Nutritional Issues in Athletics

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Nutritional Issues in Athletics

• Dr. Laura Dill, ATC
• Saddleback College
• ldill_at_saddleback.edu

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Sports Nutrition

• Sports Nutrition
• Application of nutritional principles to enhance
  sports performance
• Nutrition for competition
• Nutrition for training
• Various dietary factors that can influence
  biomechanical, psychological, and physiological
  considerations in sport

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Sports Nutrition

• Nutrition for Athletes
• Generally, athletes do not require any additional
  supplementation or special diet
• Populations that have special nutrient needs
  include some athletes and females

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How Important is Nutrition to Athletic
Performance?

• Athletic performance dependent on two factors
• Genetic endowment
• State of training
• Malnutrition-unbalanced nutrition
• Undernutrition
• Overnutrition

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Serving Size
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Carbohydrates

• Constitute the major source of calories the body
  uses to provide energy
• One gram provides the human body with 4 calories
• Major sources are breads, cereals, fruits,
  vegetables, and some dairy products
• Classified into simple and complex
• Monosaccharides and disaccharides
• glucose
• Polysaccharides
• fiber

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Carbohydrate Servings

• 1 serving 15 grams CHO
• 1 slice bread
• 1 sm. Baked potato (mouse)
• Fruit
• Sports drink

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Carbohydrates for Exercise

• Types of activities that rely heavily
• Why is it an important energy source
• Eating carbs before and after exercise
• When, how much, and in what form?
• Improvement of physical performance

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Pre-exercise stores

• 3-6 hours before
• Based on B.W. (4-5 g./kg)
• 2-3 c. cereal milk/soy milk
• Energy bar
• Bagel w/ cream cheese
• Sports drink
• 2 hours before
• 1-2 serv. CHO
• Fresh fruit juice
• Dried fruit
• ½ bagel
• Yogurt granola

• 30-60 minutes before
• 50-75 g
• Sports gel 20-30 g)
• 1 c. sport drink (15 g.)
• Fruit (15 g)
• Immediately before
• 50-60 g

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Pre-exercise foods

• 3-6 hours before
• Tolerated in past
• Minimal indigestible material
• Low in fat
• hydrate
• 30-60 minutes before
• Questionable
• Experiment
• Immediately before
• Same effect as during
• Endurance exercise
• Performanced prolonged

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During Exercise

• Quick absorption
• 30-60 g/hr
• ? fluid (gel pack)
• Nutrition bar
• ? protein/fat causes more GI distress

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After Exercise

• Completely depleted glycogen stores
• 24 hour recovery
• Immediately after every few hours
• High glycemic index foods
• Sports drinks (20)
• Carbs protein
• First ½ hour 50 g. CHO
• First hour 100 g. CHO
• Within 24 hours 500-600 g. CHO

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Carbohydrate Loading

• Day 1
• Training 90 min70-75 VO2 max
• Eating 50 carbs
• Day 2
• Training 40 min70-75 VO2 max
• Eating 50 carbs
• Day 3
• Training 40 min70-75 VO2 max
• Eating 50 carbs

• Day 4
• Training 20 min70-75 VO2 max
• Eating 70 carbs Day 5
• Training 20 min70-75 VO2 max
• Eating 70 carbs
• Day 6
• Rest
• Eating 70 carbs
• Day 7
• Event

• Increase the muscle glycogen content in both the
  liver and muscles to delay the onset of fatigue.
• For individuals who will sustain high levels of
  energy expenditure for long periods

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Carbohydrate Loading
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Ergogenic Aspects of Carbohydrates

• Alcohol
• Ethanol
• Nutritive value
• Empty calories
• Metabolized like fats
• Not used to any significant extent during
  exercise
• Ample supply of carbs and fats
• Little importance to skeletal muscle
• Energy is uneconomical source
• Limited as an energy source

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Lipids

• Source of energy
• Low-intensity, long duration exercise
• Each gram of fat supplies 9 calories
• The human body uses lipids as a source of energy
• Basic structure is the triglyceride
• Fatty acids
• Two types
• Saturated fatty acids
• Unsaturated fatty acids
• Essential fatty acids
• There is a distinction between dietary fats which
  we eat and body fat

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Fat as an Energy Source

• Low fuel
• Lipolysis
• Sympathetic nervous system and catecholamines
• ?Hormone sensitive lipase (HSL) and epinephrine
• Intramuscular fatty acids
• Excess carbohydrate

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Fats Exercises

• Provide energy
• 20-25 total cals for athletes
• Low-to moderate intensity exercises
• Aerobic exercise
• ?Better trained
• Ergogenic aspects
• ?Fat loading, MCTs, lecithin, carnitine,
  omega-3 fatty acids, fasting
• ?Caffeine
• - 8-10 mg/kg BW
• ?Improving fat oxidation

