Sports Nutrition

Unit 8

Role of Diet if Athletics

Maximize their performanceProvide the necessary raw material to allow a good training program to build and run the human machineNutritional status, age, genetic background affect nutrient needsDiets must be individualizedMany myths and fads among athletes

Purpose of Nutrition

Good Nutrition promotes a healthier mind and bodyAids in resistance to illnessesEnergy and vitality are increasedHelp athlete feel better and sleep better

Functions of Food

The right combination of nutrients work together in the body to:

Provide heatPromote growthRepair tissueRegulate body processes

The United States Department of Agriculture (USDA)

Developed The Food Guide PyramidProvides the following basic dietary guidelines:

Eat a variety of foodsAvoid too much fat, especially unsaturated fat and cholesterolEat food with adequate starch and fiberMaintain a desirable body weightAvoid too much sodium and sugar

The Food Guide Pyramid

The categories in the pyramid are not considered to be equalsIdea is to get people to eat a more balanced diet. Benefits are many

Lower fatIncrease FiberGet more vitamins and minerals in dietProtect yourself from illness

Basic Nutrients

Chemical substances in food that:provide energyact as a building block in forming new body componentsAssist in the functioning of various body processes6 classes

Carbohydrates, Proteins, Fats, Vitamins, Minerals, and Water

CarbohydratesBasic source of energy for body heat and body activitiesSugars, starches, and fiber found in fruits, vegetables and grainsBody converts sugars and starches to glucose for energy or to glycogen for energy storage in the liver and musclesWhen glycogen stores are full, excess carbohydrates are stored to fatFiber is not absorbed but is essential for gastrointestinal functioning50-60% of caloric to keep glycogen stores filledCarbohydrate loading requires 70-80% carbohydrate intake

Proteins

Derived from animal foods-meat, milk, eggs, fish, cheese and poultryDerived also from soybeans, dry beans, some nuts and whole grain productsBroken down into 20 amino acids8 are essential to build and repair tissueBodies least efficient source of energyBody can not store protein, therefore extra is converted into fatIntake 10-12% of caloric intake

Fats (Lipids)

Fried foods, butter, margarine, salad dressings, oils, mayonnaise are all high sourcesMeats, eggs, milk and cheese contain fat tooProvide energy, carry vitamin A and D to cells, and are necessary for normal growth and developmentInsulate the body from temperature extremes Protect and shield body organ’s from impactAdd flavor to our food

Fats cont...

Are necessary, in fact important in dietOften eat far more than the daily recommended values30% of caloric intake is recommendedMost Americans consume 50% or more of their caloric intake from fatHigh fat diets are associated with heart disease, hypertension and cancers

Saturated or Unsaturated Fats

Saturated fats tend to raise the cholesterol level of bloodUnsaturated fats are subdivided

MonounsaturatedAre neutral effect on cholesterol

PolyunsaturatedLower the cholesterol level in blood Fats are not digested as quickly as other nutrients

Considered basic source of muscular energy, since they are used when carbohydrates are depleted

Vitamins

Essential for maintaining good healthLack of vitamins lead to deficiency conditionsMost cannot be synthesized by body and must be ingested via foods or pillsNo single food or food group will supply all vitamins needed by the bodyEat a variety of foods

Fat Soluble or Water Soluble Vitamins

Fat SolubleVitamins A, D, E, and KEmulsified and absorbed in the small intestinesStored in body cells, especially the liver

Water SolubleB complex and Vitamin CAbsorbed along with water through the digestive track and dissolve in body fluidsBody does not store well, excess excreted in urine

Minerals

Inorganic substancesHave functions essential to life

CalciumNecessary for bone strength and muscle contractions

PotassiumRegulates cardiac rhythm

IronAssists hemoglobin in the delivery of oxygen to body tissues

SodiumEssential in maintaining fluid balance

PhosphorusNeeded for strong bones and teeth

Water

Necessities of lifeMost of water intake is ingested in the daily diet as fluid or as the fluid contained in solid food

Metabolism

Chemical reactions occurring in the bodyTwo phases

CatabolismReactions which break down complex organic compounds into simple compoundsProvides Energy

AnabolismSeries of reactions whereby small molecules are built into more complex molecules Form body’s structural and functional componentsRequires energy

