Download 8.Nutrition-student

Sports Nutrition
Unit 8
Role of Diet if Athletics
Maximize their________________
Provide the necessary raw material to allow a good
training program to build and run the human
machine
Nutritional status, age, genetic background affect
nutrient needs
Diets must____________________
Many myths and fads among athletes
Purpose of Nutrition
Good Nutrition promotes a___________________
Aids in ______________to illnesses
Energy and vitality are increased
Help athlete feel better and sleep better
Functions of Food
The right combination of nutrients work together in
the body to:
Provide _______
Promote_________
___________tissue
_____________body processes
The United States Department
of Agriculture (USDA)
Developed The Food Guide Pyramid
Provides the following basic dietary guidelines:
Eat a _________of foods
Avoid too much ___, especially unsaturated fat and
cholesterol
Eat food with adequate_____________
__________a desirable body weight
Avoid too much_______________
The Food Guide Pyramid
The categories in the pyramid are not considered
to be equals
Idea is to get people to eat a more balanced diet.
Benefits are many
Lower fat
Increase Fiber
Get more vitamins and minerals in diet
Protect yourself from illness
** See Pryamid
Basic Nutrients
____________________in food that:
provide energy
act as a building block in forming new body
components
Assist in the functioning of various body processes
6 classes
Carbohydrates, Proteins, Fats, Vitamins, Minerals, and Water
Carbohydrates
Basic source of ________for body heat and body
activities
Sugars, starches, and fiber found in fruits,
vegetables and grains
Body converts sugars and starches to ______for
energy or to glycogen for energy storage in the liver
and muscles
When glycogen stores are full, excess
carbohydrates are stored__________
__________is not absorbed but is essential for
gastrointestinal functioning
__________of caloric to keep glycogen stores filled
Carbohydrate loading requires ____________
carbohydrate intake
Proteins
Derived from animal foods-meat, milk, eggs, fish,
cheese and poultry
Derived also from soybeans, dry beans, some nuts
and whole grain products
Broken down into 20________________
______________to build and repair tissue
Bodies ____________source of energy
Body can not store protein, therefore extra is
converted into ___
Intake ______of caloric intake
Fats (Lipids)
Fried foods, butter, margarine, salad dressings,
oils, mayonnaise are all high sources
Meats, eggs, milk and cheese contain fat too
Provide energy, carry vitamin A and D to cells, and
are necessary for normal growth and development
________________from temperature extremes
_______________body organ’s from impact
Add flavor to our food
Fats cont...
Are necessary, in fact important in diet
Often eat far more than the daily recommended
values
_____of caloric intake is recommended
Most Americans consume _____or more of their
caloric intake from fat
High fat diets are associated with______________
____________________________
Saturated or Unsaturated Fats
Saturated fats tend to raise the __________level of
blood
Unsaturated fats are subdivided
____________________
Are neutral effect on cholesterol
____________________
Lower the cholesterol level in blood Fats are not
digested as quickly as other nutrients
Considered basic source of muscular energy, since
they are used when carbohydrates are depleted
Vitamins
Essential for maintaining good health
Lack of vitamins lead to__________________
Most cannot be synthesized by body and must be
____________via foods or pills
No single food or food group will supply all vitamins
needed by the body
Eat a__________________
Fat Soluble or Water Soluble
Vitamins
Fat Soluble
Vitamins _________________
Emulsified and absorbed in the small intestines
Stored in body cells, especially the_________
Water Soluble
____complex and Vitamin ___
Absorbed along with water through the digestive track
and___________________
Body does not store well, excess excreted in urine
Minerals
Inorganic substances
Have functions essential to life
C________
Necessary for bone strength and muscle contractions
P____________
Regulates cardiac rhythm
I_____
Assists hemoglobin in the delivery of oxygen to body tissues
S___________
Essential in maintaining fluid balance
P______________
Needed for strong bones and teeth
Water
Necessities of life
Most of water intake is ingested in the daily diet as
fluid or as the fluid contained in solid food
Metabolism
Chemical reactions occurring in the body
Two phases
C_____________
Reactions which break down complex organic compounds into
simple compounds
_____________Energy
A___________________
Series of reactions whereby small molecules are built into more
complex molecules
Form body’s structural and functional components
____________energy
Sports Nutritional Myths
Calories are calories
False- a variety of nutrients are very important to
maintaining a healthy diet
Athlete’s bodies require supplements during
training
False-Supplements are only required when the diet is
not able to meet the body’s demands
Protein build strong bodies
False-Exercise builds strong bodies. Protein is
required to repair tissue but does not build muscle by
itself
Sports Nutritional Myths
When we need fluids, we feel thirsty
False- We need water long before we feel thirsty.
