Download ch5 Nutrition - Republic School District

Chapter 5: Nutritional Considerations
 http://www.hulu.com/watch/37290/king-of-the-hill-nutrition-counseling
 What do you think of when you hear the word nutrition?
 What do think of when you hear the work diet?
 Nutrition is the science of the substances that are found in
food that are essential to life; Science of certain food
substances (nutrients) and what they do in the body
 Diet refers to your normal eating habits
Fact or Fiction
 Athletes who practice proper nutrition can positively contribute to:
 Strength
 Flexibility
 Cardiorespiratory Endurance
 Reduction in injuries
by maintaining a higher standard of healthful living
 Unfortunately misconceptions, fads, and superstitions regarding nutrition affect
dietary habits in the athletic population
 Performance vs. Food consumption
 Surrounded by myths and habits
 Psychological (I’m playing well) vs. physiological considerations (what it’s
doing to your body)
 An athlete performing well may be reluctant to change what they are eating,
thinking it is part of the reason they are playing well when in fact they may be
hindering performance
 The athletic trainer serves as an informational resource regarding nutrition
Nutrition Basics
 Nutrition- Science of substances found in food that are essential to life; Science
of certain food substances (nutrients) and what they do in the body
 What is an essential nutrient?
 A substance is essential if it must be supplied by the diet
 Definitions
 Nutrient Dense Foods: Supply adequate amounts of vitamins and minerals in relation
to caloric value
 Junk Foods: Provide excessive calories from fat and sugar in relation to vitamins and
minerals- not nutrient dense
 Problem- Many people live on junk foods that displace more nutrient-dense
foods from there diets
 Six classes of nutrients:
 Carbohydrates (CHO)
 Protein
 Fat
 Vitamins
 Minerals
 Water
Nutrition Basics
 Science of substances found in food that are
essential to life
 Carbohydrates (CHO)
 Protein
 Fat
Macronutrients
(food sources)
 Vitamins
 Minerals
 Water
Micronutrients
(regulate body function)
Nutritional Considerations
Science of substances found in food that are essential
to life; Science of certain food substances (nutrients)
and what they do in the body
Nutrients
 Carbohydrates
 Protein
 Fat
 Vitamins
 Minerals
 Water
Roles of Nutrients
 Growth, repair & tissue
maintenance
 Regulation of body processes
 Production of energy
Energy Sources
Carbohydrate

Body’s most efficient & primary energy
source

Accounts for 55-60% (70% for endurance) of
total caloric intake

Carbs classified as
 Simple (sugars) and complex (starch and fiber)

Simple (sugars)
 Contain refined sugars with fewer essential
vitamins and minerals (honey, yogurt, fruit
juice)
 Digested quickly; cause increase in blood sugar

