 8. Explain the most effective technique for losing weight. 9. Contrast the signs and symptoms of bulimia and

anorexia nervosa.

Questions?Questions?

Nutritional Considerations Mrs. Marr Sports Medicine I.

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Transcript of Nutritional Considerations Mrs. Marr Sports Medicine I.