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Caffeine and Ephedrine

• Use
• Energizer
• Decreases appetite
• Increase metabolism without exercise
• Mechanism of Action
• Increased metabolism with exercise
• Adverse Effects
• Same as caffeine alone plus irregular heart
  rhythms, increased blood pressure, sudden death
  in some athletes
• Use of ephedrine products elevated urinary
  caffeine banned by the IOC

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Energy Drinks

• What Are They?
• Red Bull, Monster, Full Throttle, Amp, Rock Star,
  Spark
• Contains Caffeine
• Combination of Ingredients
• Taurine, glucuronolactone, sugar, B vits, guarana
• Energy drinks and alcohol
• Energy drinks and exercise

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Proteins

• Proteins
• The main substances the body uses to build and
  repair tissues
• Each gram yields 4 calories of energy
• Can be used as a source of energy
• Made of amino acids
• Protein deficiency is not a problem in a typical
  American diet
• Vegetarian needs

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Protein Needs

• RDA
• Men 56 g (100 g)
• Women 46 g (65 g)
• Avg. 0.36 g/lb. B.W.
• Vegetarians
• Combination of legumes cereals will supply body
  with adequate amounts of essential amino acids
• Micronutrient needs
• Riboflavin
• Vitamin B-12
• Iron
• Zinc
• calcium

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Protein Exercise

• Aerobic Endurance Exercise
• Protein-sparing
• Prolonged intermittent high-intensity sports
• Prevent sports anemia
• Protein Synthesis
• Predominates in recovery period
• RDA for athletes
• 1.6-1.7 g/kg b.w./1.2-1.4 g/kg. b.w.
• Supplementation
• ? in caloric intake

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Protein Ergogenic Aspects

• High protein diets and protein supplementation
• Nutrament, Nitrofuel, Nutrition Shake
• Whey, Colostrum, Spirulina (algae), Brewers
  Yeast
• Nitrogen-containing supplements
• Amino acids, Arginine, Lysine, Ornithine,
  Tryptophan and Branched Chain Amino Acids (BCAA)
• Human Growth Hormone (HGH)
• Chondroitin and Glucosamine

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Is a High-Protein Diet Harmful?

• Low in plant foods (fiber), vitamins,
  phytochemicals
• High in saturated fat and cholesterol
• Excessive intake of processed red meat is linked
  with colon cancer
• Burden on the kidney
• May increase calcium loss in the urine

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Vitamins

• Vitamins
• Elements
• Enable chemical reactions
• Two groups
• Fat-soluble
• Water-soluble

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Minerals

• Minerals
• Inorganic
• Function independently/simple mineral
  combinations
• Critical players
• Major vs. Trace
• Electrolytes

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Water

• Water
• The most important nutrient
• Contained in almost all foods but primarily in
  liquid foods, fruits, and vegetables
• Besides the natural content in foods, every
  person should drink about 9-13 cups of water a
  day
• Functions
• Solvent lubricant
• Transports
• Temperature regulation
• Chemical processes

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Hydration

• Temperature Regulation
• Heat cramps
• Heat exhaustion
• Heat stroke
• Hypothermia
• Dehydration
• Endurance athletes can lose gt 2 qts./hr.
• 1 pound weight loss 2 cups fluid

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Hydration

• Sport Drinks
• Optimal amount of CHO for quick absorption
• Prolonged exercise gt 1 hour
• Electrolyte replacement
• Enhance rehydration after exercise
• Rapidly replaces muscle and liver glycogen after
  exercise

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Hydration
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Hydration

• Fluid needs before exercise
• ACSM recommendations
• Monitor urine color, odor, and volume
• Fluid needs during exercise
• Maintain plasma volume electrolytes
• Prevent abnormal elevation in HR core body
  temperature
• Provide fuel to the working muscles

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Hydration

• Fluid needs after exercise
• Goal is to replace water and electrolytes lost
  during exercise
• Fluids should contain electrolytes and
  carbohydrates
• Amount consumed should be 100-150 of fluid lost
  during exercise

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Hydration
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BMI Overweight and Obesity

• Underweight BMI lt 18.5
• Healthy weight BMI 18.5-24.9
• Overweight BMI 25-29.9
• Obese BMI 30-39.9
• Severely obese BMI gt40

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Methods for Gaining Weight

• Intake of energy-dense foods (energy input)
• Increase calories
• Supply you with all nutrients
• Encourage regular meals and snacks
• Use a food dairy (www.mypyramid.gov)
• Reduce activity (energy output)
• Increase portion size
• Strength training

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Tips for Increasing Calories While Keeping a
Healthy Diet

• Add cheese, nuts and dressings made with olive,
  walnut or canola oil to salads.
• Eat starchy vegetables such as potatoes and corn
  more often.
• Go for dried fruits or fruit juices as healthy
  higher calorie snacks.
• Add cream or cheese sauces to fish and baked
  chicken breast.
• Choose herbs and spices to increase the flavors
  of your food rather than relying on salt.
• Add powdered milk to soups and sauces to offer
  calories and protein.

