Download increases internal body temperature

Unit 3
Nutrition and Ergogenic Aids
Eating a well balanced diet can contribute to the
development of strength, flexibility and cardiovascular
endurance
Why we need to eat? (Nutrients provide)
1. Energy
2. Needed for growth and repair
3. Regulate body processes
diet- a person's usual food selections
calorie- energy value of food (about 2000-2500 daily)
Essential nutrients
1. Carbohydrates- the body's primary source of energy
simple carbohydrates- sugars (candy, soda, ect.)
- empty calories- provide no nutritional value
Complex carbohydrates- provide good health which
includes vitamins and minerals
- grains and vegetables are good sources
when we eat a diet high in carbohydrates, what energy our
body does not use, will be converted to fat. Is also stored
in muscles and liver
- our diet should be 55-60% carbs
Diabetes- body has a shortage of insulin
Fiber- plant material that keeps our digestive tract running
smoothly
-Soluble fiber- fruit, oats- lowers cholesterol
-Insoluble fiber- whole grains, wheat- cleans the pipes
2. Protein- needed for growth and repair- bones, muscle,
hormones,
antibodies
- complete protein contains all the essential amino
acids
- eggs, meat, fruits, veggies, nuts
diet should be 12-15% protein
3. Fats- an excellent source of energy, but hard to break
down
- twice the energy potential as compared to
carbs.
- Aerobic exercise uses carbs/ fats as energy at
about 50-50
Fats are used to store energy, insulate, and store fat
soluble vitamins
Fatty acids
- saturated fatty acids (from animal)-cause cancer/heart
disease
- polyunsaturated F.A.- veggie and sunflower oil, seafoodgood one
Cut down on fat intake
- limit red meat, eat low fat foods, remove skin, bake not
fried, olive oil instead of butter
Diet- 25% or less of fat a day
4. Vitamins- organic substances our body needs- no
energy value
-essential to proper health
Fat soluble vitamins- they are stored in fat
Vitamin A and D- needed for strong teeth and
bones
- dairy products
Water soluble vitamins- not stored, need every day
Vitamin C-(Ascorbic acid) helps fight infection, heals
wounds
- citrus products
5. Minerals- needed for growth and development
Sodium (Salt)- most abused mineral- needed to help
maintain water balance in the muscles
Iron- red meat- helps with production of hemoglobin
(oxygen carrying part of the red blood cell) Lack causes
anemia
Calcium- strong teeth and bones- dairy
6. Water- the most essential nutrient
- 60% of our body weight
- we require about 10 glasses a day
Why is water so important?
1. helps to maintain body temperature
2. Transports fuels
3. Removes waste
Water during athletics: Drink 12-20 oz. before activity
Break for water every 20 minutes during
exercise
Sports Drinks
Electrolytes- a combination of minerals that help to
maintain water balance outside of cells
Loses of electrolytes are what are the cause of muscle
cramps during exercise.
Sports drinks will replace fluids, some lost energy and
electrolytes.
What is wrong with sports drinks- Some may contain to
much sodium, which can cause water retention in the
stomach. This will delay water absorption into the blood
stream and lead to heat cramps, or other heat illnesses.
Stay away from sports drinks that contain caffeine or a
herbal stimulant such as ephedra. This may cause serious
heat illnesses by increasing body temperature, increased
in heart rate/blood pressure. Dangerous
Food pyramid: 6-11 servings of bread/pasta, 5-9 servings
of fruit/veggies, 2-3 servings of dairy, 2-3 of
meats/eggs/beans, very little oils/fats
Energy from Food
Carbs provide a majority of energy for short term-high
intense exercise
High endurance exercise is about 50+% carbs, 40-50%
fats, 5% protein
Supplements- athletes believe that since they are
exercising, they are burning off more vitamins, minerals
therefore they supplement their diet with extra nutrients.
(They feel they need more and they actually don't)
Vitamin supplements- athletes believe that taking large
amounts of vitamins will help performance- it won't
Fat soluble vitamins in large amounts can be toxic to
the body
- if you eat 3 healthy meals a day, you don't need to
supplement. You can take a 1 a day complete vitamin, this
is safe
Calcium supplement- most abundant mineral in the body
- not enough calcium in our diet leads to brittle bone
disease,
osteoporosis
Iron deficiency- lack of iron in the diet is common,
especially in young females
- this lack of iron will cause Anemia, not enough oxygen
carrying ability in the blood
- serious disadvantage for athletes
Protein supplements- athletes take protein to cause
muscles to grow, very little protein is needed for this.