Complex (starches & fiber)
 Require longer to digest and are typically
packed with fiber and other micronutrients
(bread, cereals, vegetables, whole grains)
 Complex carbohydrates
should make up the bulk of
an athlete’s carbohydrate
intake
 Simple carbohydrate intake
should consist primarily of
fruits, yogurt or milk
 Foods high in refined sugar
are typically low in
nutrients
Fats
 Most concentrated source of energy- 2x
the calories as carbs or protein
 Functions
 Serves to make food favorable and
contain fat soluble vitamins
 Essential for normal growth and
development
 Cushions organs
 Saturated vs. unsaturated
 Saturated (fatty acids derived from
animal products; solid at room
temperature)
 Unsaturated (plant derivatives liquid at room temperature)
 Fat represents a high percentage of the total caloric intake by
Americans
 A substantial amount is from saturated fatty acids (primarily
from animal sources) and from trans fatty acids (found in
cookies, dairy products, meats and fast foods)
 High fat intake is believed to contribute to the prevalence of
obesity, certain cancers, coronary artery disease
 Should represent <25% of total calorie intake
Trans Fat
 Trans Fatty Acids
 Physical properties resembling
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saturated fatty acids
Found in cookies, crackers, dairy
and meat products, fast foods
Increase levels of bad cholesterol
and risk of heart disease
No safe level
People should eat as little of
them as possible
Proteins
 Make up the major structural
components of the body
 Required for growth,
maintenance, and repair of the
body
 Aid with enzyme, hormone,
and enzyme production
 Should encompass 12-15%
(15-20%) of daily caloric
intake
 Amino Acids
 Basic units that make up protein
 20 amino acids compose the majority of body protein
 Most can be produced by the body (non essential) while others
(essential) must be consumed
 Animal products contain all essential amino acids
 Incomplete sources (i.e. plants sources) do not contain all
essential amino acids
 Legumes and beans are a potential source of protein for vegetarians
 Protein sources and needs
 Most diets are rich in protein and
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often athletes consume twice the
amount that is recommended
Excess protein is converted to fat and
may result in dehydration and
potential kidney damage
Increased physical activity results in
increased need for protein in the diet
but does not mean you need a
protein supplement
Increases in muscle mass that occur
through training only require small
increase in protein
Try to obtain protein through your
diet.
Need approx .6-.9 grams per pound
of body weight
Production of Energy From
Food
 Energy is produced
when cells breakdown
CHO, fat or protein to
release energy stored
in compounds
REGULATOR NUTRIENTS
Vitamins
 Vitamins (13) serve as regulators in
many body processes
 Required in only small amounts
 Fat soluble
 Vitamins A, D, E , K
 Found in fatty portion of foods and
oils
 Stored in body fat
 Possible to consume to much b/c
they are stored
 Water soluble
 Vitamin C, B-complex vitamins
 Help to regulate metabolism but
cannot be stored; should be
consumed daily
 Each serves a series of roles
 Excess is secreted in urine
Vitamins
 Anitoxidants
 May prevent premature aging, cancers, heart disease and other health
problems
 Help protect cells from free radicals
 Include vitamins A, C, E
 Found in a number of dark green, deep yellow and orange fruits and
vegetables
 Overdose
 Consuming to much of a vitamin can cause toxicity (especially C and E).
 Vitamin Deficiencies
 Illness that results from a deficiency in a particular vitamin/mineral
 Are avoidable if an adequate diet is consumed
Minerals
 More than 20 minerals have essential roles in the body
 Eating a wide variety of foods will insure adequate levels
 Many are stored in liver and bones
 Examples
 Iron (energy metabolism and oxygen transport)
 Magnesium (energy supplying reactions)
 Calcium (bone/teeth formation, clotting, muscle contractions)
 Sodium and Potassium (nerve conduction)
 Examples: magnesium, sodium, potassium, iron, calcium, copper,
zinc, iodine, fluorine, and phosphorus
Water
 Most essential nutrient and most
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abundant in body (60% of body weightvaries +/- 10% due to age and % body
fat)
Should be of greatest concern to the
athlete
Essential for all chemical processes
Lack of water (dehydration) can lead to
illness and death
1-2% lose in body weight triggers
thirst. If not replenished dehydration
occurs and energy levels decline
Body has mechanisms to maintain
homeostatic levels of hydration
H2O
 Adequate water intake is necessary for:
 Energy production in all cells
 Assists w/digestion and maintains proper environment inside
and outside cells
 Temperature regulation
 Elimination of waste products of nutrient and body metabolism
 Remember, thirst is not an indicator of hydration
 Average adult requires a minimum of 2.5 liters or about 10
glasses of water a day
 Athletes require more
Hydration
 Before exercise - Hydration should begin at least two hours
before exercise with 17 to 20 oz. of water or sports drink,
followed by 7 to 10 oz. 10 to 20 minutes before exercise.
 During exercise - Consume 7 to 10 oz. of water or sports
drink every 15 to 20 minutes.
 After exercise - Approximately 20 to 24 oz. of water or
sports drink should be consumed per pound of body weight
lost during the course, until two hours after exercise has
finished.
Electrolytes

Sodium, chloride, potassium, magnesium,
and calcium are electrically charged ions
dissolved in body water

Keep amount of water in your body in
balance

Electrolyte Requirements
 Involve minerals of the body - must
maintain adequate levels for optimal
functioning
 Excess sweating can lead to depletion of
these electrolytes
 Help to maintain levels of hydration
 Can generally be maintained through
proper diet, however, additional salts
may need to be added periodically
When Do I Need a Gatorade?
 Electrolytes need to be
replenished if a person is
not fit, sweats excessively,
and after intense or
prolonged periods of
exercise
 Electrolyte loss can
produce muscle cramping
and heat intolerance
Nutrient Requirements and
Recommendations
MyPlate
 Newly introduced in 2011
 Government's primary food group symbol designed to help
consumers adopt healthy eating habits
 Consistent with the 2010 Dietary Guidelines for Americans
 Emphasis on fruits, vegetables, grains, protein and dairy food
groups
 MyPlate illustrates the five food groups using a familiar mealtime
visual- a place setting