Sports Nutritional Myths

Calories are caloriesFalse- a variety of nutrients are very important to maintaining a healthy diet

Athlete’s bodies require supplements during training

False-Supplements are only required when the diet is not able to meet the body’s demands

Protein build strong bodiesFalse-Exercise builds strong bodies. Protein is required to repair tissue but does not build muscle by itself

Sports Nutritional Myths

When 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 Myths

The only food intake that really matters is the food ingested immediately before an important event

False-Nutrition is a long-term pursuit and what you eat weeks before an event can effect your performance

What you eat between and after events doesn’t matter

False-What you eat before, during, and after an event can affect your performance. Post event is very important for rapid recovery

Pre Game Meals

What you eat before you train or compete has four main functions

To help prevent hypoglycemia To help settle your stomach, absorb some of the gastric juices and decrease hungerTo fuel your muscles with food eaten in advance that is stored as glycogen and food eaten within an hourTo pacify your mind with knowledge that your body is well fueled

Nutrition Benefits for Sport Performance

Eat adequate high carbohydrate mealsTo fuel and refuel your musclesFood eaten an hour before exercise keeps you from getting hungry and maintains your blood sugar, they don’t replenish muscle glycogen stores

If exercising for longer than 60-90 minutes intake carbohydrates that enter bloodstream slowly as they are digested

Rice, pasta, yogurt, oatmeal, bean soup, apples, banana

If exercising for less than an hour snack on foods that digest easily and will settle

Bread, English muffins, bagels, crackers, pasta

Nutrition Benefits for Sports

Limit high-fat proteins like cheese, steak, hamburgers and peanut butter

These proteins take longer to empty from the stomachFat delays gastric emptying and cause sluggishness and nausea

Be cautious with sugary foodsSoft drinks, jelly beans, sport drinks etc…Quickly enter the bloodstream as they are digestedIf eat within 15-20 minutes before hard exercise can drop the blood sugar , leaving one tired, light-headed, and fatigue

Nutrition Benefits for Sports

Allow adequate time for food to digestHigh calorie meals take longer to leave the stomach than do lighter snacksAllow 3-4 hours for a large meal to digest, 2-3 hours for a smaller meal and 1-2 hours for a liquid meal and less than an hours for a small snack

If you get jittery and are unable to tolerate any food before an event

Have an extra-large bedtime snack instead of breakfastLearn how to best fuel your body

Nutrition Benefits Cont…

Always eat familiar foods before competitionDon’t try anything newNew foods always carry the risk of settling poorly, causing intestinal discomfort, acid stomach, heartburn or camps

Drink plenty of fluidsYou are unlikely to starve to death during an event, but you might dehydrateDrink an extra 4-8 glasses of fluid the day beforeDrink at least 2-3 glasses of water up to 2 hours beforeDink another 1-3 glasses 5-10 min before start

Pre-Event Training

TaperingIt is wise to gradually decrease the training program about 48 hours before competitionThis enables the body to replenish essential stores Reduces or allows body to eliminate various metabolites that might reduce performance

Alternate Eating Patterns

Food fads are rampant among athletesNO food, vitamin, hormone or supplement will substitute for sound nutrition and hard workVegetarian diet

Primary concern is whether enough protein is consumedProteins have essential amino acids and are balanced better in animal products than plant foodsMust carefully plan diet to include all amino acids

Carbohydrate Loading

Endurance athletes whose events last for more than 90 continuous minutes benefit best from carbohydrate loading

Long distance runners, swimmers, bicyclists and cross country skiers

May also benefit athletes involved in sports that require prolonged movements of varying intensities

Soccer, lacrosse, ice hockey, as well as tournament sports

Carbohydrate Loading

Defined as saturating the muscle with carbohydrates- the body’s most efficient source of fuel1-3 pounds of water weight is usually gained during carbo-loading, since water is stored with glycogen70-80% of calories should come from carbs, 10-15% from fat and 10-15% from protein

Carbohydrate Loading

Load every day, not just before a big eventDaily intake of 60-80% of carbohydrates prevents chronic glycogen depletion

