Download Unit 2: Athletic Concerns

Unit 3: Athletic Concerns
Nutrition and Weight Control
Sports Medicine 1
Mr. Smith
Today’s Objectives
Understand the body’s energy
system
Understand the basic food groups
Understand the role that nutrition
plays in a healthy body
Design a diet for an athlete
Understand that food myths are
common with athletics
Introduction and Definitions
Metabolism= the body’s energy system
Fuel = food
Calorie= unit of energy
Carbohydrates, Proteins, and Fats
– Food that is consistently broken down for use
Vitamins, Minerals, and Water
– Other nutrients that the body uses
Introduction and Definitions cont…
Weight gain- Calories Consumed >
Calories Expended
Weight loss- Calories Expended >
Calories Consumed
Weight Gain
Increase Muscle Mass(+)
Increase Body Fat % (-)
Weight Loss
Reduction of Total Body Mass
Unintentional vs Intentional
Unintentional
– Starvation
- Illness
– Cancer
- Diarrhea
– AIDS
- Stress
– Some Medications
Unitentional
Starvation/Lack of Food Available
Illness
Cancer
Diarrhea
AIDS
Stress
Some Medications
Intentional
Change Eating Habits
Increase Amount of Exercise
Supplements
Surgery
Cleansing
Fasting
Starvation
Weight Loss
Huge Market for This
B/N $33-$55 Billion spent to lose lbs.
In 2010
– 36% of American adults are obese
– 17% of American children are obese
– In AZ, 23% of Adults and 12% of
Children are obese
– Ranks 40th in Obesity in America
– #1 Mississippi, #50 Colorado
Healthy Diet
Nutrients: those
substances that the
body uses in
metabolism
 60% Carbohydrates
Primary fuel for muscle
 15-20% Protein
Builds and repairs
muscle
 20-25% Fats
 Primary component of
hormones
 Add satiety to meals
Carbs
Protein
Fats
Carbohydrates
Main fuel source for the body
Recommended that about 60% of
the calories that athletes consume
are from carbohydrates
Carbohydrates cont…
Simple
–
–
–
–
(QUICK ENERGY)
Candy and Sweets
Soda
Fruit
Sports Drinks
Complex(DIGEST SLOWLY)
–
–
–
–
–
–
–
Bread
Potatoes
Bagels
Cereal
Beans
Vegetables
Pasta
Carbohydrates cont…
Fiber: indigestible
material found in
foods that are high
in carbohydrates
– Stimulates the
intestines leading to
reduction in
constipation and
colon disease
Beans
– Lima, kidney
Vegetables
– Peas, corn, broccoli
Nuts and Seeds
– Almonds, sunflower
Fruits
– Prunes, apples,
bananas, coconuts
Carbohydrates cont…
Adkins diet…
– Carbohydrates have an extremely high
nutritional value
– Restricting carbs may lead to other health
problems
So, Adkins diet… good or bad?
Proteins
Basic component of a protein is
AMINO ACIDS
– Amino Acids are used by the body to
form new tissue and repair damaged
tissue
Teenagers require more protein than adults
because of growth
Found in meat, beans, nuts, dairy
products, fish and eggs
Proteins cont…
High Protein
–
–
–
–
–
Beef
Chicken
Fish
Turkey
Ham
-
Peanut Butter
Eggs
Nuts
Beans
Dairy Products
Fat
Is a NECESSARY component of a
healthy diet
– Hormonal Control: reproductive systems
and pregnancy can not be supported
without enough body fat
– Helps cells function properly
– Required for metabolism of some
vitamins
– Helps maintain normal body shape
Fat cont…
Saturated Fat (Eat
in Moderation)
– Found primarily in animal
products
Examples of saturated fat
–
–
–
–
–
–
High Fat Meats
Whole Milk
Butter
Cheese
Chicken Skin
Cream
Fat cont…
Unsaturated Fat (poly and mono)
– Generally found in plant products
Examples of unsaturated fat
–
–
–
–
Fish
Oils (vegetable, olive, fish and peanut)
Nuts and Seeds
Avocado
Will lower Cholesterol levels
Fat cont…
Pros
–Makes food taste better
Cons
–Too much can lead to illness and
unhealthy lifestyle
Heart disease, high bp, diabetes,
some cancer, and obesity
– Especially true of saturated fat
Fat cont…
Cholesterol
– Fat like substance produced within the
body to perform essential cell funtions
– Some is not used and is stored in blood
vessels
Can accumulate on a vessel and lead to a
heart attack
Saturated fat increases cholesterol
levels
Vitamins
Substances that help the body
perform specific functions
– Help to regulate metabolic processes
Usually obtained by eating a
balanced diet
Minerals
Necessary for building bones and
muscle, conduction of nerve
impulses, and normal metabolism
and heart function
– Iron
– Calcium
Usually obtained by eating a
balanced diet
Water
Essential component of the diet
Makes up about 75% of total body
weight
Necessary for proper body
functioning
– kidney function, excretion, chemical
reactions in body, sweating, blood flow,
and lubrication of joints
Water cont…
Dehydration: when a person fails to
replace the fluids lost through sweating or
other normal body processes
– S/S: headache, dry mouth, dizziness, fatigue,
thirst, confusion, muscle cramps, dark urine
color
Mild dehydration occurs when an athlete
loses 2% or more of body weight
General rule of thumb- for every pound
lost during practice, drink 16 oz of water
Water cont…
Athletes should drink about 64 oz of
water each day
NATA Position Statement on Fluid
Replacement
– Pre exercise- 17-20 oz every 2-3 hours
– 10-20 min before exercise- 7-10 oz
– During exercise- 7-10 oz every 10-20
mins
– Post exercise- 16-20 oz for every lb lost
Healthful Eating
1. Variety – There is no one magic
food. Each food offers special
nutrients.