Constant fluid replacement is required.
Body weight matters most; light athletes are faster
False- Body composition is more important than body
weight. Muscle is heavy.
Sports Nutritional Myths
The only food intake that really matters is the food
ingested immediately before an important event
False-Nutrition is a long-term pursuit and what you eat
weeks before an event can effect your performance
What you eat between and after events doesn’t
matter
False-What you eat before, during, and after an event
can affect your performance. Post event is very
important for rapid recovery
Pre Game Meals
What you eat before you train or compete has four
main functions
To help prevent_________________
To help settle your stomach, absorb some of the gastric
juices and______________
To _______________with food eaten in advance that is
stored as glycogen and food eaten within an hour
To _______________with knowledge that your body is
well fueled
Nutrition Benefits for Sport
Performance
Eat adequate high carbohydrate meals
To ______________your muscles
Food eaten an hour before exercise keeps you from getting
hungry and maintains your blood sugar, they don’t replenish
muscle glycogen stores
If exercising for longer than _______minutes intake
carbohydrates that enter bloodstream slowly as
they are digested
Rice, pasta, yogurt, oatmeal, bean soup, apples, banana
If exercising for less than an ______snack on foods
that digest easily and will settle
Bread, English muffins, bagels, crackers, pasta
Nutrition Benefits for Sports
Limit high-fat proteins like cheese, steak,
hamburgers and peanut butter
These proteins take _____________from the stomach
____________gastric emptying and cause sluggishness and
nausea
Be cautious with sugary foods
Soft drinks, jelly beans, sport drinks etc…
Quickly enter the bloodstream as they are digested
If eat within ______minutes before hard exercise can drop
the blood sugar , leaving one tired, light-headed, and
fatigued
Nutrition Benefits for Sports
Allow adequate time for food to digest
High calorie meals take longer to leave the stomach
than do lighter snacks
Allow ___hours for a large meal to digest, ___hours for
a smaller meal and ___hours for a liquid meal and
less than an hours for a small snack
If you get jittery and are unable to tolerate any food
before an event
Have an extra-large bedtime snack instead of
breakfast
________________to best fuel your body
Nutrition Benefits Cont…
Always eat familiar foods before competition
Don’t________________
New foods always carry the risk of settling poorly,
causing intestinal discomfort, acid stomach, heartburn
or camps
Drink plenty of______________
You are unlikely to starve to death during an event, but
you might dehydrate
Drink an extra ____glasses of fluid the day before
Drink at least ___glasses of water up to 2 hours before
Dink another ____glasses 5-10 min before start
Pre-Event Training
Tapering
It is wise to gradually decrease the training
program about _____________before competition
This enables the body to ________essential stores
Reduces or allows body to eliminate various
metabolites that might reduce performance
Alternate Eating Patterns
Food fads are rampant among athletes
NO food, vitamin, hormone or supplement will
substitute for __________and hard work
Vegetarian diet
Primary concern is whether enough protein is
consumed
Proteins have essential amino acids and are balanced
better in animal products than plant foods
Must carefully plan diet to include all amino acids
Carbohydrate Loading
___________________whose events last for more
than 90 continuous minutes benefit best from
carbohydrate loading
Long distance runners, swimmers, bicyclists and cross
country skiers
May also benefit athletes involved in sports that
require prolonged movements of varying intensities
Soccer, lacrosse, ice hockey, as well as tournament
sports
Carbohydrate Loading
Defined as saturating the muscle with
carbohydrates- the body’s most efficient source of
fuel
________________weight is usually gained during
carbo-loading, since water is stored with glycogen
_________of calories should come from carbs, 1015% from fat and 10-15% from protein
Carbohydrate Loading
Load every day, not just before a big event
Daily intake of _____________________prevents
chronic glycogen depletion
Allows one not only to compete at best, but train at
best
Be careful, too many carbohydrates can cause
intestinal distress
When you taper training, you do not need to intake
additional calories, simply maintain standard intake
Carbohydrate Loading
Include adequate__________
Especially endurance athletes who use some protein for
energy
Do not fat overload
Choose wholesome, fiber-rich carbs
