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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