Allows one not only to compete at best, but train at best

Be careful, too many carbohydrates can cause intestinal distressWhen you taper training, you do not need to intake additional calories, simply maintain standard intake

Carbohydrate LoadingInclude adequate protein

Especially endurance athletes who use some protein for energy

Do not fat overloadChoose wholesome, fiber-rich carbs

Keeps your system running smoothlyBran muffins, whole wheat bread, bran cereals, fruit

Plan meals carefullyDay before event, eat biggest meal at lunchtime so that the food has more time to digest

Drink extra fluids to hydrate your bodyAvoid alcoholic and caffeine beverages- dehydrating

Post Game Meals

What you eat after a hard workout or competition affects recoveryOften athletes do not feel hungry or don’t have time to eat after exerciseRecreational exerciser who works out 3-4 times a week, need not worry about recovery dietCompetitive athletes need to make careful selections of foods eaten after exercise

Football two a daysAn athlete with multiple event per meetTriathlete who trains twice a dayAn aerobic instructor who teaches several classes daily

Recovery Fluids

Loose fluids by sweat during exerciseBest replacements are by water, juices and watery foods like watermelonsDetermining how much you need to replace

Weigh yourself before and afterThe goal is to lose no more that 2% of bwAny more than 2% are you are dehydrated

Recovery Carbohydrates

Ideally you should consume carbohydrate rich food/beverages within 15 minutes after your workoutEnzymes responsible for making glycogen are most active at this time and will most rapidly replace the depleted glycogen storesLiquids and solids are equal

Recovery Carbohydrates

Popular carbohydrate rich foods are:8 oz or orange juice and medium bagel16 oz of cranberry juice8 oz fruit yogurtOne bowl of corn flakes with milk and bananaSport drinks

Be aware that they lack most vitamins and minerals that natural foods haveMore expensive

Recovery Protein

Protein can enhance glycogen replacement in the initial hours after hard exerciseProtein Eaten along with carbohydrates is a winning combination

Recovery Electrolytes

When you sweat you lose water as well as minerals such as potassium and sodiumElectrolytes are primarily responsible for muscle cramping and intolerance to heatYou do not need supplements to replenish electrolytes after exercise- standard diet has more than enough to replenish any lost

Rest

Time is necessary for the recovery process of healing and refuelingTo completely replace depleted glycogen stores, the muscles may need up to 2 days of rest with no exercise and a high carb dietExpect to experience soreness on the second day after strenuous exercise that damages your muscleQuality training is better than quantity training- do not underestimate the power of rest

Fluid Replacement

Water is one of the most important nutrients You can survive only a few days without itDrinking too little water or losing too much through sweating inhibits ability to exercise at maximum potentialFree access to water before, during and after activity should be encouraged

Purpose of Water

Water in the blood transports glucose, oxygen and fats to working musclesIn blood, water carries away metabolic waste productsIn urine, water eliminates metabolic wasteIn sweat, water dissipates heat through the skin, regulating body temperatureIn saliva and gastric secretions, water helps digest foodWater helps to lubricate joints and cushion organs and tissues

Fluid Replacement

Plain water is most effective and inexpensive meansDrink small volumes (8 oz) of water frequently (every 15 min) rather than large volumes infrequently Thirst mechanism is unreliable

Brain does not signal the thirst until you are becoming dehydratedThis significantly hurts your performance

Drink a cold fluid, help hydrate and cool you off

Body Composition

Estimation of a person’s body fat versus body massWomen have approximately 10% more adipose tissue than do menFat is stored in various locations and severs as a protection and insulation to the bodyAverage Female 22-25% fatAverage Male 12-18% fatFat is a must, a goal of 0% is not possibleLess than 6% is unsafe for malesLess than 10% for women leads to amenorrhea

Measuring Body Fat

There are four common methodsUnderwater weighing, Skin calipers, BIA and NIR

There is no simple, inexpensive method to date that is 100% accurateStandard error of most measurement is plus or minus 3%Body Fat and Ideal Body Weight should be discussed togetherBody Fat changes as one

Lose fat, gain muscle, shape up or slim down

Underwater Weighing

Traditionally considered to be most accurateSubject exhales all the air in their lungs and is then weighed while submerged in a tank of waterMeasures body density and is translated mathematically into percent body fatErrors

