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NUTRITION &
Weight Issues
for SPORT
AND FITNESS
CHRIS PALANK, RN, MS ANP-C
Phed 370
Fall, 2003
Part I.
NUTRITION
Healthly Eating for
Exercise & Sport
ESSENTIAL DIETARY ELEMENTS
NUTRIENTS:
�Carbohydrates
�Fats
�Proteins
�Vitamins
�Minerals
�Water
Energy Nutrients- Foods
Supply the Energy for ATP Synthesis
Carbohydrates
55-60% cal
Fats
20-30% cal
Proteins
10-15% cal
Energy Nutrients
Carbohydrates
4 Basic Food Groups
Fats
Proteins
CARBOHYDRATES
1st Fuel Choice of the Body
Easiest to Use, Provides Highest Energy Yield,
Essential Fuel for the Brain
Stored as GLYCOGEN in Liver and Muscles
Used as GLUCOSE for Cell, Carried in the Blood
CARBOHYDRATES
Carbohydrates and Exercise:ENDURANCE
ENDURANCE
Marathons, Cross Country Skiing, Soccer and Football
Long Duration Activities which may be Coupled with
Bouts of Quick, Explosive Movement
Primary FOOD Sources
Bread/Pasta/Cereal
Fruit/Vegetable Groups
CARBOHYDRATE LOADINGImproving Endurance
•
•
•
GLYCOGEN LOADING:
Improves Endurance Performance
No proven effect on Sprints since stores
not completely depleted
•
Three METHODS:
•
Diet high in Carbs- No prior Exhausting Exercise
Exercise plus High Carb Diet Prior
Exercise plus 2 Special Diets


CARBOHYDRATE LOADING
Diet Manipulation:
INCREASE Athletic Performance by Increasing the TOTAL
Carbohydrate Supply in the Body.
This is Accomplished by Either:
1. 3- 4 Day High Carb diet
w/o heavy exercise depleting muscle glycogen stores
2. 7 Day Plan- Deplete and Load
* 3 Days HIGH PROTEIN / Low to No Carb
*
with Heavy
Exercise. (d1-3)
3 Days HIGH CARB with Moderate to Low Exercise.
This Allows For a “Supercharge” of Carbohydrates.
1 DAY (Pre-game Meal) High Carbohydrate Meal -
FATS-LIPIDS
2nd Fuel of Choice
used to SPARE Carbohydrates When Exercise
Exceeds 30 Minutes in Duration or More
Stored as Triglycerides
in Adipose Tissue - ADIPOCYTES
Used as Free Fatty Acids
Primary Sources
ATP
Meats, Nuts, & Dairy
LIPIDS Make up All cell membranes
CHOLESTEROL LIPID
Fat-like substance-LIPID found in all
Animal tissue
SOURCES:
Food-Animal products
By Body- Liver
AIDS in DIGESTION- BileAcids
Helps Produce Sex Hormones
Two types of LIPIDS
CHOLESTEROL & TRIGLYCERIDES
Carried by LIPOPROTEINS in the blood
to fat receptors in the tissues:
LDL- LOW Density Lipoprotein
HDL -HIGH Density Lipoprotein
VLDL- VERY LOW- Triglycerides
CHOLESTEROL & LIPOPROTEINS
1. HDL - High Density Lipoproteins HAPPY
H is for Happy HEART
“GOOD” Cholesterol.
It Carries Cholesterol to the Liver for Elimination.
This Helps Reduce the Risk of Coronary Heart Disease.
Found Mostly in Fruits, Vegetables, &
Whole Grains
CHOLESTEROL
& LIPOPROTEINS
CHOLESTEROL-LIPOPROTEINS
LDL-Low Density LipoproteinsLOUSY
“BAD” Cholesterol.
Mostly FOUND IN ANIMAL products
It is Taken Up by Artery Walls and is the Primary
Source of Atherosclerosis.
PROTEIN
 Essential
For Building Muscle and Other Tissues
Structure - AMINO ACIDS
 Essential Amino Acids Must be Ingested
 Primary
AA Sources from body-
Skeletal muscle
As well as being the largest sink for
dietary creatine, Sk MUSC is also the richest
natural source of the nutrient.
ATPPC
Thus, whenever we take a bite of steak (skeletal
muscle) creatine (AA) is made available to our
muscles for absorption.
About one gram of creatine each day in our diets.
PROTEIN
Food Sources
Primary Sources:
1. Animal Protein
(Meats & FISH)
2. Plant Protein
(Select Beans & Nuts).
High Protein Foods May Also
be high in Fats
Protein and Exercise
Fuel ONLY in Starvation- It is Not a Major Dietary
Concern UNLESS One is a Vegetarian.
PROTEIN SUPPLEMENTS

Many People Are Duped Into Buying High Protein
Supplements When They Are Not Needed.

The Normal RDA (Recommended Daily Allotment is
Small Enough to be Met by a Normal Diet.

ANY OVERSUPPLY is Eliminated by the Body and
Therefore Only an Expensive Urine Enhancer.