Keeps your system running smoothly
Bran muffins, whole wheat bread, bran cereals, fruit
Plan meals carefully
Day before event, eat biggest meal at lunchtime so that
the food has more time to digest
_____________fluids to hydrate your body
Avoid alcoholic and caffeine beverages- dehydrating
Post Game Meals
What you eat after a hard workout or competition
___________________
Often athletes do not feel hungry or don’t have time
to eat after exercise
Recreational exerciser who works out 3-4 times a
week, need not worry about recovery diet
Competitive athletes need to make careful
selections of foods eaten after exercise
Football two a days
An athlete with multiple event per meet
Triathlete who trains twice a day
An aerobic instructor who teaches several classes daily
Recovery Fluids
Loose fluids by sweat during exercise
Best replacements are by ___________and watery
foods like watermelons
Determining how much you need to replace
Weigh yourself before and after
The goal is to lose no more that 2% of bw
Any more than 2% are you are dehydrated
Recovery Carbohydrates
Ideally you should consume carbohydrate rich
food/beverages within _______________after your
workout
Enzymes responsible for making glycogen are
most active at this time and will most rapidly
replace the depleted______________
Liquids and solids are equal
Recovery Carbohydrates
Popular carbohydrate rich foods are:
8 oz or orange juice and medium bagel
16 oz of cranberry juice
8 oz fruit yogurt
One bowl of corn flakes with milk and banana
Sport drinks
Be aware that they lack most vitamins and minerals that natural
foods have
More expensive
Recovery Protein
Protein can enhance _________replacement in the
initial hours after hard exercise
Protein Eaten along with carbohydrates is a
winning combination
Recovery Electrolytes
When you sweat you lose water as well as
minerals such as potassium and sodium
Electrolytes are primarily responsible for______
_________________________________
You do not need supplements to replenish
electrolytes after exercise- standard diet has more
than enough to replenish any lost
Rest
Time is necessary for the recovery process of
healing and refueling
To completely replace depleted glycogen stores, the
muscles may need up to ____________with no
exercise and a high carb diet
Expect to experience soreness on the second day
after strenuous exercise that damages your muscle
________training is better than quantity training- do
not underestimate the power of rest
Fluid Replacement
_________________________________nutrients
You can survive only a few days without it
Drinking too little water or losing too much through
sweating inhibits ability to exercise at maximum
potential
Free access to water before, during and after
activity should be encouraged
Purpose of Water
Water in the ______transports glucose, oxygen and
fats to working muscles
In blood, water carries away metabolic waste
products
In________, water eliminates metabolic waste
In _______t, water dissipates heat through the skin,
regulating body temperature
In saliva and gastric secretions, water helps digest
food
Water helps to _________ joints and cushion organs
and tissues
Fluid Replacement
Plain water is most effective and inexpensive
means
Drink small volumes (_____) of water frequently
(every 15 min) rather than large volumes
infrequently
__________________is unreliable
Brain does not signal the thirst until you are becoming
dehydrated
This significantly hurts your performance
Drink a cold fluid, help hydrate and cool you off
Body Composition
Estimation of a person’s body fat versus body mass
Women have approximately _______more adipose
tissue than do men
Fat is stored in various locations and severs as a
________________________to the body
Average Female ______fat
Average Male _______fat
Fat is a must, a goal of 0% is not possible
Less than 6% is unsafe for males
Less than 10% for women leads to amenorrhea
Measuring Body Fat
There are four common methods
Underwater weighing, Skin calipers, BIA and NIR
There is no simple, inexpensive method to date that
is 100% accurate
Standard error of most measurement is plus or minus
3%
Body Fat and Ideal Body Weight should be discussed
together
Body Fat changes as one
Lose fat, gain muscle, shape up or slim down
Underwater Weighing
Traditionally considered to be most__________
Subject exhales all the air in their lungs and is then
weighed while submerged in a tank of water
Measures body density and is translated
mathematically into percent body fat
Errors
Not completely exhaling all air out of lungs
Equipment may not have precise weighing systems
Skin fold Calipers
Convenient and relatively accurate
Calipers are large “pinchers” that measure the