Not completely exhaling all air out of lungsEquipment may not have precise weighing systems

Skin fold Calipers

Convenient and relatively accurateCalipers are large “pinchers” that measure the thickness of the fat layer of specific body sitesErrors

Poorly calibrated calipersImprecise location of the specific body sites

Bioelectrical Impedance Analysis

Computerized method with increasing accuracyCurrent current is sent through the body via electrodes attached to wrists and anklesFlow of the current is affected by the amounts of water in the bodyBecause water is the only fat free tissue, current flow can be translated into percent body fatErrors

If you are dehydrated, premenstrual, have undigested food in your stomach or are improperly positioned during the test

Near Infrared Reaction

Measures the thickness of the skin at only one siteMay poorly represent overall body fatBased on the principles of light absorption and reflectionAn instrument that emits an infrared light beam is placed over the bicepsThe light that is absorbed by the muscle and fat and is reflected off the boneThe measurement at only one site limits the accuracy

Weight Gain

Proper exercise and diet must be combined in right waysIn order to gain 1 pound of body weight per week you need to consume an additional 500 calories per day- above normal intakeExtra calories should primarily come from extra carbohydrates rather than extra proteinsProtein Powders and amino acid supplements are fruitless expenses

Weight Gain Challenges

Finding time to eat can be hard, here are some tips to help boost caloric intake

Pack portable snacksEat frequentlyEat an extra snackEat larger than normal portions at mealtimeEat higher calorie foods

You most likely to gain weight if you consistently eat larger than normal meals

Weight Gain Summary

Consume 500-1000 additional calories per dayInclude muscle-building exercise- weight workouts to promote muscle growth rather than fat depositsHave your body fat measured, to be sure that your weight gain is mostly muscle not fat

Weight Loss

High energy, low calorie reduce programs are the best possible method for weight loss Wisely choose what and when you eatBefore attempting a weight loss program have your body fat measured

Weight Loss Facts

To lose weight and successfully keep it off you should do the following:Pay attention to how much you eat

Calories do count! The amount of calories is important, not just the amount of fat grams

Pay attention to when you eatEat big breakfasts rather than big dinners

Pay attention to why you eatAre you bored, stressed, lonely, or actually hungry

Weight Loss Summary

Eat 500 fewer calories per day than you normally do You should only lose 1-2 pounds per week for a safety reasonsEat slowly- the brain needs 20 minutes to receive the signal that you are fullExercise regularly, but do not over exercise

Eating Disorder Statistics

One out of every 150 American girls ages12-30 develop patterns of an eating disorder (among athletes much higher)At least 1/3 of all Americans are obese and 60% are overweight77% of individuals with eating disorders report that the illness can last 1-15 yearsThe mortality rate for eating disorder is 20%Only 50% of all people with an eating disorders report being “cured”10% of all eating disorders are males

Eating Disorder Facts

All people with an eating disorder can die at any time and at any weight- not just extreme casesMost often death is due to a “side effect” such as cardiac arrest or kidney failureEating disorders are on the rise among active peopleSports that emphasize weight such as running, gymnastics, dancing, wrestling, and figure skating4 types of eating disorders:

Anorexia Nervosa, Bulimia NervosaCompulsive Eating and “Bigger-exia”

Eating Disorder Thinking Process

Food is not fuel, it is the “Enemy”Desire to be perfectly thinGoal is thinness at any priceDistorted body imageFeeling loss of control over their livesEating disorder sometimes is not about the food, but rather a way to exert some control over something in their lives

Signs to an Eating DisorderSocial isolationLack of confidenceRitualistic eating behaviorsObsession with calories and weightDistorted body imageWearing layers of baggy clothesNervous at mealtimePatterns of leaving table after mealtimeHyperactivity/compulsive exerciseDecrease in performance Recurrent overuse injuries

Running water in the bathroom after mealsSignificant weight lossObsession with gradesObsession with organization and personal spaceHigh emotionsSigns of MalnutritionMenstrual irregularitiesLoss of hairLight headednessBlood shot eyesInability to concentrateChronic fatigueDepression

Typical Victim

PerfectionistObedientOver compliantHighly motivatedSuccessful academicallyWell likedGood athlete