2. Moderation – Balance refined
sugars and fats with nutrient-wise
choices.
3. Wholesomeness – Choose natural
or lightly processed foods as often
as possible.
MyPlate illustrates the five food groups
that are the building blocks for a healthy
diet using a familiar image—a place setting
for a meal. Before you eat, think about
what goes on your plate or in your cup or
bowl.
Portions
One meat portion- size of a deck of cards
One portion of bread or carbohydrateslice of bread, half a bagel, or a tennis ball
sized muffin or serving of pasta
One vegetable portion- ½ cup
One fruit portion- any whole fruit size of
tennis ball, or ½ cup of fruit
1 cup of milk, ¾ cups of ice cream and
yogurt is one portion
One cheese portion- Thumb
Daily Intake
Fruits: 1.5-2 Cups
Vegetables: 2.5-3 Cups
Dairy: 3 Cups
– 1.5-2 ounces of cheese
– Milk and Yogurt by cups
Protein: 5-6.5 Ounces
– 3 oz size deck of cards
Carbohydrates: 6-8 Ounces
– 1 slice of bread, ½ cup rice = 1 oz.
Need more information??
www.choosemyplate.gov
– This can help you to plan out your
meals and find the right balance for
you!
Obesity
Caused by overeating, heredity, and lack
of physical activity
Associated with high cholesterol,
hypertension, kidney disease, joint
problems, diabetes, lung disease, cancer,
heart disease, and early death
Obesity cont…
Heredity- genetic predisposition,
pick up parents habits
Overeating- ingesting more
calories than the body uses
Lack of physical activity- stop
playing sports
Obesity cont…
Fat cells
– As you gain weight, fat cells increase in size
until they are at full size
– Once full size is reached, more fat cells are
produced
– Once produced, they will never go away, may
shrink with weight loss
Athletic Nutrition
Eat a well balanced meal
–Important to know if athlete
wants to gain, lose, or
maintain weight
Weight loss should not exceed 2
lbs per/week
Pregame Meals
High in Carbs and fluids
–Carbs are easier to digest than fat
and protein and can be converted
into energy for immediate use
3-4 hours before activity
Pregame Meal cont…
Considerations: diversity, religious
holidays, and vegetarians
Types of vegetarians
– Semi-vegetarian- vegetable diet w/
occasional dairy and meat
– Lacto-ovo vegetarian- vegetable diet
with dairy and eggs
– Lacto vegetarian- vegetable diet with
dairy
– Vegan- vegetable diet
Pregame Meal cont…
Good choices are:
–pasta, fruits, plain crackers,
rice cakes, cereal, vegetarian
foods, vegetarian tacos,
potatoes, meatless lasagna,
soup, rice, juice, bread, raisins,
pancakes, and waffles
Postgame Meal
Should include complex carbs, with
some protein, fat, and simple carbs.
Water replacement necessary
Juice and sports drinks are also okay
fluid choices
Meals during an ALL DAY event
Small meals, many times a day
Should contain little protein and
fat, and a lot of complex carbs
and fluids
Allow enough time before
competition to eat so that food
has time to digest
Meals during an ALL DAY event
cont…
Good choices are:
–Bagels (no cream cheese),
English muffins, bananas,
baked potatoes, soup, fruit,
pasta, pancakes, sports
drinks, yogurt, cereal, and
vegetables
Carbohydrate Loading
For those who participate in
endurance events (marathoners,
triathletes, long distance swimmers)
– Depleting carbohydrates for 7 days, and
then ingesting large amounts 3 days
before event
NO EXERCISE 3 DAYS PRIOR TO EVENT
Theory is that carbs are used as
energy during athletic competition, if
there is a lot stored then athlete is
less likely to run out
Creatine
Found naturally in the body in the highest
levels right after exercise
Found in fish and meats
– Would have to eat 15 lbs of meat/day to
obtain same amount of creatine that is found
in supplement
Advertisers claim that it is an energy
source that encourages muscle growth
Long term effects- inconclusive
Amino Acids
Building blocks of protein
– Based off the notion that amino acids
cause the release of growth hormone
GH does increase muscle mass, but AA do
not cause GH release
Very expensive and typically does
not work to the regard that it states
Herbal Supplements
Uses: curb appetite, provide energy,
and burn calories
EX: Ephedra was used to suppress
appetite and boost metabolism
– 2003 FDA banned the sale of Ephedra
because of its association with death of
athletes with hypertension, seizures,
stokes, and irregular heart beat
Supplements Wrapped Up
If it sounds too good to be true, it
probably is.
– Research is usually biased.
– Marketing adds take claims out of
context
– Beware of the placebo effect.
Not regulated by the FDA
– No guarantee of strength, purity, or
safety with these substances
Homework!
Keep track of what you eat for the rest of
the day today, including
fluids/supplements.
Analyze what you eat for 24 hours, and
make a recommendation for improving
your eating habits.
EX: Are you eating enough/ too much from
a particular group?
Portion sizes… too big or small?
Saturated and Unsaturated fat, how
much are you eating?