Download CHAPTER 5 NUTRITIONAL CONSIDERATIONS

NUTRITIONAL CONSIDERATIONS
PE 236
Juan Cuevas, ATC
Athletes who practice sound nutritional
habits ________ the likelihood of injury
by maintaining a higher standard of
__________________.
The coach / Athletic Trainer must possess
a strong knowledge base in nutrition so
that he or she may serve as an
informational resource for the athlete.
THE NUTRIENTS
Diet refers to a ____________________
Nutrition is the science of certain food
substances, nutrients and what they do
in the body.
_________________________________
_________________________________.
Essential nutrients
must be supplied by
the diet.
Nutrients perform
three major roles:
1. Grow, repair, and
2.
maintain all body
cells
_____________________
_____________________
3. Supply energy for
cells
The various nutrients are categorized
into six major classes:
1. _______________
2. Fats
3. _______________
4. Water
5. Vitamins
6.________________
Carbohydrates (CHO)
 Carbohydrates should
account for at least
_____________ or more
of total caloric intake.
 During digestion, complex
carbohydrates are broken
down into ____________.
 Excess glucose is stored
as ____________.
 Limited amount of
glycogen can be stored,
so excess is converted
into _______________.
Starches
___________
Long chain ___________ units
________,________,________
Body cannot use starch directly
Broken down in simple sugars
Unused starches and sugars are stored as
____________ to be used by the body later
Inadequate CHO intake results in protein
utilization for energy **______________**
Fats
 They are the most concentrated
form of energy (2X as much as CHO
or proteins)
 ______________ represents a high
percentage of the total caloric
intake.
 Recommended intake should be
limited to less that _______%.
 ___________ vs. ______________
 _____________ - fatty acids derived
from animal products (10% or less of
total caloric intake)
 _____________ - plant derivatives liquid at room temperature
Proteins
Protein is needed
for growth,
maintenance, and
repair of all
________________.
Recommended to
keep protein intake
between ________.
_____________
Basic units that compose
protein
_____ amino acids
compose the majority of
body protein
Most can be produced by
the body while others
must be consumed
(_______________)
_______________ contain
all essential amino acids
Incomplete sources (i.e.
plants sources) do not
contain all essential amino
acids
Vitamins
 Vitamins (13) serve as
regulators in many body
processes
 _____ soluble
 Vitamins __________
 Found in fatty portion of foods
and oils
 _______ soluble
 Vitamin C, B-complex vitamins
 Help to regulate metabolism but
cannot be stored
 Each serves a series of roles
Antioxidant Nutrients
Anitoxidants
May prevent premature aging, _________,
___________ and other health problems
Help protect cells from free radicals
Include vitamins _____________
Found in a number of __________, ___________
and _____________ and vegetables
Supplements
Some experts believe athletes should
increase their intake of antioxidants.
Minerals
20 minerals have essential roles in the body
Many are stored in ________________
Examples
_____ (energy metabolism and oxygen transport)
_________________ (energy supplying reactions)
___________ (bone formation, clotting, muscle
contractions)
Sodium and Potassium (nerve conduction)
Electrolyte Requirements
Involve minerals of the body - must
maintain adequate levels for optimal
functioning
________________ can lead to depletion
of these electrolytes
Help to maintain levels of __________
Can generally maintain through proper
diet, however, additional salts may need
to be added periodically
Water
 Water is the most
essential nutrient
________ of your body
weight is water.
 Sweating is how the
body uses water to
keep itself from
_____________.
 A minimum of 2.5 liters
of water or about 10
glasses should be
consumed __________.
3. To ensure proper hydration:
- 2-3 hours before exercise – consume
___________ of fluid
- 20 minutes prior to exercise – drink
___________ of fluid
- During exercise – 7-10 oz every 20
minutes
4. The small amount of ___________ in sports
drinks allows the body to hold onto the fluid
consumed.
THE PRODUCTION OF ENERGY
FROM FOODSTUFFS
Energy is produced when cells breakdown
____________________ to release energy
stored in compounds
_________ – major portion of energy for
short-term, high-intensity muscular
contractions
Prolonged activity = Usage % of CHO and fat
is similar
Generally protein provides _____% of energy
Trained endurance athletes may receive 10-15%
of energy
WHAT IS A NUTRITIOUS DIET?
 Food Labels
 Aids consumers in
determining levels
of nutrients in foods
NUTRITION AND PHYSICAL
ACTIVITY
 Vitamin requirements do not
_______________________
A. Vitamin Supplementation
- A vitamin supplementation is not
necessary if the athlete is eating a
_________________.
Mineral Supplementation
___________ Deficiency
1. If Ca is too low, the body can
remove calcium from the bone.
2. ___________ – a decrease in bone
density
3. Milk products are the most reliable
sources of calcium
4. _______________ – difficulty
digesting dairy products.
Iron Deficiency
__________ – lack of iron
 Common in _________
 Results in iron-deficiency anemia,
limiting ________ carrying capacity of
blood
 Athlete feels tired and weak due to
muscles’ inability to generate energy
Protein Supplementation
Small amount of protein is needed for
developing muscles in a training
program.
