Sports Nutrition

1. Sports Nutrition

2. Performance Influencing Factors • Genetics • Training and Conditioning • Nutrition

3. Performance Nutrition Means… Fueling to boost activity performance on a daily basis Fueling to decrease the risk of injuries, recover fully after workouts and stay healthy Fueling with foods that taste good, foods you enjoy, foods that can be prepared easily, and foods you feel confident eating

4. Effects Of Good Nutrition • Energy • Endurance • Growth • Hydration • Performance • Prevention of diseases • Repair

5. Consequences of Poor Nutrition • Weight loss • Strength loss • Lethargy • Chronic Fatigue • Soreness, joint pain • Micronutrient Deficit • Respiratory Infections • Diminished Performance • “Overtraining Syndrome”

6. What food does for the body • Food satisfies 3 basic needs for the body • Supplies ________ • Energy • Calories • A unit of heat • Supports new tissue _______ and tissue ________ • Growth and repair • Helps to regulate __________ • Metabolism • Sum of all physical and chemical processes that take place in the body (conversion of food to energy)

7. Healthy Diet • What are the 5 food groups? • Bread/rice/cereal pasta (carbs), veggies (vit & min), fruits (vit and min), meat (protein), dairy (protein and fat) • Two principles to follow to create a healthy diet to improve performance… • 1: Eat a_______ of foods • Vary your foods and balance from the 5 food groups • 2: Eat in _________ • Don’t eat too much or too little of any nutrient/food group

8. Nutrients • Nutrients • Substances that provide nourishment • 6 classes of nutrients: • Only 3 provide energy • Carbohydrates • Fat • Protein • Vitamins • Minerals • Water • ____________ between nutrients is important to prevent any deficiencies or excess build up impair performance

9. Carbohydrates • A complex sugar that is a basic source of energy for the body • 1 gm = 4 calories • 60% of caloric intake • Most readily available source of food energy • Broke down to glucose for energy • Glucose is stored in liver and muscle tissue as glycogen • High carb diet is necessary to maintain muscle glycogen which is the primary fuel needed by athletes

10. Carbohydrates (CHO) Fuel Muscle • A muscle is like a sponge • Keep muscles full of fuel • Carbohydrates reach muscles quickly • Substrate used to form Glycogen • Glycogen is the PRIMARY energy source

11. The Effect of Diet on Physical Endurance Maximum endurance time: Fat and protein diet 57 min Normal mixed diet 114 min High-carbohydrate diet 167 min

12. Carbohydrates = FUEL • Carbohydrate Needs: • 30 minutes moderate exercise: 4-6 gm/kg (1.8-2.7 gm/#) • 1 hour intense training/day: 7gm/kg (3gm/#) • 1-2 hours intense training/day: 8-9 gm/kg (3.5-4gm/#) • 2-4 hours intense training/day 9-10gm/kg (4-4.5 gm/#) • Ultra endurance athlete: >12gm/kg (5.5gm/#) 150-lb student who does Aerobics classes: 300 gm/day 165 Pound Soccer Player: 675 gm/day

13. Sample Athlete • Male soccer player • Training 2-3 hours/day • 165 lbs = 75kg • 9gm CHO/kg = 675 gm CHO

14. What does 675gm of CHO mean to an athlete? 2 large bagels 70g 2 cups cereal 90g 2 slices bread 30g 2 cups milk 25g 1 cup fruit yogurt 45g 2 cups pasta/sauce 100g 1 cup beans 45g 2 pc fruit 50g 1 cup fruit juice 30g 2 starchy veggies 60g 4 cups Sport Drink 60g 20oz Soda 70g 675g

15. Fiber • Dietary Fiber • Portion of plant foods that cannot be digested • Soluble vsInsouble • Soluble- help reduce blood cholesterol levels • Insoluble- “intestinal cleaner”, help prevent constipation and other colon disorders • Athletes should avoid eating fiber ~6 hours before training/event

16. Protein • A major structural component of all body tissue and is required for tissue growth and repair. • 1 gm = 4 calories • 10% of caloric intake should come from protein • Primary building block of body, but provides little energy • Composed of building blocks called ______ ______ • Amino Acids • Total of 20 Amino Acids • ____ essential amino acids (must be provided by food) • ____ are made in the body

17. Proteins • Complete Proteins • Meat, fish and poultry that contain all 9 EAA • Incomplete Proteins • Do not contain all 9 EAA (vegetable proteins) • Carbohydrates provide quick energy. Proteins, consumed days earlier, will increase stamina • When picking protein in your diet, pick low-fat protein • Tuna packed in water vs oil (1 g fat v 10 g fat)

18. Fat (lipids) • Most concentrated source of food energy • 1 gm = 9 calories • Burning 1 gram of fat requires twice the amount of exercise (energy) than burning 1 gram of carbs/protein • Make up no more than 30% of caloric intake • Fat insulates and protects the body’s organs and aid in absorption and transport of fat soluble vitamins

19. Fat Categories • Saturated • Solid at room temperature • Mainly found in animal sources • Butter • Lard • Unsaturated • Liquid at room temperature • Found mainly in plants • Safflower oil • Olive oil • Canola oil Fat intake should come from Unsaturated Fats