When Lifting to Build Muscle, Increase Only
Dietary Protein
VITAMINS + Minerals
Chemical Nutrients
Help Regulate Metabolism- CHO & FAT
Turn food into Energy Systems
Unless Athletes are in a Weight Reduction Phase
Not a Major Exercise Concern- no excessive
demand during increased Activity
EXCEPT:
IRON REQUREMENT for RBC/Hbg
OXYGEN TRANSPORT
PRIMARY VITAMINS
I. FAT SOLUBLE: Stored in body
USED FOR
FOOD SOURCES
A- Vision/ SKIN
Sun/Milk/Fish/Eggs
(Helps Calc & Ph)
Made in Intestines by Bac
E- Antioxidant
Veg.Oils/Nuts/ gr Veg
K- Blood Clotting
Fruits/Meats/gr Veg
PRIMARY VITAMINS
II.WATER SOLUBLE
NOT STORED- Must Receive in Diet!
USED For
FOOD SOURCES
B Complex -ENERGY
Meats/Grain/Vegs
B6 - Protein Metab
B 12 -Bld Cells, DNA, RNA
Folate - Same
Above & Fruits
Meat/Milk/Eggs
All + NUTS
Vit-C- IMMUNE/Wound
Fruits & Vegs
EXPOSING THE VITAMIN MYTH

MEGADOSES of Vitamins (Above RDA)
are Unnecessary, Usually Excreted,
and May Produce a Toxic Like Effect

Advertisements for Vitamins
Usually Exaggerate Truths
Research Supports the Conclusion that
Vitamin Supplements
 DO NOT Improve Athletic Performance

MINERALS
 Essential
to Tissue Formation (ie thyroid
synthesis) & Physiological functions
 (ie
digestion):

Food Sources : ALL Forms of Food

Supplements usually not Nec. Except for Iron in some
cases
Calcium is Essential to Bone Growth & Repair
Sodium & Potassium (Electrolytes) to Fld Balance,
Nerve Function, cellular Fx-----Fatigue
Iron to Blood Formation & O2 Transport (Females)
Others for Enzyme/Growth Processes-
Sodium-Potassium Balance
Both Sodium & Potassium Must be Kept in
Balance
 Athletes Have Often Increased Sodium or
Potassium (Salt & Bananas or Pills) to Reduce
Cramps
 While These TWO Electrolytes Are Effective in
Reducing Cramps, Out of Balance They Can
INCREASE Cramps
 THEY ARE BEST SUPPLIED IN DIET!

WATER -The Essential Nutrient

50-55% of total Body Weight
72%

of muscle weight
80% blood volume
ALL Cells and Body Functions
Are Dependent on WATER!



Cellular Fx, Body Temp.,
Average Adult Needs 2 QUARTS/ Day
WATER INTAKE & EXERCISE
 Loss
of WATER =DEHYDRATION

If You Wait Until You Are Thirsty to Drink - You Are
Dehydrated And Can Not Catch Up

WATER MUST BE MANDATED When Exercising
in the Heat- prevent heat illness- not just salt
replacement
Most Foods Are WATER Based
 Pure WATER, Not Sodas = the Best Form


Caffeine, in ALL Forms is a Diuretic and Will Speed Up
WATER Elimination
OTHER CONSIDERATIONS
Daily Nutrition Guide
 Daily Meal Plan
 Calories and Weight
Control
 Food Intake by Calories
 The Pre Contest Meal

Daily Nutrition Guide
Daily Meal Plan
CALORIES
CARBS60%
Protein- 15-20%
Fats- 20-30%
DAILY MEAL PLAN
�Eat
the Largest Meal of the Day at
LUNCH
� Carbohydrates
Should = 60% of the
Diet
�
Athletes, Because of Increased
Caloric Expenditure, May Need to Eat
NUTRITIOUS Snacks Between Meals.
� It
Takes 30 Minutes From the Time You Start
Eating For Food to Suppress the
Hunger Feelings
Food Intake Percentage
(By Calories )
� Breakfast
� Snack
� Lunch
� Snack
� Dinner
� Snack
15%
10%
35%
10%
25%
5%
Calories and Weight
�
Calorie:
� Measure
or UNIT of Food ENERGY over Time
� All
Foods (Not Water) Have Calories by the Amount
Consumed
� All Work Can be Measured By Calories Expended
Over Time. Ex.. Jog at 5mph=200cal expand
�
Work Out = Calories Eaten - Weight SAME
� Work Out > Calories Eaten - Weight DOWN
� Work Out < Calories Eaten - Weight UP
The Pre Contest Meal
Meals Should be Eaten at Least 3 Hrs.
Before Competition
Fats should not be eaten < than 4hrs prior
digest slowly - GI Discomfort- prob with fats(gas)
No Simple sugar intake-candy, glucose -will actually
decrease blood sugar since there is rise in insulin and
performance/fatigue is worse since muscle glycogen
stores are used sooner.
Liquid Pre Game MeaIs -Excellentintro during Pre-season to get used to -------eliminate GI probs
Balanced, easily digested
The End of
Part I
THE END