thickness of the fat layer of specific body sites
Errors
Poorly calibrated calipers
Imprecise location of the specific body sites
Bioelectrical Impedance
Analysis
Computerized method with increasing accuracy
Current current is sent through the body via
electrodes attached to wrists and ankles
Flow of the current is affected by the amounts of
water in the body
Because water is the only fat free tissue, current
flow can be translated into percent body fat
Errors
If you are dehydrated, premenstrual, have undigested
food in your stomach or are improperly positioned
during the test
Near Infrared Reaction
Measures the thickness of the skin at only one site
May poorly represent overall body fat
Based on the principles of light absorption and
reflection
An instrument that emits an infrared light beam is
placed over the biceps
The light that is absorbed by the muscle and fat
and is reflected off the bone
The measurement at only one site limits the
accuracy
Weight Gain
Proper exercise and diet must be combined in right
ways
In order to gain ______of body weight per week
you need to consume an additional _________
per day- above normal intake
Extra calories should primarily come from extra
carbohydrates rather than extra proteins
_______________and amino acid supplements are
fruitless expenses
Weight Gain Challenges
Finding time to eat can be hard, here are some tips
to help boost caloric intake
Pack portable snacks
Eat frequently
Eat an extra snack
Eat larger than normal portions at mealtime
Eat higher calorie foods
You most likely to gain weight if you consistently
eat larger than normal meals
Weight Gain Summary
Consume __________additional calories per day
Include _____________________weight workouts
to promote muscle growth rather than fat deposits
Have your body fat measured, to be sure that your
weight gain is mostly muscle not fat
Weight Loss
_____________________reduce programs are the
best possible method for weight loss
Wisely choose what and when you eat
Before attempting a weight loss program have your
body fat measured
Weight Loss Facts
To lose weight and successfully keep it off you
should do the following:
Pay attention to ____________you eat
Calories do count! The amount of calories is important,
not just the amount of fat grams
Pay attention to-_________you eat
Eat big breakfasts rather than big dinners
Pay attention to _________eat
Are you bored, stressed, lonely, or actually hungry
Weight Loss Summary
Eat ____fewer calories per day than you normally
do
You should only lose __________per week for a
safety reasons
_________the brain needs 20 minutes to receive
the signal that you are full
___________________, but do not over exercise
Eating Disorder Statistics
One out of every 150 American girls ages12-30
develop patterns of an eating disorder (among
athletes much higher)
At least ___of all Americans are obese and ____are
overweight
______of individuals with eating disorders report that
the illness can last _____years
The mortality rate for eating disorder is_____
Only 50% of all people with an eating disorders report
being “cured”
10% of all eating disorders are males
Eating Disorder Facts
All people with an eating disorder can die at any
time and at any weight- not just extreme cases
Most often death is due to a “side effect” such as
______________________________
Eating disorders are on the rise among active
people
Sports that emphasize weight such as running,
gymnastics, dancing, wrestling, and figure skating
4 types of eating disorders:
Anorexia Nervosa, Bulimia Nervosa
Compulsive Eating and “Bigger-exia”
Eating Disorder Thinking
Process
Food is not fuel, it is the “Enemy”
Desire to be perfectly thin
Goal is thinness at any price
Distorted body image
Feeling ___________over their lives
Eating disorder sometimes is not about the food,
but rather a way to exert some control over
something in their lives
Signs to an Eating Disorder
Social________
Lack of confidence
___________eating behaviors
Obsession with calories and weight
______________body image
Wearing layers of baggy clothes
Nervous at mealtime
Patterns of leaving table after
mealtime
Hyperactivity/compulsive exercise
Decrease in performance
Recurrent overuse injuries
Running water in the bathroom
after meals
Significant weight loss
Obsession with grades
__________with organization
and personal space
High emotions
Signs of Malnutrition
Menstrual irregularities
Loss of hair
Light _________
Blood shot eyes
Inability to _____________
Chronic fatigue
Depression
Typical Victim
P________________
Obedient
Over___________
Highly motivated
Successful _____________
Well liked
Good athlete
Anorexia Nervosa
Restriction of caloric intake for long period of time
and _________________themselves
