Chapter 5: Nutritional Considerations

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Chapter 5 Nutritional Considerations
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Nutrients

• Diet
• Foods regularly eaten does not always mean
  losing weight
• Nutrition
• Science of food substances what they do in the
  body
• Nutrients
• Specific food substances
• Nutrients have 3 roles
• Grow, maintain and repair all body cells
• Regulate body processes
• Supply energy for cells

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6 Classes of Nutrients

• Carbohydrates (CHO)
• Protein
• Fat
• Vitamins
• Minerals
• Water

Macronutrients
Micronutrients
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Carbohydrate (CHO)

• Most efficient energy source
• Makes up at least 55-60 of total caloric intake
• Simple
• Refined sugars with fewer essential nutrients
• honey, yogurt, fruit juice, candy, desserts
• Digested quickly
• Complex
• Have more nutrients and fiber take longer to
  digest
• Whole grain bread, cereals, rice, vegetables
• Fiber

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Carbohydrate cont.

• Should eat more complex carbohydrates than simple
• Simple carbohydrate intake should consist
  primarily of fruits, yogurt or milk not candy and
  desserts
• Foods high in refined sugar are typically low in
  nutrients

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Fats

• Most concentrated source of energy
• Serves to make food flavorable and contain fat
  soluble vitamins (A, E, D, K)
• Needed for hormores, hair and skin development
• Fats should be less than 25 of caloric intake
• High fat diets lead to obesity, certain cancers
  and coronary heart disease.

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Proteins

• Required for growth, maintenance, and repair of
  the body
• Helps repair/build muscles
• Aid with enzyme, hormone, and enzyme production
• Provides little energy
• 12-15 of daily caloric intake
• Red meat, chicken, fish, eggs, beans, peanut
  butter

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• Amino Acids
• Building blocks of protein
• 20 amino acids compose the majority of body
  protein
• Body can make most of them
• Essential Amino Acids cant be made by body, so
  must be eaten
• Animal products contain essential amino acids
• Plant sources contain incomplete amino acids

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Vitamins

• Vitamins (13) serve as regulators in many body
  processes
• Fat soluble
• Fat soluble vitamins A, D, E , K
• Will be stored in the body
• Found in fatty portion of foods and oils
• Water soluble
• Vitamin C, B-complex vitamins
• Help to regulate metabolism but cannot be stored
• Each serves a series of roles
• Excess are secreted in urine daily

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Vitamins

• Vitamin D becomes activated by sunlight
• Vitamin K helps with blood clotting
• Vitamin C helps improve immune system
• Folic acid important during pregnancy

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• Anitoxidants
• May prevent premature aging, cancers, heart
  disease and other health problems
• Include vitamins A, C, E
• Found in a number of dark green, deep yellow and
  orange fruits and vegetables
• Vitamin Deficiencies
• Illness that results from a deficit in a
  particular vitamin/mineral
• Are avoidable if an adequate diet is consumed

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Minerals

• 20 minerals have essential roles in the body
• Many are stored in liver and bones
• Help with strong bones and teeth
• Calcium is most abundant mineral in body
• Calcium/phosphorus strong bones
• Iron oxygen transportation in blood
• Magnesium energy supplying reactions
• Sodium and Potassium nerve conduction

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Water

• Most essential nutrient
• Most abundant nutrient 60 of body
• Essential for all processes regulates body temp
• Need 8 cups/day or
• Drink number of ounces that equals ½ your body
  weight
• 100 pound person needs 50 oz/day
• Dehydration lack of water can lead to
  overheating, illness and death

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Electrolytes

• Some minerals are electrolytes
• Sodium, potassium, magnesium, and calcium
• Sweating can lead to loss of electrolytes
• Helps maintain hydration, decrease cramping
• Drinking sports drinks Gatorade or Powerade
  will provide extra electrolytes during activity

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Nutrient Deficiency Diseases

• Osteoporosis
• Low calcium/phosphorus
• Bones are fragile and break easily
• More common in women
• Anemia
• Low iron
• Decreases ability of blood to carry oxygen
• Feel tired and weak especially with exercise

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MyPlate

• Goal is to provide visual representation of ideal
  diet.
• Half of your plate should be fruits and
  vegetables.
• The other half of your plate should be protein
  and grains, with grains being slightly more than
  protein.

