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Sports nutrition

Sports nutrition. By, Toni Jacalone KIN 562. introduction. Toni Jacalone Former dancer, current skier/snowboarder B.S. in Nutrition and Dietetics from CSULB In last year of Graduate Program M.S. in Exercise Physiology and Nutrition

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Sports nutrition

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  1. Sports nutrition By, Toni Jacalone KIN 562

  2. introduction • Toni Jacalone • Former dancer, current skier/snowboarder • B.S. in Nutrition and Dietetics from CSULB • In last year of Graduate Program • M.S. in Exercise Physiology and Nutrition • After this, hope to get into Dietetic Internship and get R.D.

  3. What is Sports nutrition? • The study and practice of nutrition and diet as it relates to athletic performance. • Can benefit both competitive athletes and the casual exerciser. • Bodies need the right balance of carbohydrates, protein, fats, vitamins, minerals, and fluids in order to train harder, delay the onset of fatigue, and aid in workout recovery. • The right diet can help to achieve peak performance!

  4. History of sports nutrition • Ancient era • Greeks and Romans in the Olympic games • Basically vegetarian • Charmis of Sparta • Said to have trained on dried figs • Milo of Croton • Legendary Greek wrestler • “Reportedly” ate 9 kg (20 lbs.) of meat, 9 kg (20 lbs.) of bread, and 8.5 L (18 pints) of wine a day!! • Alcohol was commonly drunk as an ergogenic aid

  5. History of Sports nutrition, cont. • Modern era • Not a ton of information • Sports nutrition still in it’s infancy • 1952 Olympic games in Helsinki (Jokl 1964) • Average for all athletes. • Average energy intake of 18,841 kJ (4,503 kcal), with 40% from carbohydrate, 20% from protein, and 40% from fat. • Showed a lower national energy intake related to poor athletic results. • Scientists are continually interested in learning more about the subject

  6. Carbohydrates • Compounds composed of carbon, oxygen, and hydrogen arranged as monosaccharides or multiples of monosaccharides • abbreviated CHO • Carbo = carbon • Hydrate = with water (H2O) • Requirements • 45-65% of daily kcal intake • For example, for a 2000 calorie daily intake, 900 – 1300 kcal should be from CHO, which equals 225 – 325 grams

  7. lipids • A family of compounds that includes triglycerides, phospholipids and sterols. Lipids are characterized by their insolubility in water. • Fats are lipids that are solid at room temperature. • Oils are lipids that are liquid at room temperature. • Requirements • 20 – 35% of daily kcal intake • For example, for a 2000 calorie daily intake, 400 – 700 kcal should be from fat, which equals 44 – 77 grams fat

  8. Requirements by Percent Carboydrates: 45 – 65% Lipids: 20 – 35% Protein: 10 – 35%

  9. Vitamins and minerals • Vitamin – organic essential nutrients required in tiny amounts to perform specific functions that promote growth, reproduction, or the maintenance of health and life • Mineral – inorganic elements that always retain their chemical identity. • Requirements • For athletes, the requirements are the same as general adult population • Eat a colorful, varied diet to get all the necessary vitamins and minerals • Can supplement with a multi-vitamin if needed

  10. hydration • One of the most important aspects of healthy physical activity • Recommendations from Academy of Nutrition and Dietetics • Short duration (< 60 min) • Water before, during and after • Moderate to high intensity (> 60 min) • Sports drinks (6-8% CHO) are good options in addition to water • Following activity • Drink enough fluid (water or sports drinks) to replace fluid lost during activity. • Replace fluid, sodium and potassium lost by consuming watery foods that contain salt, fruits, and vegetables.

  11. protein • Compounds composed of carbon, hydrogen, oxygen and nitrogen atoms, arranged into amino acids linked in a chain. • Requirements (for average adult non-athlete) • 10 – 35% of daily kcal intake • 0.8 – 1.0 g/kg/day • For example, for a 2000 calorie daily intake, 200 – 700 kcal should be from protein, which equals 50 – 175 grams protein • For example, for an 180 lb. male, about 65 – 82 grams protein

  12. Athletes and protein • Requirement ranges from 1.0 – 1.8 • The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend the following: • Power athletes (strength or speed): 1.2 – 1.7 g/kg/day • Endurance athletes: 1.2 – 1.4 g/kg/day • Too much protein can be harmful!! • Most Americans get more protein than they need (1.5 g/kg/day) • Buildup of ketones, hard on the kidneys

  13. Vegetarian and vegan athletes • Scott Jurek • Vegan Ultramarathon runner, 100% plant based • Victories in nearly all of ultrarunning’s elite trail and road events • Won the Western States 100 a record seven straight times • Wrote book “Eat and Run”

  14. Vegetarian and vegan athletes, cont. • Mr. Universe Bill Pearl • Best known vegetarian body builder • Vegan bodybuilding community is growing fast • Veganbodybuilding.com has 5000 members

  15. Vegetarian and vegan athletes, cont. • Triathlete Brendan Brazier • Vegan • Former professional ironman triathlete • Mac Danzig • Ultimate Fighting Champion • Winner of Season 6 • Strict vegan since 2004

  16. Resistance training • Carbohydrates • Provide energy • 5 – 8 g/kg/day • Fat • 20 – 35% • Protein • Weight and body focused sports • 1.2 – 1.7 g/kg/day • Bodybuilding • 1.4 – 1.7 g/kg/day

  17. Endurance training • Carbohydrates • Primary fuel • Light to moderate training • 5 – 7 g/kg/day • Heavy training load and high intensity • 7 – 10 g/kg/day • Extreme training and high intensity races • 10 – 12 g/kg/day

  18. Endurance training, Cont. • Fat • Also a source of energy • 20 – 35% • Protein • Used as a minor fuel • Light to moderate training • 1.2 – 1.7 g/kg/day • Heavy training load and high intensity • 1.4 – 2.0 g/kg/day

  19. Special factors • Young athletes • children and adolescents have very different needs than adults • Females • Be aware and on the look out for distortions in body image and the Female Athlete Triad • Especially in “body conscientious” sports

  20. supplements • Buyer beware! • Well planned and controlled research is required • Supplements are under the purview of the FDA but are regulated differently • Be wary of any supplement that: • Boasts that it is quick and easy • Uses testimonials from "real users" to promote its benefits • Claims it's right for everyone • States it has been used for millions of years • Belittles the medical or scientific community • Has a secret formulation

  21. Supplements, cont. • Evidence to date • http://www.eatright.org/Public/content.aspx?id=7088 • Many online resources: • Food and Nutrition Information Center • HFL Sport Science • Informed-Choice • International Bibliographic Information on Dietary Supplements Database • International Olympic Committee • National Center for Complementary and Alternative Medicine • The National Center for Drug Free Sport, Inc. • National Collegiate Athletic Association • Office of Dietary Supplements

  22. Thank you! • If interested more, please consider taking nutrition classes!! • Can benefit you and your future clients! • Basic Nutrition • FCS department • Nutrition for Sports Performance – KIN 568 • Spring 2014

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