Loss of body weight of at least 15%
Achieved by avoiding food, frenzied exercise
Intense fear of becoming obese
Distorted body image
American Psychiatric
Association
Defines anorexia Nervosa as
Intense fear of gaining weight or becoming fat even though
they are already under weight
Disturbance in body weight perception- claiming they “feel
fat”
Weight loss to less than 85% of normal weight
Refusal to maintain body weight over a minimal normal
weight for age and height
Denial of the seriousness of the current weight loss
Absence of at least three consecutive menstrual cycles
Anorexia is a life threatening condition if left
untreated
Bulimia Nervosa
A cycle pattern of _________associated with some
type of______________
Purging takes on different forms
Fasting
Self-induced vomiting
Excessive exercising
Use of enemas or diuretics
American Psychiatric
Association
Defines Bulimia as
Recurrent episodes of binge eating, characterized by both of
the following:
Eating an unusually large amount of food in a discrete period of time
Feeling out of control during the eating episodes and unable to stop
eating or control what and how much is eaten
Compensating for the binge to prevent weight gain such as
induced vomiting, misusing laxatives, enemas, or other
medications, fating or exercising excessively
Binge eating and purging, on the average at least twice a
week for three months
Evaluation of self worth according to body shape and weight
Side Effects of
Anorexia/Bulimia
Up to ___of individuals who have been diagnosed
with anorexia will also develop Bulimia
Eating disorders are extremely dangerous!
Some serious medical complications are commonly
seen in Anorexic and Bulimic individuals are:
Stomach ________
Tooth_________
Inflammation of the mucous lining of mouth and throat
Eventually cause heart, kidney and liver damage
Urinary infections
Osteoporosis
Menstrual irregularities
Compulsive Eating
Largest percentage of individuals with eating
disorders are compulsive eaters
A compulsive eater keeps ___________________
hunger has been satisfied
Eating is driven by___________________, or anger
rather than by hunger or pleasure
Feel great amount of guilt and shame after eating
Feel envious and inferior toward others who handle
food better than they do
May be a compulsive dieter as well
More about Compulsive
Eating
You can be any weight and be a compulsive eater
A person can be heavy and obese and not be a
compulsive eater
It is the ______________________that determines
whether or not a person is a compulsive eater
A person who values food for its
instant__________________________, defuse
anger, or help calm down is probably a compulsive
eater
“Bigger-exia”
New term to described individuals who use _____
and other _______________to build muscle mass
They are both ________________________about
body building workouts
See extreme size not as an exaggeration but as
something to aspire to
Feels the need to be big and powerful in order to
feel good about themselves
Reverse of people who desire to be thin
A lot of health problems associated with use of
some ergogenic aids
Treatment
Any victim must be approached and handled
extremely carefully!
Referral for __________________is essential
True anorexic and bulimic commonly deny the
problem, insisting that they are perfectly fine
Eating Myths
Many athletes believe that by restricting food intake
to lose weight that they will exercise better, look
better and enhance performance
Restricting food actually; depletes fuel stores,
cause ammenorrhea, stress fractures, fainting,
weakness, fatigue and impaired performance
Can maintain for a while, but lack of energy and
injuries will catch up with them
Prevention of Eating Disorders
People need to learn to love their bodies
As a society we must:
Dispel the myth that thinness equals happiness and
success
Discourage the notion that the thinnest or most
muscular athlete is the best athlete
Love our bodies for what they are, rather hate them for
what they are not
Emphasize fit and healthy as more appropriate goals
than slender and skinny
Ergogenic Aids
Any substance (or food) that is believed to enhance
one’s performance above normal standards
IOC definition: (summarized)
The administration or use of substances in any form alien to the
body with the exclusion aim of attaining an artificial and unfair
increase in performance in sports
Use of these substances and practices is
controversial
Drug testing has been instituted in many sports in order to help
curtail the use of these substances
Because of the inequities that result in competition and health
problems can result, the use of these substances cannot be
condoned
Examples of Ergogenic Aid