20. Determinants of the Athlete’s Energy Requirements • During intense exercise • Carbohydrate stored in muscles and liver (glycogen) is predominant fuel source • During prolonged exercise • Fat stores are predominant fuel source • Fitness level of the athlete • Well trained endurance athletes burn fat more efficiently, sparing limited glycogen stores

21. Vitamins • Organic compounds that the body requires in small amounts for normal body function • Regulate metabolism • Help with processes in the body: • Energy production • Growth • Maintenance • Repair • Total of 13 essential vitamins • Divided into two groups: • Water soluble (B and C) • Fat soluble (A, D, E, K)

22. Vitamins and Athletes • Obtain vitamins from variety of foods • Any excess vitamins from supplements are not utilized by the body and are excreted in the urine • Vitamins: • A, B complex (B1, B2, B3, B6, B12), C, D, E, K, Folic Acid, Pantothenic Acid, Biotin • Main one that aids with energy? • B complex • Important for bone strength? • Vitamin D

23. Minerals • Inorganic compounds that are essential to body function • Two groups: • Major Minerals- needed in large amounts • Minor Minerals (Trace)- needed in small amounts • Should get all minerals from a variety of foods • Exception: Female athletes • Calcium- extra to prevent osteoporosis • Iron- help to improve oxygen throughout the body and boost energy

24. Water • Body is ~%70 water • Keeps dehydration away which can impair athletic performance • Controls body temp • Energy production • Elimination of body waste • Needs in the body: • Sedentary- 64 oz (8 glasses) • Active- 3-4 quarts/day • Drink ~1/2 your body weight in oz of H2O • When does dehydration kick in? • As soon as you feel thirsty

25. Dietary Guidelines for Americans • Eat a variety of food • Balance food with exercise • Plenty of grains, veggie and fruits • Diet low in fat, sat. fat, cholesterol • Moderate sugar intake • Moderate sodium intake

27. How many calories do you burn? • Need two things to determine • Basal Metabolic Rate (BMR) • The rate at which the body normally burns calories • Someone’s BMR depends on 3 things… • Height • Weight • Age • Activity Level • Does your food intake meet your needs? • Get out a calculator and complete the worksheet

28. Pre-Exercise/Competition Meal • Eating a proper meal the day of event will _____________ and __________ • Prevent hunger during exercise/competition • Maintain adequate blood sugar levels • Low blood sugar levels will affect concentration, coordination and timing • Diet several days before competition affects amount of glycogen in muscles • Exercising/competing on a full stomach, good or bad? • Causes indigestion, nausea and possible vomiting

29. Pre-Exercise/Competition Meal • How long before an event should an athlete eat? • One hour • Takes ~ 1 hour for nutrients to reach the body • What makes up a good pre-event meal • Small bowl of cereal with 1% milk and juice or fruit • 2T peanut butter on whole wheat bread, juice/fruit • Granola bar and apple • No supply of food? • Keep a supply of iquid or nutrition bars

30. Pre-Exercise/Competition Meal • Foods to avoid before exercise/competition • High fat and high protein foods • Eggs, bacon, hamburgers and fried foods • Go for high carbohydrate foods • Quickly digested • What to do for energy during endurance events • Sports bars • Bananas • Sports drinks • A LOT of water!

31. Recovery Meal • Need carbohydrates to replace lost glycogen in the muscles • Muscles are able to store more glycogen immediately after exercise than any other time • You can store 2x as much glycogen post workout than 2-3 hours later • No hungry after workout? • Sports drinks, sports bars

32. Eating Disorders • Most common? • AnnorexiaNerovsa • Bulimia • Death rate for long term athlete abusers • 20-30% • As a trainer, you need to watch for signs/symptoms in athletes • You need to be aware of sports that have weight classifications! • Wrestling, gymnastics, dancing, cross country and swimming

33. Bulimia • Characterized by binging on large amounts of food, followed by purging (vomiting), fasting, over-exercising or laxative abuse. • Athlete is normally within normal weight • Abnormal obsession about body size and a fear of fat • Physical effects • Sore throats (erosion of esophagus) • Dental problems (tooth enamel destruction) • Dehydration (loss of potassium can lead to cardiac problems) • TX • Monitored eating and evaluation by trained therapist

34. Anorexia Nervosa • Characterized by severe loss of appetite (problem with this definition?) • Nervosa indicates this loss is related to emotional reasons • Under weight (15% or more less than recommended weight) • TX • Monitored eating • Evaluation • Hospitalization and IV feeding • Signs/symptoms • Weighing several times/day • Paranoid about gaining weight, intense fear • Distorted body image • Preoccupied with food and obsessed about calories • Excessively thin • Hypothermic • Amenorrhea • Cardiac arrhythmias

35. Eating Disorders and Athletes • Top 20 Famous Athletes With Eating Disorders.docx

36. Sports Nutritional Myths • 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 bodies • False-Exercise builds strong bodies. Protein is required to repair tissue but does not build muscle by itself

37. Sports Nutritional Myths • When we need fluids, we feel thirsty • False- We need water long before we feel thirsty. Constant fluid replacement is required. • Body weight matters most; light athletes are faster • False- Body composition is more important than body weight. Muscle is heavy.

38. 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