• Spread Peanut butter on whole grain bread, apples
  or celery sticks to get a great source of protein
  and calories.
• Stick with healthy desserts, such as a bowl of
  berries with whipped topping and lot of chopped
  nuts.
• Spoon healthy salad dressings on sandwiches and
  as a dip for vegetables.
• Dip whole grain bread into olive oil, walnut oil
  or flax seed oil. If you don't care for much
  meat, add legumes such as black beans, kidney
  beans and pinto beans as protein sources.
• Pick dark chocolate as a treat. Dark chocolate
  has antioxidants that other sweets don't have.

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Ergogenic Aids

• Anything that enhances a persons ability to
  perform work, or in the case of athletics, to
  perform better in sport

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What Are Ergogenic Aids?

• Work producing
• Enhancing physical power, mental strength, or
  mechanical edge
• Gives an athlete a competitive edge
• Psychological benefits
• placebo effect
• No scientific research for most products
• Classified according to application to sport

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Dietary Supplements

• Popularity
• Magical qualities
• Shrewd advertising/marketing strategies
• Endorsed by professional athletes
• Sophisticated drug testing
• Effectiveness
• Not necessary above RDA for most athletes

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Supplementation

• Creatine
• Has become a popular means of increasing muscle
  mass and improving athletic performance
• Two phases include the loading phase and the
  maintenance phase
• No serious side effects have been documented
• Benefits may be limited to high-intensity/short-du
  ration activities
• Enhanced creatine stores do not benefit endurance
  activities

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Supplementation

• Anabolic steroids
• Available by oral consumption or injected
• Primary purpose of use to increase muscle mass
• May help to stimulate red blood cell production
• Androgenic effects
• Anabolic effects
• Development of primary secondary sex
  characteristics
• Present serious health risks
• Physical symptoms
• Prepubescent children
• Other health problems

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DHEA/Androstenedione

• Use
• Precursors in the formation of testosterone which
  theoretically causes a physiologic increase in
  testosterone synthesis
• Mechanism of Action
• DHEA increase muscle mass promote weight loss
• Androstenedione increase muscle mass
• Adverse Effects
• DHEA none reported
• Androstenedione same as testosterone
• Additional Information
• DHEA banned by IOC
• Androstenedione banned by IOC, NCAA, NFL

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Blood Doping (Erythrocythemia)

• Use
• Erythropoietin (EPO)
• Intravenous infusion of blood to produce an
  increase in the bloods oxygen carrying capacity
• Mechanism of Action
• Enhances your performance by increasing red blood
  cell mass and thereby delivering more oxygen to
  muscle
• Adverse Effects
• decrease in cardiac output , phlebitis, bacterial
  infections, and air/clot embolisms, diseases from
  homologous transfusions
• Additional Information
• Illegal
• Homologous transfusion test vs. autologous
  transfusions tests

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Popular Aids NOT Proven Effective

• Chromium
• Claim increases muscle mass, decrease body fat,
  promotes weight loss
• Ginseng
• Claim increases energy, increases resistance to
  stress and disease cures almost everything
• Lecithin
• Claim prevents fat gain
• MCTs
• Claim Promotes muscularity and body fat loss,
  increases thermic effect
• Smilax
• Claim naturally increases serum testosterone
  levels, thereby increasing muscle growth and
  strength
• Vitamin B12 (Dibencobal)
• Claim enhances DNA synthesis and increases
  muscle growth

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Popular Aids Proven Effective

• Caffeine
• Claim improves performance
• Creatine
• Claim increases CP in muscles, increases energy,
  and stimulates muscle growth
• Sodium Bicarbonate
• Claim augments the bodys buffer reserve,
  counteracts the build-up of LA, and improves
  anaerobic performance
• Phosphates
• Claim improved endurance

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NCAA Permissable Nonpermissable Supplements
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Bottom Line

• New ergogenic aids constantly emerging
• Drug vs. dietary supplement
• FDA mandate, July 1995
• Supplement manufacturers have the advantage
• National Council Against Health Fraud, P.O. Box
  1276, Loma Linda, CA 92354

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Determining Your Caloric Needs

• Basal Energy Expenditure (BEE)
• M BEE 66 (13.7 x WT (kg) (5 x HT cm
  (6.8 x age)
• F BEE 655 (9.6 x WT (kg) (1.7 x HT cm
  (4.7 x age)
• Pounds of Wt. / 2.2 kg. of Wt.
• Height in inches x 2.54 Ht. in cm.
• Multiply AC x BEE

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In An Ideal World . . .

• All children would grow up to know that every
  person is born different and that individuality
  is a gift. Although the gift is placed in a box,
  wrapped with brightly-colored paper, and tied
  with a unique ribbon or bow,
• EVERY GIFT IS SPECIAL.