Anorexia Nervosa

Restriction of caloric intake for long period of time and deliberately starve themselvesLoss of body weight of at least 15%Achieved by avoiding food, frenzied exerciseIntense fear of becoming obeseDistorted body image

American Psychiatric Association

Defines anorexia Nervosa asIntense fear of gaining weight or becoming fat even though they are already under weightDisturbance in body weight perception- claiming they “feel fat” Weight loss to less than 85% of normal weightRefusal to maintain body weight over a minimal normal weight for age and heightDenial of the seriousness of the current weight lossAbsence of at least three consecutive menstrual cycles

Anorexia is a life threatening condition if left untreated

Bulimia Nervosa

A cycle pattern of binge-eating associated with some type of purgingPurging takes on different forms

FastingSelf-induced vomitingExcessive exercisingUse of enemas or diuretics

American Psychiatric Association

Defines Bulimia asRecurrent episodes of binge eating, characterized by both of the following:

Eating an unusually large amount of food in a discrete period of timeFeeling out of control during the eating episodes and unable to stop eating or control what and how much is eaten

Compensating for the binge to prevent weight gain such as induced vomiting, misusing laxatives, enemas, or other medications, fating or exercising excessivelyBinge eating and purging, on the average at least twice a week for three monthsEvaluation of self worth according to body shape and weight

Side Effects of Anorexia/Bulimia

Up to 50% of individuals who have been diagnosed with anorexia will also develop BulimiaEating disorders are extremely dangerous!Some serious medical complications are commonly seen in Anorexic and Bulimic individuals are:

Stomach ruptureTooth decayInflammation of the mucous lining of mouth and throatEventually cause heart, kidney and liver damageUrinary infectionsOsteoporosisMenstrual irregularities

Compulsive Eating

Largest percentage of individuals with eating disorders are compulsive eatersA compulsive eater keeps eating beyond the time when hunger has been satisfiedEating is driven by anxiety, feat, frustration, or anger rather than by hunger or pleasureFeel great amount of guilt and shame after eatingFeel envious and inferior toward others who handle food better than they doMay be a compulsive dieter as well

More about Compulsive Eating

You can be any weight and be a compulsive eaterA person can be heavy and obese and not be a compulsive eater

It is the relationship to the food that determines whether or not a person is a compulsive eaterA person who values food for its instant gratification and its ability to comfort, defuse anger, or help calm down is probably a compulsive eater

“Bigger-exia”New term to described individuals who use steroids and other ergogenic aids to build muscle massThey are both compulsive and excessive about body building workoutsSee extreme size not as an exaggeration but as something to aspire toFeels the need to be big and powerful in order to feel good about themselves

Reverse of people who desire to be thinA lot of health problems associated with use of some ergogenic aids

Treatment

Any victim must be approached and handled extremely carefully!Referral for medical treatment is essentialTrue anorexic and bulimic commonly deny the problem, insisting that they are perfectly fine

Eating Myths

Many athletes believe that by restricting food intake to lose weight that they will exercise better, look better and enhance performanceRestricting food actually; depletes fuel stores, cause ammenorrhea, stress fractures, fainting, weakness, fatigue and impaired performanceCan maintain for a while, but lack of energy and injuries will catch up with them

Prevention of Eating Disorders

People need to learn to love their bodiesAs a society we must:

Dispel the myth that thinness equals happiness and successDiscourage the notion that the thinnest or most muscular athlete is the best athleteLove our bodies for what they are, rather hate them for what they are notEmphasize fit and healthy as more appropriate goals than slender and skinny

Ergogenic Aids

Any substance (or food) that is believed to enhance one’s performance above normal standardsIOC definition: (summarized)

The administration or use of substances in any form alien to the body with the exclusion aim of attaining an artificial and unfair increase in performance in sports

Use of these substances and practices is controversial

Drug testing has been instituted in many sports in order to help curtail the use of these substances Because of the inequities that result in competition and health problems can result, the use of these substances cannot be condoned

Examples of Ergogenic Aid

Vitamins and mineralsAmino AcidsNutritional supplementsAnabolic steroidsCaffeineCreatine DiureticsHuman Growth HormoneOther illegal “recreational” drugs