http://www.drexel.edu/nutritioneducation/Website_Materials/FY2012%20Lesson%20Materials/HS/Lessons/HS%20MyPlate%20re
v%207%2029%2011.pdf
www.Choosemyplate.gov
 Provides practical
information to help
consumers build healthier
diets.
 Tools for dietary
assessment, nutrition
education, and other userfriendly nutrition
information
 Goal is that online
resources will empower
people to make healthier
food choices
MyPlate Message..
 Balancing Calories
 Enjoy your food, but eat less.
 Avoid oversized portions.
 Foods to Increase
 Make half your plate fruits & vegetables.
 Make at least half your grains whole.
 Switch to low-fat (1%) or fat-free (skim) milk.
 Foods to Reduce
 Choose foods that have less sodium.
 Drink water instead of sugary drinks.
Build A Healthy Plate By Choosing…
• Nutrient-dense foods
•
•
•
•
instead of calorie-dense
foods.
A variety of fruits and
vegetables in a rainbow
of colors.
Low-fat or fat free milk
and dairy products.
Fiber-rich whole grains.
Protein foods that are
low in fat.
Cut Back On…
• SOLID FATS
– Saturated fat & trans fat  heart disease
– Replace with healthy unsaturated fat
• ADDED SUGAR
– Sugar adds calories  weight gain
– Choose water, 100% juice and fruit for dessert
• SALT (SODIUM)
– Raises blood pressure  hypertension
– Processed foods, fast food, frozen meals
– Season with spices and herbs instead of salt
Not All Foods Are Created Equal
Any-time
Sometimes
Balance Calories
 Eat the right amount of calories for you
 Enjoy your food, but eat less
 Cut back on foods high in SOFAS and empty
calories
• Avoid oversized portions
• Stop eating when you feel full
• Get enough physical
activity
2010 Dietary Guidelines
 Basis of the federal government's nutrition programs
 Action oriented messages
 Will help professionals and media to understand and deliver
relevant nutrition information
 Examples
 Enjoy your food, but eat less
 Avoid oversized portions
 Make half your plate fruits and vegetables
 Drink water instead of sugary drinks
Nutrient Dense Food vs. Junk
Foods
 Nutrient dense food
 Contains considerable amount of vitamins, minerals, and
proteins in relation to caloric content
 Junk foods
 Cookies, candies, doughnuts, chips
 Everything in moderation
 Avoid substituting junk food for nutrient dense foods
Supplements
 Athletes often believe that more is better
 Activity increases need for energy not necessarily all vitamins,
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minerals and nutrients
No evidence to support ingesting quantities of nutrients
above Dietary Reference Intake (DRI) levels
Many myths about consumption of dietary supplements in
terms of performance enhancement
Often a belief that a particular substance will produce an
effect when it truly does not
Placebo effect = psychological boost
 Little pre-market approval or post-market
surveillance
 FDA oversee proof of safety or harm of
supplements
 Has only acted with regard to ephedrine
 Prior to engaging in supplementation the
following recommendations should be followed
 Consult a licensed nutritionist or physician prior to
beginning supplementation
 Coaches should not provide or distribute
supplements of any kind
 May be in violation of state laws or state/national governing
bodies (i.e. NCAA)
Supplementation
Vitamin Supplementation
 Athletes believe large doses can lead to superior health and performance
 A mega-dose of a nutrient supplement is essentially an overdose
 Vitamin requirements do not increase with exercise
 Excessive fat-soluble vitamin supplementation may be toxic
 Common practices
 Vitamin C
 To prevent common cold and slow aging
 May cause kidney stones and diarrhea
 Vitamin E
 Protects cell membranes from damage
 Little evidence to support enhancing performance or life expectancy
 B-complex vitamins
 Aid in release of energy from CHO, fat, and protein
 If additional energy is required, increased caloric intake is necessary
 If an athlete does not eat a well balanced diet, taking a multi vitamin once a day may be helpful
 Mineral Supplementation
 Calcium and iron tend to be low and diets may need to be modified
 Need to be certain additional minerals are necessary in diet prior to purchase (save money)
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 Calcium Deficiency
 Most abundant mineral in body; essential for bone and teeth,
muscle contraction and nerve impulse conduction
 Females tend not to get enough calcium in diet
 Over time additional levels of calcium are required for bone
maintenance if intake is to low to meet needs
 Without supplementation, the body can remove calcium from bones
creating a condition in which bones become weak and brittle called
osteoporosis
 Young adult requires 1000mg/day (300mg in an 8 oz glass of
milk)
 While exercise helps bones to retain calcium, extreme levels of
exercise, causing hormonal imbalances, can disrupt calcium
retention
 Supplementing with calcium carbonate or citrate is advisable
 Milk products are the most reliable source of calcium
 Some athletes complain it causes upset stomach due to a build up of
intestinal gas
 May be lactose intolerant and lack the enzyme lactase (lactase deficient)
 Can supplement with lactase (scientifically produced)
 Iron Deficiency
 Iron is needed to properly form hemoglobin (oxygenates blood)
 Common in females
 Results iron-deficiency anemia, which reduces the oxygen carrying
ability of the red blood cells, so muscles cannot obtain enough
oxygen to generate energy.
 Athlete feels tired and weak due to muscles’ inability to generate
energy
Critical Thinking
 A volleyball player complains that she constantly feels tired
and lethargic even though she thinks that she is eating well
and getting a sufficient amount of sleep. A teammate has
suggested that she begin taking vitamin supplement, which,
the teammate claims, will give her more energy and make
her more resistant to fatigue. The athlete comes to the sports
nutritionist to ask advice about what she needs to take.
 What facts should the sports nutritionist explain to the
athlete about vitamin supplementation and what
recommendations should be made?
Protein
 Protein Supplementation
 To build muscle approximately
1-1.5g extra per kg of body
weight of protein should be
consumed for increasing muscle
mass (.5-.7 grams per pound)
 Often times exceeded with
normal diet and
supplementation is not
necessary
 Should attempt to meet
additional requirements via diet
 Types: Whey, Egg, Soy
Creatine