Waste of money, athletes get enough in their diet anyway
- research does show protein may be needed in muscle
recovery after working out.
- Working out is what causes an increase in muscle size
and strength
Possible kidney failure- powder puts extra stress on
kidneys
Has been known to cause deaths
Creatine- supplement taken to give energy. It will allow the
athlete to workout longer in the weight room and will delay
muscle soreness.
- Been on the market since 1993- Needs more research
Possible side effects- not scientifically verified
1. increase in muscle pulls
2. increase in muscle cramps
3. possible renal failure
4. enlargement of the heart
Herbal Supplement- natural, oldest medicines
- Ephedra- herbal supplement used to lose weightbanned by FDA, but is still used and available under
different names (Ma huaung, Mormon tea)
- does help battle sinus issues, relax the coughing
- very scary for athletes to use:
It is a stimulant to the heart- increases HR
Increases lose of water weight, by increasing urine
production
Stimulates the hypothalmus gland, increases internal body
temperature
*Several athletes at all levels have died from using this
product.
Liquid food supplements- high calorie drink to replace a
meal or to add
more calories to the diet.
Carbohydrate loading- method/diet to add increase
glycogen levels stored
in the liver- more energy before a big endurance activity
- only benefits world class level athletes
Ergogenic Aids- substances or methods that improve
physical
performance through it's effects on the body
What is wrong with E. A.?
1. Medically dangerous
A. Physiological effects- increase in HR, Breathing,
BP
B. Psychological effects- addicted, moody
2. Illegal
A. Against sporting rules
B. Against the law
3. Unethical- gives an unfair advantage
Amphetamines- speed, stimulant
- poor performance, dizzy, High HR+BP, depression
Blood doping- the removal of a pint of blood, storing it for 6
weeks and
then re-enter it back into the body. The 6 weeks gives the
body time to
re-establish normal blood levels
Advantage- more blood to carry more oxygen
against the rules
dangerous if done by non-medical person
excessive strain on the heart
Cigarettes/ Marijuana
- decreased airway capability
- destroys hemoglobin
- cause asthma/bronchitis
- lowers testosterone levels
Alcohol- number 1 abused drug in USA
- absorbed directly into blood stream from stomach
- depressant
-slows reaction time- slows thinking process, attention
span
HGH- human growth hormone- used to stimulate growth of
body tissue
- relative new Ergo Aid, similar side effects to steroids
Anabolic Steroids
- used for gaining strength- synthetically produced to be
similar to
testosterone
- have been found to cause weight gain by causing water
retention in the muscle cells, strength gain is through the
effects of strength training program
Side effects:
Men
Women
Adolescents
Heart Disease
growth plate
Balding
closure
acne
aggressive behavior
liver tumor
testicular atrophy
increase cholesterol
Same
pre-mature
facial hair
same
deep voice
same
same
same
same
same
same
Weight Control/ Meals
Pre-game/ pre-event meals
- the pre-game meal does not assist the body very much
as far as increasing stored energy. The meals a day or
two before the event needs to be higher in carbohydrates
and less protein and fat
- this meal should be high in carbs, so the body can easily
digest
- be sure to drink lots of fluids: water, sports drink- no
caffeine, soda
- should be eaten 3-4 hours before the contest
Losing weight- the secret and safe formula for losing
weight is to burn more calories than you take in.
- limit calories taken in
- increase exercise
-limit calories taken in and exercise
- should lose no more than 2-3 pounds in a week
Anorexia Nervosa- the dieter has a distorted image of
themselves. The person feels that they are overweight and
they really are under weight.
-self starvation, deny food, possible self induced vomiting
after eating, laxatives (increases bowel movements)
- very dangerous
Athletes to watch for:
- cheerleaders, swimmers, gymnasts and wrestlers
Bulimia- eating disorder- binge eating and then self
induced vomiting
- watch for yellowish teeth, foul smelling breath, excuse
themselves from table after eating a large meal (continued
pattern of this)
- similar group of athletes
- women more common than men with eating disorders
Gaining weight- you have to be dedicated to the
established program
1. Weight room
2. 3 healthy meals a day
3. healthy snacks between meals
4. drink plenty of fluids before during and after exercise
- gain weight healthfully, not with fatty foods.
- on the average, 1 to 2 pounds a week is ideal