Nutritional Considerations

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Nutritional Considerations

• Chapter 5

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Nutrition The Athletic Trainers Role

• Must possess strong knowledge base
• Serve as an informational resource
• Direct athletes away from a contradicted diet
  that hinders performance

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Basics of Nutrition

• Six classes of nutrients essential to the body
• carbohydrates (CHO) ,fats, proteins, vitamins,
  minerals and water
• Roles
• growth, repair, and maintenance of all tissues
• regulate body processes
• provide energy

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Energy SourcesCarbohydrates

• Intake 55 to 70 daily caloric intake
• Types
• Sugars (simple and complex)
• Starches complex i.e. rice, potatoes, breads
• Sugar simple i.e. candy, ice cream
• Fiber (soluble and insoluble)
• Soluble gums, pectins, cellulose
• Insoluble oatmeal, legumes, some fruits

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Energy SourcesFats

• Represents 30 daily caloric intake
• Types saturated and unsaturated
• Majority are saturated fatty acids
• Unsaturated, i.e. arise from plant sources
• Saturated, i.e. arise from animal sources
• Other Fats Sterol cholesterol
• consumed from animal products
• AHA recommends less than 300 mg per day

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Energy SourcesProtein

• Extra is not needed
• No advantage in consuming supplements
• Excess supplements will be converted to fat
• Supplements can cause imbalances in protein
  levels and amino acids

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Regulator NutrientsVitamins

• Types fat and water soluble
• Fat soluble dissolved in fats and stored in the
  body A, D, E, K (oils and fatty foods)
• Water soluble dissolved in watery solutions and
  not stored C, B-complex
• building blocks bones, teeth, maintain
  connective tissue, strengthen immune system.
• Vitamin deficiencies are rare. Adequate
  supplements can be achieved from diet.

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Regulator NutrientsMinerals/Water

• 20 different minerals in the body
• Mostly stored in the liver and bones
• Magnesium, sodium, potassium, calcium
• Supplements are not needed
• Can be obtained through the diet
• Water most essential nutrient
• Used for digestion, temperature control,
  eliminates waste products, prevents dehydration

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Nutrients the bodys fuel

• Carbohydrates primary fuel source
• Protein used for repair maintenance
• Fat secondary fuel source
• Water most essential nutrient
• Vitamins colorful foods first
• Minerals supplements second
• Fiber 20-35 grams per day

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Nutrition Distribution
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Digestion Times
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Hydration Fluid Replacement

• Our body is water 60 water
• 120 lb person has 72 pounds of water
• Most individuals need 8-10 cups of water per
  day
• Calculate your needs Take your body weight
  divide by 2 ounces per day.

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How Much is Enough?

• Before exercise
• Up to two hours before event, drink at
• least 16 oz. of fluid
• 5 to 10 minutes before event, drink 4 - 8 oz. of
  fluid
• During exercise
• 8 oz. of fluid every 15 - 20 minutes
• After exercise
• Drink 2 cups fluid for every pound lost

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Commercial Sport Drinks

• Look for 8 solution
• Polymers Drinks have the advantage of not
  causing hypertonic problems
• For high intense and prolonged athletic events
  that severely deplete glycogen
• Buyer Beware
• Check food labels always before buying

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The Food Pyramid

• Designed to help Americans make better choices of
  food consumption
• See Figure 5-2
• in Chapter 5

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Nutrition and Physical Activity

• No Scientific Evidence to support that with
  increased physical activity, proteins, minerals,
  and vitamins supplements are not needed (above
  RDA)
• Exercise increases the need for energy, not
  proteins, vitamins, and minerals.

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Basics of Creatine

• Naturally occurring compound synthesized by
  kidneys, liver, and pancreas
• Key role in energy metabolism
• Two types free creatine and phosphocreatine
  (stored in skeletal muscle, produces ATP during
  anaerobic activity with CK)
• Benefits ?? the production of ATP thus ?
  intensity of workout
• Side Effects weight gain and muscle cramping

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Other Forms of Supplementation and Drugs During
Exercise

• Caffeine
• Alcohol
• Organic, Natural, or Health Foods
• Herbs
• Liquid Diets

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Guidelines for Choosing the Best Pre-Event Meal

• Provide athlete with foods he/she likes
• Choose foods rich in carbohydrates, moderate in
  protein, and low in fat
• Avoid sugary foods right before exercise
• Allow plenty of time for food to digest
• 3-4 hours for a large meal
• 2-3 hours for a smaller meal
• 1-2 hours for a snack
• Liquid foods leave stomach faster than solids
• Always eat familiar foods before competition
• Drink plenty of fluids before competition

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All Day Events

• Time All day event like state meets/games,
  tournaments, etc.
• Meals Days before event eat high carbohydrate
  meals and drink extra fluids
• Day of Eat breakfast depending on tolerance
• Snack on wholesome carbohydrate foods about
  every 2 hours to keep blood sugars normal
• Drink fluids

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Weight Control and Body Composition

• Monitor eating habits
• male of fat norm 12 - 15
• female of fat norm 20 - 25
• Overweight Vs. Obese
• Monitoring body composition skinfold,
  hydrostatic weighing, DEXA system

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Methods of Weight Loss/Gain

• Wt. loss through diet is difficult and
  ineffective
• Must be combined with exercise
• Aim ? lean body mass (muscle), not fat.
• Recommended weight gain is one to two pounds per
  week
• One pound of fat is 3500 calories

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Eating Disorders

• Bulimia (binge-purge, binge-purge)
• Notice the warning signs
• Anorexia Nervosa (concern of distorted body
  image concern about weight gain)
• Treatment athlete realizes problem exists,
  refer to the proper medical/psychological
  professionals