Creatine Supplementation
 Naturally occurring substance in body produced
by kidneys, pancreas and liver
 Found in meat and fish that contain approx. 5
g/kg
 Integral role in metabolism
 Two types (free creatine and phosphocreatine)
 Phosphocreatine is stored in skeletal muscle and
works to re-synthesize ATP during activity
 Positive effects
 Increased resynthesis of ATP; allows for
increase intensity of workouts
 lactic acid buffer; prolongs maximal effort
and improving exercise recovery time
during maximal intensity activities
 stimulates protein synthesis
 decreases total cholesterol and total
triglycerides and improves HDL-LDL ratio
 increases fat free mass
 Negative effects
 weight gain
 muscle cramping
 gastrointestinal disturbances and renal dysfunction
 Not a banned substance, however, distribution by NCAA institutions is banned
 No long-term side effects have been found
 Creatine Dosage
 3g/kg body weight for 30 days followed by washing phase
 Not necessary to do a loading phase
Steroids
 http://www.ebaumsworld.com/video/watch/80793445/
 Herbal Supplements
 Trend - natural alternatives to drugs and
medications
 Little evidence to support use in professional
literature
 Wide spread use in general and athletic populations
 Discussion is warranted due to the extensive use patterns in
society
 Safe to ingest as natural medicines with few side
effects (occasional allergic reaction)
 Offer nutrients that nourish brain, glands and
hormones
 Don’t need to consume with food
 Contain own digestive enzymes
 Work with the body’s functions (whole body
balancers)
 Caution must be exercised as there is no
governmental control or regulation
Example: Ginseng
 Ephedrine
 Stimulant used in diet pills, illegal recreation drugs and legitimate
OTC medications
 Similar to amphetamine
 FDA has posted warning concerning use
 Banned as dietary supplement by FDA in 2003
 NCAA and minor league baseball have banned use by athletes
 Potential dangers associated with use include
 Heart attack, stroke, tachycardia
 Paranoid psychosis, depression, convulsions, coma
 Fever, vomiting, palpitations, hypertension
 Hypertension and respiratory depression
Popular Eating and Drinking
Practices
Caffeine
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Caffeine
 Central nervous system stimulant found in
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carbonated beverages, coffee, tea
(chocolate contains compounds related to
caffeine)
It is a DRUG
Increases alertness and decrease fatigue
Too much causes nervousness, irritability,
increased heart rate and headaches;
experience withdrawal when trying to stop
Headaches may result when ceasing caffeine
use (withdrawal)
Not detrimental to performance
Enhances fat utilization and endurance
performance
 Makes calcium more available during muscle
contraction allowing muscles to work more
effectively
 May cause slight headaches

 Olympic officials consider caffeine a drug
and many not be found in a competitors
blood level greater than that resulting from
drinking 5-6 cups of coffee
Energy Drinks

Different than sports drinks
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Sports drinks contain no caffeine.