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• 5 Healthy Food Groups
• Grains
• Fruits
• Vegetables
• Milk
• Meat and Beans
• Oils

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Production of Energy From Foodstuffs

• Energy is produced with breakdown of CHO, fat or
  protein
• Short-term, high-intensity activity
• CHO
• Endurance activity
• CHO and fat
• Protein usually less than lt5 of energy

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Dietary Supplements Myths and Misconceptions

• Increase in activity does not mean more vitamins
  are needed
• Supplements do not always help performance
• Placebo effect phychological or mental boost

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• Little research done on some supplementss
• FDA oversees supplements
• Has only banned ephedrine
• Before using supplements ask a MD or nutritionist
• Coaches should not provide or handout any
  supplements
• May break the law

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Vitamin Supplements

• If you eat a balanced diet you probably dont
  need a vitamin
• Taking more than the DRI level will not improve
  performance
• Extra water soluble vitamins will be excreted
  with urine
• Fat soluble vitamins (A, D, E, K) will be stored
  in the body can reach harmful levels

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Mineral Supplements

• Calcium and iron tend to be low
• Calcium most abundant mineral in body
• Needed for strong bones and maintenance
• Young adult requires 1000mg/day
• Females tend not to get enough calcium in diet
• Exercise and weight bearing activities also
  increase bone strength
• Milk is best source
• Lactose intolerant
• Dont have enzyme lactase and cant digest milk
• Causes upset stomach and gas

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• Iron Supplements
• Iron deficiency is common in females
• Low iron feel weak and tired
• Difficult for blood to carry oxygen

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• Protein Supplements
• Most dont need protein supplements
• Need about 1-1.5g per kg of body weight for
  increasing muscle mass
• Usually have more than this is diet
• Creatine Supplements
• Naturally made in kidneys, pancreas and liver
• Found in meat and fish
• Role in metabolism
• Two types (free creatine and phosphocreatine)

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• Positive 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
• Negative effects include weight gain, muscle
  cramping and gastrointestinal disturbances and
  renal dysfunction
• Not a banned substance, however, distribution by
  NCAA institutions is banned

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• Herbs
• Natural alternatives to drugs and medications
• Safe to ingest as natural medicines with few side
  effects (occasional allergic reaction)
• Dont need to eat with food
• Must be careful because there is no regulating
  agency or governmental control
• Must tell your doctor if you take any herbs or
  natural supplements

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• Ephedrine
• Stimulant used in diet pills, illegal recreation
  drugs and legitimate OTC medications
• Similar to amphetamine
• Banned by FDA in 2003
• Banned in athletics
• Known to cause
• Heart attack, stroke, fast heart beat
• Paranoid psychosis, depression, convulsions, coma
• Fever, vomiting, palpitations, hypertension
• Hypertension and respiratory depression

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Popular Eating and Drinking Practices

• Caffeine Consumption
• Central nervous system stimulant
• carbonated beverages, coffee, tea, soda,
  chocolate
• Increase alertness and decrease fatigue
• Too much causes nervousness, irritability,
  increased heart rate and headaches
• Addictive
• Withdrawal may cause headache (HA)

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• Alcohol Consumption
• Provides energy for the body
• 7 calories per gram of alcohol
• Little nutritional value
• Central nervous system depressant
• decreases coordination, slows reaction time,
  decreases mental alertness
• increases urine production (diuretic effect)
• Not recommended for use by athletes before,
  during or after physical activity

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Vegetarianism

• Most of diet is from plant sources
• May not eat any animal products
• Meat, eggs, cheese
• Economic, philosophical, religious, cultural, or
  health reasons
• Diet must be carefully planned, so there are no
  deficiencies

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Pre-game Nutrition

• Should be eaten 4 hours before activity
• Gives time for food to leave stomach upper GI
• Food eaten days before is more important than
  pre-game meal
• Purpose to provide quick energy and blood sugar
• Liquid meals/drinks are often a good option
• reduces dry mouth, abdominal leg cramps,
  nervous defecation and nausea
• Eat what the individual usually eats dont try
  new foods

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Fast Foods

• America is the world of fast food junkies
• Often meal of choice during travel
• High Fat
• Usually 40-50 of the calories are from fat
• Portion sizes
• Read nutritional information
• Pick more healthy options
• Grilled chicken, no mayo, fruit, small french
  fries

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Low Carbohydrate Diets

• Numerous versions
• Most replace CHO intake with protein and fat
• Unused CHO is quickly turned into fat
• CHO increases insulin production insulin
  encourages fat to be deposited triggers a
  hunger response