Vitamins and minerals
Amino Acids
Nutritional supplements
Anabolic steroids
Caffeine
Creatine
Diuretics
Human Growth Hormone
Other illegal “recreational” drugs
Class 1 IOC Ergogenic Aids
Stimulants
Narcotics
Anabolic Steroids
Beta Blockers
Diuretics
Types of Stimulants
Amphetamines
Cocaine
Ephedra
Caffeine
Stimulants Effects
Increase alertness
Reduce_________
Increase
competitiveness
Produce___________
Increase blood
pressure
Vomiting
Headaches
Irregular__________
Anxiety
Tremors
Caffeine Effects
Energy-enhancing effect
May reduce the fatigue associated with long bouts
of exercise
Has a ____________effect
In large quantities has been listed as a banned
substance by the IOC
Narcotics
Morphine and codeine
Used for management of moderate to severe_____
Banned by the IOC
High risk for physical and psychological
dependency
Beta Blocker
Produce a ____________________
Slows the heart rate
Decreases cardiac output
Used in sports where physical activity is of little to
no importance, but a ___________is necessary
Heart rate and signs of nervousness are kept to a
minimum
Diuretics
Increase ________excretion and _______output
Can be misused in two ways:
To reduce _______________quickly
To decrease a ______concentration in the urine to try
to avoid the detection of drug misuse through urinalysis
Anabolic Steroid
Most ________________ergogenic aid in sports
It is _____to possess or distribute for non-medical
uses
Steroids are obtained on the black market
Banned by all sports governing boards including
the IOC, NCAA and professional sport leagues
Anabolic Steroids
Synthetic forms of male sex__________
Increase ____________and body weight
Gives athlete advantage over their opponents
No studies that show steroids improve agility, skill,
cardiovascular capacity or overall performance
Major problem in sports that involve__________
Side Effects to using Steroids
Increase______________
Permanent side effects, including death
Other side effects to name a few
_________, mania and depression
Heart, liver and kidney disease/cancer
Risk of HIV/ Hepatitis
Acne, Baldness, bad breath, decrease sex drive
Increase muscle, tendon injuries
Infertility
Male- increase risk to prostate cancer, growth of
breasts
Female-deep voice, facial and body hair, cervical
cancer
Human Growth Hormone
Is naturally produced by pituitary gland
Can be made synthetically and is readily available
Increases___________, skin thickness, body
length and weight and decreases body fat
More difficult to detect in urine than steroids
Permanent side effects
Premature closure of______________
Acromegaly
Erythropoeitin / EPO
EPO is naturally produced by the kidneys as a
response to a low oxygen level
Can be synthetically created and used as a
supplement
Used generally by_________________
Increases the number of________________
Side effects
Stroke
Class II IOC Ergogenic Aid
Blood re-injection or “blood doping”
Used by endurance athletes or events at high
altitude
Purpose is to __________________and red blood
cells to meet the increased aerobic demands
Banned my many sport governing bodies
Blood Doping
Blood is removed form the athlete and________
After at least _______the blood is re-infused into the
athlete
During the 6 weeks the body has reestablished a
normal red blood cell count
The added blood raises the cell count to greater than
normal levels
This increases the ______________capacity and
improves aerobic endurance
Risks to Blood Doping
Allergic reactions
Clotting
Kidney damage
Fever
Jaundice
Transmission of infectious disease
Shock
Heart failure
Class III IOC Ergogenic Aid
Alcohol
Local anesthetics
Corticosteroids
Alcohol
Number _____________substance in US
Acts as a_____________
Produces sedation and tranquility
Does not improve athletic performance
Not currently banned by IOC, however they can
request a blood alcohol level and can take actions
if the level is too high
Local Anesthetics and
Corticosteroids
Inhibit or deaden the_________
Serious concerns:
The athlete will not feel the pain that could indicate a
serious injury
Continued use of these drugs can lead to weakness
and degeneration of tendons and ligaments
Prevention of Drug Use
Goal of sporting organizations
Protect the__________ of athletes
Help ensure that competition is__________________
Sports programs should have full-service programs
that provide substance abuse education,
counseling and drug-detection
Drug testing should be done periodically in a
random manner
Prevention of Drug Use
Athletes, parents, coaches, athletic trainers
physicians and administrators must be educated
about the dangers of drug abuse
“Winning at all cost” is wrong
Promote athletes to do their best and adhere to the
rules
The End
Any Questions???