Energy drinks contain caffeine (or caffine like herb) that
can range anywhere from 50 mg to 500 mg
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Contain high levels of CHO; often carbonated

Marketed as performance-enhancers and stimulant drug
effects.
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Multiple risks associate with caffeine intoxication
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Consumed by 30-50% of people
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Energy drinks do not provide energy; they are
stimulants
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Sugar free; no calorie; no energy
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There is currently little government regulation of
energy drinks, including content labeling and health
warnings.

Many contain unregulated herbs and ingredients are
not standardized so you may be getting to
much=toxicity
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Some ingredients may cause side effects
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Most cans contain multiple servings but are
consumed in one sitting

May cause heart palpitations, increase in BP,
dehydrations
Alcohol Consumption
 Provides energy for the body
 7 calories per gram of alcohol
 Little nutritional value
 Central nervous system depressant
 Decreases coordination, slows reaction time, decreases mental
alertness
 increases urine production (diuretic effect)
 Not recommended for use by athletes before, during or
after physical activity
 Organic, Natural, of Health Foods
 Claim to be safer and nutritionally superior due to absence of pesticides and
fertilizers
 Organic refers to the way farmer grow and process fruits, vegetables, grain, meats,
poultry, eggs & dairy
 Grown w/out synthetic fertilizers or pesticides
 USDA indicates that organic foods are not more nutritious, safer, or more flavorful
 Natural foods are subjected to little processing and contain no additives such as
preservatives or artificial flavors
 Processing can protect nutritional value
 Preservatives save food that would otherwise spoil
 Many foods in their natural form are poisonous
 Recommended foods to buy organic
 Meat, milk, coffee, celery, peaches, strawberries, apples, blueberries, nectarines, peppers,
spinach, kale, cherries, potatoes, grapes, leafy greens, carrots, pears, tomatoes
 Recommended foods not to buy organic
 Onion, avocados, sweet corn, pineapple, mango, asparagus, sweet peas, kiwi, cabbage,
eggplant, papaya, watermelon, broccoli, tomato, sweet potato
Organic video: http://today.msnbc.msn.com/id/13737389
Alternative Eating Practices
Practicing Vegetarianism
 Utilize plants to form foundation of diet - animal foods are
either excluded or included in a variety of eating patterns
 Reasons for becoming: economic, philosophical, religious,
cultural, or health reasons
 While practiced intelligently (not a fad) a vegetarian diet can
result in deficiencies
 Diet must be carefully planned
 Total Vegetarian (vegan)
 all plant diet, no animal products
 must be certain to consume enough calories and vitamin B12, calcium,
zinc, and iron
 Lactovegetarian
 Consume plant foods and milk products
 Must watch iron and zinc levels
 Ovolactovegetarian
 Consume plant foods, milk products and eggs
 Iron is still a concern
 Semivegetarian
 Still primarily plants but all other products are consumed except red
meat.
Pre-event Nutrition
Pre-event Nutrition
 Avoid superstitions and myths
 Purpose is to maximize carbs stored in muscle and to provide competitor with
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sufficient nutrients, energy and fluids for competitions taking digestibility into
consideration and the eating preferences of the individual athlete
Nutrients consumed over several days before competition are much more
important than what is eaten three hours before an event
Pre-game meal should be consumed 3-4 hrs before competition.
Food takes approx. 4 hrs to digest and often longer due to nervousness which
slows digestion
Meal should be approx 2/3 (60%) carbs and the rest protein/fat (avoid high
fat/fiber foods)
Different carbohydrates are digested and absorbed at different rates.
 Glycemic index (GI) indicates the how much different types of carbohydrate effects
blood glucose levels
 Foods with low to medium
GI are recommended prior to
an event
 Produce only small fluctuations
in blood glucose and insulin
levels
 Release energy more slowly over
a longer time period.
 Foods selected should
minimize gastrointestinal
distress
 Critical to make certain that
the athlete is appropriately
hydrated.
Tips
 Encourage athletes to be conscious of diet
 Diets are individual to each athlete
 Individual is the best judge of what should or should not be consumed
 What is the individual comfortable with
 Be sure to practice your nutrition (don’t eat something new before a game w/o
trying it first!)
Sample menu
LUNCH l
LUNCH 2
Whole Wheat Bread Vegetable Soup
Turkey Breast Meat Crackers
and Tomato/ Lettuce
Graham Crackers
Low-Fat Cottage
Cheese
Peach or Nectarine Pineapple
Water
Water
LUNCH 3
Spaghetti
Tomato Sauce
with
Mushrooms
Green Beans or
Carrots
French Bread
orange
Water
Post-Event Nutrition
 Important that athletes replenish glucose stores after activity
 Recommended that foods high in carbohydrate content be eaten
within two hours (bananas, sandwich, sports drink)
 Should have a high glycemic index
 Next main meal consumed within several hours should be rich in
CHO
 Restoration of CHO stores may take 24 hrs.
Breakfast
 “Break” the “Fast”
 Most important meal of the day; should never be skipped!
 According to webmd.com
 Students are more likely to be late or tardy if they skip breakfast
