NUTRITION

1

• NUTRITION Weight Issues
• for SPORT
• AND FITNESS
• CHRIS PALANK, RN, MS ANP-C
• Phed 370
• Fall, 2003

2
Part I. NUTRITION
Healthly Eating for Exercise Sport
3
ESSENTIAL DIETARY ELEMENTS

• NUTRIENTS
• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• Water

4
Energy Nutrients- Foods
Supply the Energy for ATP Synthesis
Carbohydrates 55-60 cal Fats 20-30
cal Proteins 10-15 cal
5
Energy Nutrients

• Carbohydrates
• Fats
• Proteins

4 Basic Food Groups
6
CARBOHYDRATES

• 1st Fuel Choice of the Body
• Easiest to Use, Provides Highest Energy Yield,
• Essential Fuel for the Brain
• Stored as GLYCOGEN in Liver and Muscles
• Used as GLUCOSE for Cell, Carried in the Blood

7
CARBOHYDRATES
CARBOHYDRATES
Carbohydrates and ExerciseENDURANCE
ENDURANCE Marathons, Cross Country Skiing,
Soccer and Football Long Duration Activities
which may be Coupled with Bouts of Quick,
Explosive Movement Primary FOOD
Sources Bread/Pasta/Cereal Fruit/Vegetable
Groups
8
CARBOHYDRATE LOADING-Improving Endurance

• GLYCOGEN LOADING
• Improves Endurance Performance
• No proven effect on Sprints since stores not
  completely depleted
• Three METHODS
• Diet high in Carbs- No prior Exhausting Exercise
• Exercise plus High Carb Diet Prior
• Exercise plus 2 Special Diets

9
CARBOHYDRATE LOADING Diet Manipulation

• INCREASE Athletic Performance by Increasing the
  TOTAL Carbohydrate Supply in the Body.
• This is Accomplished by Either
• 1. 3- 4 Day High Carb diet
• w/o heavy exercise depleting muscle
  glycogen stores
• 2. 7 Day Plan- Deplete and Load
• 3 Days HIGH PROTEIN / Low to No Carb
• with Heavy Exercise. (d1-3)

3 Days HIGH CARB with Moderate to Low
Exercise. This Allows For a
Supercharge of Carbohydrates. 1 DAY
(Pre-game Meal) High Carbohydrate Meal -
10
FATS-LIPIDS

• 2nd Fuel of Choice
• used to SPARE Carbohydrates When Exercise Exceeds
  30 Minutes in Duration or More
• Stored as Triglycerides
• in Adipose Tissue - ADIPOCYTES
• Used as Free Fatty Acids ATP
• Primary Sources Meats, Nuts, Dairy
• LIPIDS Make up All cell membranes

11
CHOLESTEROL LIPID
Fat-like substance-LIPID found in all Animal
tissue
SOURCES Food-Animal products By Body- Liver
AIDS in DIGESTION- BileAcids Helps Produce Sex
Hormones
12
Two types of LIPIDS
CHOLESTEROL TRIGLYCERIDES Carried by
LIPOPROTEINS in the blood to fat receptors in
the tissues LDL- LOW Density
Lipoprotein HDL -HIGH Density
Lipoprotein VLDL- VERY LOW- Triglycerides
13
CHOLESTEROL LIPOPROTEINS
1. HDL - High Density Lipoproteins - HAPPY H
is for Happy HEART GOOD Cholesterol.
It Carries Cholesterol to the Liver for
Elimination. This Helps Reduce the Risk of
Coronary Heart Disease. Found Mostly in Fruits,
Vegetables, Whole Grains
14
CHOLESTEROL-LIPOPROTEINS
CHOLESTEROL LIPOPROTEINS
LDL-Low Density Lipoproteins- LOUSY BAD
Cholesterol.

• Mostly FOUND IN ANIMAL products
• It is Taken Up by Artery Walls and is the
  Primary Source of Atherosclerosis.

15
PROTEIN

• Essential For Building Muscle and Other Tissues
• Primary Structure - AMINO ACIDS
• Essential Amino Acids Must be Ingested

AA Sources from body- Skeletal muscle As well
as being the largest sink for dietary creatine,
Sk MUSC is also the richest natural source of
the nutrient. Thus, whenever we take a bite of
steak (skeletal muscle) creatine (AA) is made
available to our muscles for absorption. About
one gram of creatine each day in our diets.
ATP-PC
16
PROTEIN Food Sources

• Primary Sources
• 1. Animal Protein
• (Meats FISH)
• 2. Plant Protein
• (Select Beans Nuts).
• High Protein Foods May Also
• be high in Fats
• Protein and Exercise
• Fuel ONLY in Starvation- It is Not a Major
  Dietary Concern UNLESS One is a Vegetarian.

