nutrition, fitness & sport
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Nutrition, Fitness & SportPosition Paper
of DC, ADA & Am.College Sports Medicine
Joint Position Paper
“…physical activity, athletic performance, and recovery from exercise are enhanced by optimal nutrition”
“…appropriate selection of food and fluids, timing and intake, and supplement choices for optimal health and exercise performance”
Rodriguez, DiMarco, & Langley, 2009
Energy Needs
What factors affect energy needs of athletes?
What sports might see weight cycling by competitors?
Weight Loss and Physical Activity Weight loss aims to reduce fat Rapid weight loss
• lean tissue/muscle • Fluid• Increased chance of regain
Is weight the only way body composition changes are seen?
Body Composition
Standards• BMI 20-25• % body fat – males 15-18%; females 20-25%
Minimum level for health • – males 5%; females 12%
Why are body weight and weight for height not good indicators of healthy body size?
Body Composition
Techniques to measure/estimate body composition• Hydrostatic (under water) weighing• Air displacement plethysmography• DEXA• Anthropomtric measures – skinfolds • Bioelectrical impedence
Hydrostatic Weighing
Air Displacement Plethysmography
DEXA
Skinfolds
Bioelectric Impedance
Energy Recommendations
Accepted macronutrient Distribution Ranges• Recommended intakes of
energy-yielding nutrients
• CHO – 7-8 g/kg
• Pro – 1.2-1.4 g/kg endurance
– 1.2-1.7 g/kg strength
• Fat – 20-30%
Nutrients
Do athletes require more protein than non-athletes?
• 0.8-1.2-1.5 g/kg Which minerals are of primary concern with athletes?
Vitamins & Minerals
Micronutrients of concern in athletes• Calcium
• Vitamin D
• B vitamins
• Iron
• Zinc
• Magnesium
• Antioxidants• Vitamins C & A, beta carotene, selenium
Hydration
Important to athletes• Heat production• Affects muscle strength, endurance and
coordination• Cramping, heat exhaustion and heat stroke
all of concern
What conditions create dehydration risk?
Hydration
How can one ensure maximal hydration?• 5-7 mL/kg 4 hr before
event• Aim to prevent loss over
2% body wt• Replace sweat losses
• 1-1.3 L/kg lost beginning early after event
Are specialized products needed to ensure adequate hydration?
Sodium (Na) in Sports Drinks
Not needed, unless exercising strenuously for more than 1 hour• 600 mL bottle Gatorade contains ~275 mg
Na• Daily Na limit 1500-2400 mg
Not for refreshment or snack Flavoured water better choice if plain
water not personally acceptable
Training Diet 2 fundamental differences between athlete’s
diet and general population? Pre-exercise meal (2-4 hr before event)
• Sufficient fluid, low in fat and fibre, 200-300g CHO, some protein, familiar foods
During• CHO in form of glucose 0.7 g/kg extends endurance
performance – every 15-20 min Post-game
• Depends on timing of next event • Not needed if over 1 day until next intense workout
• CHO within 30 minutes • 1-2 g/kg every 2 hr for 6 hr• High GI foods replace glycogen losses better
Ergogenic Aids
How should ergogenic aids be evaluated? What are some of the ergogenic aids
currently marketed? What types of effects have been proven
for these substances?
Nutritional Professional
Career path:• Undergraduate, internship, and work
experience• Knowledge of exercise science and business• At least 1-2 years employment in dietetics
• What roles does the nutrition professional have in the area of sports nutrition?
Required Reading
Lichtenstein, & Ludwig, 2010. Bringing back home economics education.
James, & Adams, 1998. Curriculum integration in nutrition and mathematics.
Graham, Beall, et al., 2005. Use of school gardens in academic instruction.
NS Dept. of Education & Health Promotion and Protection. Food and nutrition policy for Nova Scotia schools (web)
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