 Skipping breakfast increases weight gain and obesity due to
nibbling, eating larger meals later
 Breakfast eaters have a higher intake of essential vitamins and
minerals, lower cholesterol, improved concentration and
performance in the classroom, more strength and endurance,
and can potentially live longer
Liquid Supplementation
 Nutrition shakes have been recommended as effective pre-event
meals
 Extremely effective and successful
 Supply 225-400 calories per serving
 Successful in reducing pre-game symptoms of dry mouth,
abdominal & leg cramps, nervous defecation and nausea
 Food generally takes 4 hours to clear stomach and upper GI
tract
 Advantage is b/c liquid supplements clear stomach and upper
bowel before game time, settling the stomach and thus making
available the caloric energy that would otherwise still be in an
unassimilated state
Fast Foods
 Way of life in America --world of fast food junkies
 Often meal of choice during travel
 Big concern is the amount of fat (40-50% of calories from fat)
 Size vs. supersize
 Increased menu size is a plus; menus now include better food
choices such as salads and fresh fruit and yogurt (variety)
 Super Size Me: http://www.youtube.com/watch?v=N2diPZOtty0
 Look at the nutritional information posting
 http://www.mcdonalds.com/usa/eat.html
 http://www.yum.com/nutrition/documents/kfc_nutrition.pdf
 http://www.yum.com/nutrition/menu.asp?brandID_Abbr=5_TB
Low Carbohydrate Diets
 While fat reduction had been the trend in dieting, new
recommendations for CHO reduction have come forth
 Numerous versions
 Most replace CHO intake with protein and fat
 Reasoning: Unused CHO is readily turned into fat
 CHO consumption increases insulin production
 Insulin, while allowing cells to use blood glucose, also encourages
fat to be deposited and a hunger response to be triggered
 Tendency is to consume more CHO as a result
 Hyperinsulinemia
 It is believed most overweight people suffer hyperinsulinemia, elevated
insulin in the blood, which contributes to individuals becoming
overweight
 CHO restriction halts insulin cycle and improves glucagon production,
a hormone which enhances fat burning and cholesterol removal from
blood vessels
 Severe CHO restriction results in ketosis, which stabilizes blood
glucose, a reduction in insulin levels and rapid weight loss
Glycogen Supercompensation
 Increase muscle and liver glycogen stores prior to major event by
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altering eating and training habits
Increase CHO loading to increase glycogen stores and positively impact
muscle glycogen and muscle endurance
Six-day period
 Phase I (Days 1-2): hard training with reduced CHO intake
 Phase II (Days 3-5): decrease training and increase CHO (potentially
increasing glycogen stores 50-100%)
 Phase III (Days 6-7): resume normal diet
Not clearly demonstrated as being beneficial in endurance activities
Do not perform more than 2-3 times per year
Ideally for prolonged duration events
Fat Loading
 Fat loading vs. carbohydrate loading
 Intent = better energy source
 Negative side effects
 Cardiac protein and potassium depletion
 Development of arrhythmias, increased serum and cholesterol
Weight Control and Body Composition
Weight Control and Body
Composition
 Gains and loss of weight in athletes can be problematic
 Intelligent and conscientious approach involves some
knowledge of what is involved on the part of the athlete and
athletic trainer
 Results in athlete displaying discipline relative to types and
quantities of food
Body Composition
 Body comp refers to both fat and non-fat components of the
body
 Ideal body weight often determined by age related height and
weight charts
 These charts are sometimes inaccurate due to broad ranges
and failure to take individual body types into consideration
 Health and performance may be best indicators
 Percent body fat=portion of total body weight composed of
fat tissue
 Lean body weight=total body weight that is composed of
nonfat or lean tissue -bone, muscle, tendon, connective tissue
 Body comp is the relationship between fat tissue and lean
body tissue
 Average % body fat for college age
 Female 20-25% body fat
 Male 12-15% body fat
 Endurance female 10-18% and male 8-12%
 Should not fall below 3% and 12 % for males and female
respectively
 Results in loss of essential fat padding for organs
American Council on Exercise
Description
Essential fat
Athletes
Fitness
Average
Obese
Women
10–13%
14–20%
21–24%
25–31%
32%+
Men
2–5%
6–13%
14–17%
18–24%
25%+
 Overweight = excess body weight relative to size and stature; can still be
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healthy
Overfat = excessively high percentage of total body weight is fat
Obesity = extreme amount of excessive fat
 Female >30% and male >20% percent body fat
Factors that determine amount of body fat
 Number of fat or adipose cells
 Proliferation or hyperplagia of fat cells occurs from birth to
puberty; levels set by adulthood
 Size of cells
 Increase/decrease over time until adulthood relative to caloric
balance
Change of weight = change in size not number
Adipose cell stores triglycerides (liquid fat)
 Moves in and out of cells according to energy demands
Moderate, long term activity uses greatest amount of fat
One pound of fat = 3500 calories, stored as triglycerides
Determining Body Mass Index
 Determine extent of overweight or obesity using height and
body weight
 BMI (body mass index) is a ratio of height and weight
 Utilized to measure health risks associated with obesity
BMI
Weight Status
Below 18.5
Underweight
18.5—24.9
Normal
25.0—29.9
Overweight
30.0 and Above
Obese
BMI Chart
Obesity Statistics