To build muscle, athletes should
consume ________________________
____________________________________.
Creatine Supplementation
Naturally occurring substance in body
produced by _________________________
Found in ____________
Phosphocreatine is stored in skeletal
muscle and works to re-synthesize ATP
during activity
___________ effects
increase intensity of workouts
lactic acid buffer
stimulates protein synthesis
decreases total cholesterol and total triglycerides and
improves HDL-LDL ratio
increases fat free mass
______________ effects
weight gain
muscle cramping
gastrointestinal disturbances and ________________
Not a banned substance, however, distribution by
NCAA institutions is banned
Sugar and Performance
Ingesting glucose in the form of honey,
candy, or pure sugar directly prior to activity
has a ____________impact on performance.
This raises the blood sugar level for a short
period of time, which is beneficial.
Not good for _______________ events
Caffeine and Performance
Caffeine is a central nervous system
stimulant
It may ___________ the use of fat during
endurance exercise, thus delaying the
depletion of ______________________-.
This is beneficial to endurance or long
distance events.
Alcohol and Performance
Sources of alcohol provide very little
nutritional value
It is not recommended before, during,
or after physical activity.
Organic, Natural, and Health Foods.
Organic foods are grown without the
use of synthetic ____________ and
pesticides.
There is no __________________ to
consuming organic food products or a
diet consisting of health food for
physical activity.
Herbs
Herbs can offer the body nutrients that are
reported to nourish the ________________.
Herbs are essential body balancers that work
with the body functions, to help the
___________ and _________________.
There are no controls to regulate the sale
and ensure the quality of the products being
sold.
Ephedrine
Stimulant used in diet pills, illegal
recreation drugs and legitimate OTC
medications
Similar to _________________
Potential dangers associated with use and
has been known to cause numerous
problems
____________, stroke, ________________
Paranoid psychosis, _____________,
convulsions, coma
Fever, vomiting, _________________,
________________ and respiratory depression
Vegetarianism
All vegetarians use __________ to form
the foundation of their diet.
The vegetarian diet may create
_________________ if nutrient needs
are not carefully considered.
Pre-event Nutrition
Too often people are concerned primarily
with pre-event meal
________________ consumed over several
days are more important than the meal prior
to the event.
Diet that is optimal for one athlete may not
be the best for another.
Liquid Food Supplements:
1. Have been recommended as effective
______________ meals.
2. They help eliminate ____________,
abdominal cramps, ____________,
diarrhea, and nausea
3. They clear both the stomach and the
upper bowel before game time.
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
(______% of calories from fat)
 Size vs. supersize
 Increased menu size is a plus
(variety)
 Nutritional information posting
GYCOGEN SUPERCOMPENSATION
(LOADING)
Decreasing activity and increasing
__________________ intake a few days
prior to the event can increase
glycogen supplies.
Glycogen supercompensation – High
carbohydrate diet
 This is accomplished over 6 days:
1. Phase 1 – training hard and carbo intake normal
(_______%) (Days 1-2)
2. Phase 2 – training is cut back and carbos increase
to ______% (day 3-5)
3. Phase 3 – day of event and normal diet is
consumed
Should be used for long duration events.
WEIGHT CONTROL AND BODY
COMPOSITION
A. Body Composition
•
•
•
•
Refers to both the fat and nonfat components
of the body.
Body composition measurements are the most
accurate way to determine if an athlete should
gain or lose.
Recommendations are _________% for female
and _________% for male
Athletes should not go below 5% for males and
12% for females.
Assessing Body Composition
_______% of body
fat is in the
subcutaneous fat
layer.
Skin fold technique
involves
measurement of
thickness of the fat
layer with the
_____________.
Assessing Caloric Balance
Changes in body weight are almost
entirely the result of changes in
__________________.
Caloric balance = Number of Calories
__________ minus Number of calories
____________.
Weight loss and gain depends on which
of the numbers are bigger.
Carbohydrate = ____ calories/gram
Protein = _____ calories /gram
Fat = ____ calories/gram
Alcohol = ____ calories/gram
College athletes consume _________
calories/day
Endurance athletes may consume as many
as 7000 calories
Methods of Weight Loss
There are several ways to lose weight:
1. Dieting
2. _______________
3. Combination of diet and exercise
Most effective way is the ___________
Goals should be set to lose 1 ½ to 2
pounds per week.
Methods of Weight Gain
The aim is to increase lean body mass.
To gain 1 pound of muscle – ________
calories is needed.
To lose 1 pound of fat – 3,500 calories
need to be _______________ of intake
Eating Disorders
Epidemic in our society, especially in
sports
_____________ girls age 12-18 will
develop some pattern of eating disorder
(1-2% of population)
_____________
Commonly females - ranging in age from
adolescence to middle age
Periods of starvation, bingeing (___________
____________________) and purging through
vomiting, fasting, and laxatives/diuretics
Characteristics
Typically bulimic athletes are
_____________________________
_____________________________
______________, obedient,
overcompliant, highly motivated,
__________________________,
well-liked, and a good athlete
________________, track, dance
occasionally seen in male gymnasts
and wrestlers
Bingeing and purging can result
in _________________, heart
rhythm, ____________,
___________________ from
acids, chronically inflamed
mucous lining of mouth and
throat
 ___________________
 ______% of anorexics also suffer
from bulimia
 Characterized by
______________________ and
constant concern about weight
gain
 Impacts mostly females
 Starts often with adolescents and
can be life threatening
 While the athlete tends to be too
thin they continue to feel fat
 Deny hunger and are hyperactive
 Highly secretive
_______% of people
diagnosed will die
from it.
Should be referred
for psychological or
psychiatric treatment
The individual must
voluntarily accept
such help if
treatments are to be
successful.
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