Class 1 IOC Ergogenic Aids

StimulantsNarcoticsAnabolic SteroidsBeta BlockersDiuretics

Types of Stimulants

AmphetaminesCocaineEphedraCaffeine

Stimulants Effects

Increase alertnessReduce fatigueIncrease competitivenessProduce hostility

Increase blood pressureVomitingHeadachesIrregular heart beatAnxietyTremors

Caffeine Effects

Energy-enhancing effectMay reduce the fatigue associated with long bouts of exerciseHas a diuretic effectIn large quantities has been listed as a banned substance by the IOC

Narcotics

Morphine and codeine Used for management of moderate to severe painBanned by the IOCHigh risk for physical and psychological dependency

Beta Blocker

Produce a relaxation of blood vessels Slows the heart rate Decreases cardiac outputUsed in sports where physical activity is of little to no importance, but a steady hand is necessaryHeart rate and signs of nervousness are kept to a minimum

Diuretics

Increase kidney excretion and urine outputCan be misused in two ways:

To reduce body weight quicklyTo decrease a drug’s concentration in the urine to try to avoid the detection of drug misuse through urinalysis

Anabolic Steroid

Most commonly abused ergogenic aid in sportsIt is illegal to possess or distribute for non-medical usesSteroids are obtained on the black marketBanned by all sports governing boards including the IOC, NCAA and professional sport leagues

Anabolic Steroids

Synthetic forms of male sex hormonesIncrease muscle size and body weightGives athlete advantage over their opponentsNo studies that show steroids improve agility, skill, cardiovascular capacity or overall performanceMajor problem in sports that involve strength

Side Effects to using SteroidsIncrease muscle massPermanent side effects, including deathOther side effects to name a few

Aggression, mania and depressionHeart, liver and kidney disease/cancerRisk of HIV/ HepatitisAcne, Baldness, bad breath, decrease sex driveIncrease muscle, tendon injuriesInfertilityMale- increase risk to prostate cancer, growth of breasts Female-deep voice, facial and body hair, cervical cancer

Human Growth Hormone

Is naturally produced by pituitary glandCan be made synthetically and is readily availableIncreases muscle mass, skin thickness, body length and weight and decreases body fatMore difficult to detect in urine than steroidsPermanent side effects

Premature closure of growth sitesAcromegaly

Erythropoeitin / EPO

EPO is naturally produced by the kidneys as a response to a low oxygen levelCan be synthetically created and used as a supplementUsed generally by endurance athletesIncreases the number of red blood cellsSide effects

Stroke

Class II IOC Ergogenic Aid

Blood re-injection or “blood doping”Used by endurance athletes or events at high altitudePurpose is to increase blood volume and red blood cells to meet the increased aerobic demandsBanned my many sport governing bodies

Blood Doping

Blood is removed form the athlete and stored After at least 6 weeks the blood is re-infused into the athleteDuring the 6 weeks the body has reestablished a normal red blood cell countThe added blood raises the cell count to greater than normal levelsThis increases the oxygen carrying capacity and improves aerobic endurance

Risks to Blood Doping

Allergic reactionsClottingKidney damageFeverJaundiceTransmission of infectious diseaseShockHeart failure

Class III IOC Ergogenic Aid

AlcoholLocal anestheticsCorticosteroids

Alcohol

Number one abused substance in USActs as a depressantProduces sedation and tranquilityDoes not improve athletic performanceNot currently banned by IOC, however they can request a blood alcohol level and can take actions if the level is too high

Local Anesthetics and Corticosteroids

Inhibit or deaden the painSerious concerns:

The athlete will not feel the pain that could indicate a serious injuryContinued use of these drugs can lead to weakness and degeneration of tendons and ligaments

Prevention of Drug Use

Goal of sporting organizationsProtect the health of athletesHelp ensure that competition is fair and equitable

Sports programs should have full-service programs that provide substance abuse education, counseling and drug-detectionDrug testing should be done periodically in a random manner

Prevention of Drug Use

Athletes, parents, coaches, athletic trainers physicians and administrators must be educated about the dangers of drug abuse“Winning at all cost” is wrongPromote athletes to do their best and adhere to the rules

The End

Any Questions???