Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
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?