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Glycogen Supercompensation

• Carb loading
• Glycogen is stored energy
• Increase muscle and liver glycogen stores before
  an endurance activity
• Glycogen is easily stored if you eat immediately
  after exercise the muscle is able to absorb or
  hold more glycogen at that time

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• Takes 6 days to Carb load
• 56 days before event train hard and decrease
  CHO intake
• 34 days before decrease training at increase
  CHO intake - 50-100
• 12 days before no activity and normal diet no
  glycogen will be used
• Benefits arent clearly known
• Do not try more than 2-3 times per year
• Ideal for extreme endurance events

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Fat Loading

• Idea was it would provide a better energy source
  since fat is the most concentrated form of energy
• It did not work

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Ideal Body Weight

• Height/weight charts
• Not most accurate dont take body type into
  account
• Body Mass Index (BMI)
• Considers age, gender, height, and weight
• Fat weight vs. nonfat weight body composition
• Health and performance may be the best indicator

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• Lean tissue or lean body weight
• Weight made up of bone, muscle, tendon, and
  connective tissue
• Percent of body fat
• The percent of the body weight made up of fat
• Body composition is the relationship between fat
  tissue and lean body tissue

Average Should not be below Healthy
Female 20-25 12 12-25
Male 12-15 5 5-18
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Assessing Body Composition or Percent Body Fat

• Several methods
• Hydrostatic or Under water weighing
• Gold standard
• Bioelectrical impedance
• Measures electrical current going through body
• Skinfold thickness measures
• 3-5 error, must practice

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Assessing Caloric Balance

• Caloric balance Calories consumed - calories
  expended
• Positive caloric balance results in weight gain
• Negative caloric balance results in weight loss
• Calories are lost or expended in 3 ways
• Basal metabolic rate (calories burned at rest)
• Work/exercise (activities using more energy than
  sleep)
• Excretion (losing some calories going to the
  bathroom)

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• Carbohydrate 4 calories/gram
  (macronutrient)
• Protein 4 calories /gram
  (macronutrient)
• Fat 9 calories/gram
  (macronutrient)
• Alcohol 7 calories/gram (not a
  macronutrient)
• Nutrition labels are based on 2000 calorie diet
• College athletes consume 2000-5000 calories/day
• Endurance athletes may consume as many as 7000
  calories

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Methods of Weight Loss

• exercise and good diet to lose weight
• Only doing 1 is not long term solution
• Dieting alone results in lean body tissue loss
• Should not drop below 1000-1200 calories for
  women and 1200-1400 for men
• Exercising will
• Decrease fat mass
• Increase muscular strength and endurance,
  cardiorespiratory endurance, and flexibility

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• The key is moderation
• A combination of dieting and exercise
• A negative energy balance must be achieved
• Lose no more than 1-2 pounds per week
• Weight loss of more than 2 pounds is dehydration
  or water loss
• 1 pound 3500 calories

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Methods of Weight Gain

• Want to increase lean body mass (muscle)
• Increased physical activity and diet
• Approximately 2500 calories is required per pound
  of lean body mass, an increase 500-1000 calories
  per day
• A 1-2 pound per week gain is adequate

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Disordered Eating

• Epidemic in our society, especially in sports
• 1 out of 200 girls age 12-18 will develop some
  pattern of eating disorder (1-2 of population)
• Bulimia Nervosa
• Commonly females - ranging in age from
  adolescence to middle age
• Periods of starvation, bingeing (thousands of
  calories) and purging through vomiting, fasting
  and laxatives/diuretics

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• Characteristics
• Typically bulimic athletes are white, middle to
  upper-middle class
• Perfectionist, obedient, overcompliant, highly
  motivated, successful academically, well-liked,
  and a good athlete
• gymnastics, track, dance
• occasionally seen in male gymnasts and wrestlers
• Bingeing and purging can result in stomach
  rupture, heart rhythm, liver damage, tooth decay
  from acids, chronically inflamed mucous lining of
  mouth and throat

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• Anorexia Nervosa
• 30-50 of anorexics also suffer from bulimia
• Characterized by distorted body image 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

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• Early intervention is critical with eating
  disorders
• Empathy is a must
• Psychological counseling is key
• Must have athlete recognize the problem, accept
  the benefits of assistance and must voluntarily
  accept help for treatment to work

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Female Athlete Triad

• Potentially fatal problem involving a combination
  of disordered eating, amenorrhea, and
  osteoporosis
• Incidence is uncertain
• Eating disorders may be as high as 62 in some
  sports
• Amenorrhea may be top out at least 60
• Major risk is the resultant loss of bone mass
  that cant be regained