http://www.cdc.gov/obesity/data/trends.html
Assessing Body Composition
 Several methods
 Hydrostatic, bioelectrical impedance, skinfold thickness
measures, bod pod
 Skinfold technique measures the thickness of subcutaneous fat
since 50% of body fat is subcutaneous
 Utilize skin fold calipers
 Relatively low accuracy but is easy to learn and utilize
 Error is + 3-5%
 Technique by Jackson and Pollack measures thigh, triceps, suprailiac,
abdominal, and chest
 Hydrostatic Weighing
 Utilizes underwater tank to
determine body density
 Establishes relationship
between lean mass (more
dense) and fat mass (resulting
in more buoyancy)
 Very accurate method
 Not always available,
expensive equipment
 Time consuming
 Requires exhaling all air
 Bioelectrical Impedance
 Measures resistance of
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electrical current flow through
body between points
Based on principle that
electricity will flow through
path of least resistance
Fat is a poor conductor of
electrical energy and a good
insulator
Water/lean tissue is a good
conductor
Impacted by levels of hydration
Expensive equipment .??.
Bod Pod
Assessing Caloric Balance
 Change in body weight is result of change in caloric balance
 Caloric balance = Calories consumed - calories expended
 Positive caloric balance = weight gain negative caloric balance = weigh loss
 Can be calculated through accurate record keeping of calories consumed and
expended relative to metabolic and activity needs
 If more calories are consumed that eaten=weight gain
 If more calories are expended than consumed=weight loss
 Calories are expended through:
 basal metabolism (calories expended at rest) = BMR
 work (activity that requires more energy than sleeping)
 excretion
 Must calculate total time engaged in all 3 areas over a 24 hour
period
 BMR is determined in laboratory setting through indirect
calorimetry which measures oxygen uptake
 Work (type, intensity, duration) must be determined
 Body size also factors in
 Energy expenditures can be consulted to determine average
energy expenditures per activity (kcal/min/lb)
Calorie Consumption/Intake
 Calorie balance is determined by the number of calories
consumed regardless of whether the calories are from fat,
CHO, or protein
 CHO=4 calories/g Protein=4 calories/g Fat=9 calories/g
 Estimations of caloric intake for college athletes=2,0005,000 calories per day
 Endurance athletes may consume as many as 7000 calories
Methods of Weight Loss
 Weight loss occurs through dieting, increased activity, or
combination of the two- diet and exercise
 Weight loss through exercise or dieting alone is difficult and
in most cases ineffective means of weight control over the
long run
 35-45% of weight loss due to dieting alone results in lean
body tissue loss
 Should not drop below 1000-1200 calories for women and
1200-1400 for men
 Weight loss through exercise involves an 80-90% loss of fat
tissue w/almost no loss of lean tissue
 Exercising, while resulting in loss of fat mass, will also
enhance strength, cardiorespiratory endurance and flexibility
 The key is moderation
 Most effective weight loss method is a combination of dieting
and exercise
 A negative energy balance must be achieved
 Loss of 1.5-2.0 pounds per week is adequate
 Weight loss of more than 4-5 pounds per week can be
attributed to dehydration
 It takes time to put weight on and also takes time to take it off
 3500 calories = 1 pound; must cut or expend 3500 to lose 1
lbs; 500 calories/day = 1 lbs/wk
 http://www.youtube.com/watch?v=seZU8UBOoYo
Diets
 South Beach
 Jenny Craig
 Atkins
 HCG
 Paleo
 Weight Watchers
 Zone
 Nutri System
Diet Research Questions
Name of your diet
What is the basic concept of your diet? How/what are you
supposed to do to lose weight?
What are the associated cost/expenses?
How long has the diet been around?
Are there medical side effects?
