Nutrition

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Nutrition

• Chapter 5

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Nutritional considerations

• Relationship between diet and weight control is
  VIP to health and fitness
• Decreases injury
• Develops strength, flexibility, and cardio
  endurance
• Food fads, misconceptions, supplement use, and
  superstitions affect diet
• Many athletes associate performance with foods
• The word diet refers to what you eat (not
  losing weight)

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Nutrition Basics

• Nutrition is the science of food substances and
  their functions in the body
• Grow, repair, maintain body cells
• Regulate body processes
• Supply energy
• Essential nutrients must be supplied by diet
• No single food supplies all nutrients
• Six classes of nutrients
• Carbohydrates
• Fats
• Proteins
• Water
• Vitamins
• Minerals

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Carbohydrates

• Most efficient source of energy
• 4kcal/gram
• Should be 55 of diet
• CHOs are sugars
• Simple
• Complex
• Broken down into glucose
• Stored in muscles and liver as glycogen
• Extra stores as fat
• Inadequate CHO forces body to use proteins to
  make glucose

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Fats

• Essential lipids
• Most concentrated source of energy
• 9kcal/gram
• Makes food flavorful
• Necessary for growth and development
• Should be
• Saturated fats
• Contributes to coronary artery disease, obesity,
  and cancers

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Proteins

• Structural components of the body
• 4kcal/gram
• Amino acids (essential ?)
• Growth, maintenance, repair of tissues
• Make enzymes, hormones, antibodies
• Not used as a primary energy source
• Should be 12-15 of diet
• Extra stored as fat

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Non-energy nutrients

• Vitamins
• Build bones/teeth, maintain connective tissues
• Fat-soluble (A,D,E,K) stored in liver
• Water-soluble (C, B complex) cant be stored in
  the body
• Antioxidants (C,E) preventative help immune
  response
• Found in bright foods

• Minerals
• Role mostly unclear
• Help from bones/teeth
• Activate enzymes, generate energy
• Maintain water balance
• Stored in the body in the bones and liver
• Water
• Most essential nutrient
• Energy production, digestion, cooling
• 60 weight is water
• Require 2.5 liters per day

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Dehydration

• Feel thirst with water weight drops 1-2
• When/where does it occur?
• Symptoms?
• Electrolytes (Na, Cl, K, Mg, Ca) maintain water
  balance outside cell
• When do they need to be replaced?
• Where do you get them?
• Sports drink ?
• How much to drink? During? After?

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Traditional food pyramid

• Replaced the traditional four food groups
• Nutrient dense foods vs. junk food
• Energy production
• High CHO anaerobic activities
• Equal CHO/Fat aerobic activities
• Proteins endurance activities

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New My Pyramid
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Mediterranean diet
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Nutrition and activity

• Vitamin supplements
• Mineral supplements
• Athletes often low in calcium and iron
• Calcium needed for bones, teeth, muscle
  contraction, and nerve conduction
• Iron deficiency is anemia red blood cells
  inefficient
• Osteoporosis (brittle bone disease)
• Body leeches calcium from bones if not in diet
• Hormonal imbalance can predispose
• Lactose intolerance / lactase deficiency
• Protein supplements
• Normal people need 0.8 gram/kg per day
• Athletes need an additional 0.6 gram/kg per day
• Mr. Universe needs an additional 1-1.5 gram/kg
• Creatine??

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Other substances

• Caffeine CNS stimulant ?alertness and ?fatigue
• Nervousness, irritability, ?heart rate, headaches
• May enhance fat burning and make calcium more
  available
• Banned drug by USOC and NCAA
• Alcohol CHO (7 kcal/gram) CNS depressant
• ?coordination, ?reaction time, ?alertness
• Causes dehydration
• Organic foods ?
• Herbs ?

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Special diets

• Vegetarianism
• Alternative diet
• Animal foods are partly or completely excluded
• Reasons?
• Missing nutrients?
• Pre-event nutrition
• Often debated
• Not as important as the days leading to the event
• Should eat 225-400 kcal
• Usually takes 4 hours for food to clear the
  intestines
• Liquid meals may move faster

• Glycogen supercompensation
• Used to maximize glycogen storage
• Phase 1 (days 1-2) hard training, normal CHOs
• Phase 2 (days 3-5) reduce training, increased
  CHOs
• Phase 3 (day 6) event day normal diet
• Fat loading
• Endurance athletes
• Can cause cardiac protein potassium depletion

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Weight control and body composition

• Eating habits are hard to change
• Body composition ratio of fat to lean mass
• Female 20-25 fat (not less than 12)
• Male 12-15 fat (not less than 5)
• Assessing skin folds, hydrostatic weighing,
  bioelectrical impedance, BMI
• Caloric balance calories consumed calories
  expended
• Positive balance weight gain
• Negative balance weight loss
• Calories expended through basal metabolism,
  work, excretion
• Weight loss methods diet, exercise, combo
• Goal of 1.5-2 lbs/week (3500 kcal 1 lb fat)
• Weight gain increase lean mass
• Goal of 1-2 lbs/week (2500 kcal 1 lb muscle)

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Eating disorders

• Bulimia
• Binging and purging
• Use of laxatives, diuretics, self-induced
  vomiting
• Can cause
• stomach or esophagus rupture
• arrhythmia
• liver damage
• tooth decay
• chronic mouth and throat irritation

• Anorexia nervosa
• Distorted body image
• Concerned about gaining weight
• Deny hunger highly secretive eating habits
• 15-21 diagnosed will die from the disorder
• Psychological treatment is VIP