17
PROTEIN SUPPLEMENTS

• Many People Are Duped Into Buying High Protein
  Supplements When They Are Not Needed.
• The Normal RDA (Recommended Daily Allotment is
  Small Enough to be Met by a Normal Diet.
• ANY OVERSUPPLY is Eliminated by the Body and
  Therefore Only an Expensive Urine Enhancer.
• When Lifting to Build Muscle, Increase Only
  Dietary Protein

18
VITAMINS Minerals

• Chemical Nutrients
• Help Regulate Metabolism- CHO FAT
• Turn food into Energy Systems
• Unless Athletes are in a Weight Reduction Phase
  Not a Major Exercise Concern- no excessive demand
  during increased Activity
• EXCEPT

IRON REQUREMENT for RBC/Hbg OXYGEN TRANSPORT
19
PRIMARY VITAMINS
I. FAT SOLUBLE Stored in body USED FOR
FOOD SOURCES A-
Vision/ SKIN
Sun/Milk/Fish/Eggs (Helps Calc Ph)
Made in Intestines by Bac E-
Antioxidant Veg.Oils/Nuts/ gr
Veg K- Blood Clotting
Fruits/Meats/gr Veg
20
PRIMARY VITAMINS

• II.WATER SOLUBLE
• NOT STORED- Must Receive in Diet!
• USED For FOOD
  SOURCES
• B Complex -ENERGY Meats/Grain/Vegs
• B6 - Protein Metab
  Above Fruits
• B 12 -Bld Cells, DNA, RNA
  Meat/Milk/Eggs
• Folate - Same
  All NUTS
• Vit-C- IMMUNE/Wound Fruits
  Vegs

21
EXPOSING THE VITAMIN MYTH

• MEGADOSES of Vitamins (Above RDA) are
  Unnecessary, Usually Excreted, and May Produce a
  Toxic Like Effect
• Advertisements for Vitamins
• Usually Exaggerate Truths
• Research Supports the Conclusion that Vitamin
  Supplements
• DO NOT Improve Athletic Performance

22
MINERALS

• Essential to Tissue Formation (ie thyroid
  synthesis) Physiological functions
• (ie digestion)
• Food Sources ALL Forms of Food
• Supplements usually not Nec. Except for Iron in
  some cases

Calcium is Essential to Bone Growth
Repair Sodium Potassium (Electrolytes) to Fld
Balance, Nerve Function, cellular
Fx-----Fatigue Iron to Blood Formation O2
Transport (Females) Others for Enzyme/Growth
Processes-
23
Sodium-Potassium Balance

• Both Sodium Potassium Must be Kept in Balance
• Athletes Have Often Increased Sodium or Potassium
  (Salt Bananas or Pills) to Reduce Cramps
• While These TWO Electrolytes Are Effective in
  Reducing Cramps, Out of Balance They Can INCREASE
  Cramps
• THEY ARE BEST SUPPLIED IN DIET!

24
WATER -The Essential Nutrient

• 50-55 of total Body Weight
• 72 of muscle weight
• 80 blood volume
• ALL Cells and Body Functions
• Are Dependent on WATER!
• Cellular Fx, Body Temp.,
• Average Adult Needs 2 QUARTS/ Day

25
WATER INTAKE EXERCISE

• Loss of WATER DEHYDRATION
• If You Wait Until You Are Thirsty to Drink - You
  Are Dehydrated And Can Not Catch Up
• WATER MUST BE MANDATED When Exercising
• in the Heat- prevent heat illness- not just
  salt replacement
• Most Foods Are WATER Based
• Pure WATER, Not Sodas the Best Form
• Caffeine, in ALL Forms is a Diuretic and Will
  Speed Up WATER Elimination

26
OTHER CONSIDERATIONS

• Daily Nutrition Guide
• Daily Meal Plan
• Calories and Weight Control
• Food Intake by Calories
• The Pre Contest Meal

27
Daily Nutrition Guide
28
Daily Meal Plan
CALORIES
CARBS- 60 Protein- 15-20 Fats-
20-30
29

DAILY MEAL PLAN

• Eat the Largest Meal of the Day at LUNCH
• Carbohydrates Should 60 of the Diet
• Athletes, Because of Increased Caloric
  Expenditure, May Need to Eat NUTRITIOUS Snacks
  Between Meals.
• It Takes 30 Minutes From the Time You Start
  Eating For Food to Suppress the Hunger
  Feelings

30
Food Intake Percentage (By Calories )

• Breakfast 15
• Snack 10
• Lunch 35
• Snack 10
• Dinner 25
• Snack 5

31

Calories and Weight

• Calorie
• Measure or UNIT of Food ENERGY over Time
• All Foods (Not Water) Have Calories by the Amount
  Consumed
• All Work Can be Measured By Calories Expended
  Over Time. Ex.. Jog at 5mph200cal expand
• Work Out Calories Eaten - Weight SAME
• Work Out gt Calories Eaten - Weight DOWN
• Work Out lt Calories Eaten - Weight UP

32
The Pre Contest Meal

• Meals Should be Eaten at Least 3 Hrs. Before
  Competition
• Fats should not be eaten lt than 4hrs prior
• digest slowly - GI Discomfort- prob with
  fats(gas)
• No Simple sugar intake-candy, glucose -will
  actually decrease blood sugar since there is rise
  in insulin and performance/fatigue is worse
  since muscle glycogen stores are used sooner.
• Liquid Pre Game MeaIs -Excellent-
• intro during Pre-season to get used to
  -------eliminate GI probs
• Balanced, easily digested

33
The End of Part I
34
THE END