What are your thoughts on the effectiveness/safety of the diet?
Methods of Weight Gain
 Aim should be to increase lean
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body mass
Done through increased physical
activity (muscle work) and dietary
modifications
Approximately 2500 calories is
required per pound of lean body
mass b/c it contains more water
and protein than fat
An increase 500-1000 calories per
day will provide enough energy
needs to gain 1-2 lbs/wk
A 1-2 pound per week gain is
adequate
Disordered Eating
Disordered Eating
 Spectrum of abnormal eating habits ranging from mild food
restriction, binging, purging, bulimia, anorexia nervosa
 Multi-factorial disorders include social, familial,
physiological, psychological components
 Screening test are now being used to detect disorders
 More prevalent in athletic populations
 Control over body weight/composition for increased performance
 In addition to the emotional and social pressures characteristic of eating disorders,
physiological effects can impact health and performance of the athlete
 Education of athletic trainers in this area is critical
 Prevention and management strategies
 Bulimia
 Generally females ranging in age
from adolescence to middle age
 1-2% of population will develop
bulimia nervosa, anorexia
nervosa or both
 Typically gorges self
w/thousands (bingeing) of
calories after periods of
starvation and then purging
through vomiting, fasting and
laxatives/diuretics
 Characteristics
 Typically bulimic athletes are
white, middle to upper-middle
class
 Perfectionist, obedient, overcompliant, highly motivated,
successful academically, wellliked, and a good athlete
 Commonly participates in
gymnastics, track, dance
 occasionally seen in male
gymnasts and wrestlers
 Bingeing and purging can result in
stomach rupture, heart rhythm,
liver damage, tooth decay from
acids, chronically inflamed mucous
lining of mouth and throat
 Anorexia Nervosa
 30-50% of anorexics also suffer
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from bulimia
Characterized by distorted body
image and constant concern about
weight gain
Impacts mostly females
Starts often with adolescents and
can be life threatening; 15-21% of
individuals diagnosed ultimately will
die
While the athlete tends to be too
thin they continue to feel fat
Deny hunger and are hyperactive,
engage in abnormal amounts of
exercise, and are highly secretive
Early intervention is critical with eating disorders

Empathy is a must
Psychological counseling is key
Must have athlete recognize the problem, accept the benefits of assistance and must voluntarily
accept help for treatment to work
 Anorexia Athletica
 Condition specific to athletes
 Characterized by features common in anorexia nervosa w/o
self-starvation practices
 Signs
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Disturbance of body image
Weight loss >5% of body weight
Gastrointestinal complaints
Primary amenorrhea
Menstrual dysfunction
Absence of illness explaining weight reduction
Fear of becoming obese
Binging, purging, compulsive eating, or caloric restriction
Female Athlete Triad
 Potentially fatal problem
 Combination of eating disorder, amenorrhea (cessation of
menstral cycle) and osteoporosis
 Some suggest eating disorders may exist in 62% of females in
certain sports and amenorrhea found in 60%
 Major risk is the fact that bone lost may not be regained
Herbs
 Using Herbal Supplements
 Trend - natural alternatives to drugs and medications
 Safe to ingest as natural medicines with few side effects
(occasional allergic reaction)
 Offer nutrients that nourish brain, glands and hormones
 Herbs are not drugs but rather are body balancers that work
with the body’s functions so it can heal and regulate itself
 Do not need to be taken w/food as they provide their own
digestive enzymes
 No federal or governmental controls regulating sales