MSHUSTER Page 1 2/14/2011

Nutrition

Definition:

• (physiology) the organic process of nourishing or being nourished; the

processes by which an organism assimilates food and uses it for growth and

maintenance

• involves the processes of digestion of food, absorption, storage and use of

nutrients, and elimination of waste.

www.nutritionwerks.net/glossary.asp

• nutriment: a source of materials to nourish the body

• the scientific study of food and drink (especially in humans)

wordnetweb.princeton.edu/perl/webwn

Goal is to have optimal performance of biochemical reactions:

• The consumption of food and how the body uses the food for

growth, energy, and healing of damaged tissues with maximal efficiency.

• Promotes health, prevents illness or injury, and maximizes life

expectancy

Health

Definition:

• by the World Health Organization (WHO) as a state of complete physical,

mental and social well-being, and not merely the absence of disease

http://www.who.int/about/definition/en/print.html

Healthy weight • is a body weight that is appropriate for height and benefits health. One tool

to help you determine if you are underweight, at a healthy weight,

overweight, or obese is the Body Mass Index or BMI. The BMI is a

measure of weight for height for adults over 20 years old.

www.accessdata.fda.gov/videos/CFSAN/HWM/hwmgloss.cfm

• when compared to overweight or obese, is less likely to be linked with any

weight-related health problems, such as Type 2 diabetes, heart disease,

high blood pressure, and high blood cholesterol. ...

www.cdc.gov/leanworks/resources/glossary.html

MSHUSTER Page 2 2/14/2011

http://www.myfoodguidepyramid.gov

http://www.mypyramid.gov/guidelines/PolicyDoc.pdf

The International Classification of adult underweight, overweight and

obesity according to BMI

BMI

Classification Cut-off points

Underweight <18.50

Severe thinness <16.00

Moderate thinness 16.00 - 16.99

Mild thinness 17.00 - 18.49

Normal range 18.50 - 24.99

Overweight ≥25.00

Pre-obese 25.00 - 29.99

Obese ≥30.00

Obese class I 30.00 - 34.99

Obese class II 35.00 - 39.99

Obese class III ≥40.00

Source: Adapted from WHO, 1995, WHO,

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BMI

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General nutrition concepts

Purpose: Assimilate foods (nutrients) eaten into useable energy to carry out the body’s

functions including maintenance, growth and repair

Requirements: Dependent on age, activity, gender, weight and height.

Estimated by a number of methods:

Harris Benedict Equation http://www.bmi-calculator.net/bmr-calculator/

• The following table enables calculation of an individual’s Basal Metabolic

Rate (BMR).

BMR calculation for men BMR = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm ) – (6.775 x age in years)

BMR calculation for men BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches ) - (6.76 x age in years)

BMR calculation for women BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm ) - (4.676 x age in years)

BMR calculation for women BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches ) - (4.7 x age in years)

• The following table enables calculation of an individual’s recommended

daily calorie intake to maintain current weight:

Little to no exercise Daily calories needed = BMR x 1.2

Light exercise (1–3 days per week) Daily calories needed = BMR x 1.375

Moderate exercise (3–5 days per week) Daily calories needed = BMR x 1.55

Heavy exercise (6–7 days per week) Daily calories needed = BMR x 1.725

Very heavy exercise (twice per day, extra heavy workouts) Daily calories needed = BMR x 1.9

Physical exercise is any bodily activity that enhances or maintains physical fitness and

overall health and wellness.

Physical fitness comprises two related concepts: overall fitness (a state of health and

well-being) and specific fitness (a task-oriented definition based on the ability to perform

specific aspects of sports. Physical fitness is generally achieved through exercise, correct

nutrition and adequate rest. http://en.wikipedia.org/wiki/Harris-Benedict_equation

Energy expenditure of swimming:

http://nutritiondata.self.com/tools/calories-burned

http://www.brianmac.co.uk/energyexp.htm

MSHUSTER Page 6 2/14/2011

Weight in

pounds

Energy required for swimming

@ 25m/minute or

27.7 yds/minute for 1 hour =

1662 yds

Energy required for swimming

@ 50m/minute or

44 yds/minute for 1 hour =

2640 yds

88 198 414

110 245 513

132 292 611

154 339 710

176 387 808

18 434 907

http://www.brianmac.co.uk/energyexp.htm

It is all about Energy……..

• Carbohydrates: Preferred fuel of humans

60 to 70 % of energy consumed should come from

carbohydrates

4 calories/gram of carbohydrate

Bread

Cereals

Pasta

Rice

Fruits

Vegetables

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• Fats: Essential

< 30% of energy consumed should come from fat

9 calories/gram of fat

Saturated: Animals

Polyunsaturated: Plants

Trans: Not found in nature

• Protein : Essential

10 to 20% of total daily energy intake should be

high quality protein

Fish

Animal

Animal products: cheese, milk, eggs

Plants: beans, legumes, nuts

TuFu

Powdered milk

Powdered whey protein

4calories/gram of protein

MSHUSTER Page 8 2/14/2011

Recommended Dietary Allowances (RDAs) for protein based on age:

Children

1–3 years

4–6 years

7–10 years

16 grams

24 grams

28 grams

Males

11–14 years

15–18 years

19–24 years

25+ years

45 grams

59 grams

58 grams

63 grams

Females

11–14 years

15–18 years

19–24 years

25+ years

46 grams

44 grams

46 grams

50 grams

*However, this chart does not take into account your size—and larger

people tend to have greater protein requirements. The following

calculation is a more popular method for calculating daily protein

amongst most health professionals:

Your weight in pounds multiplied by .36 to .50 = Daily protein

requirement (in grams).

http://life.familyeducation.com/protein/foods/48678.html#ixzz1Das0joMl

• Vitamins Required for metabolic processes and chemical

reactions

FAT soluble Source Affect

A Beta carotene vegetable precursor Sight

Animal products

Fish liver

Fortified dairy products

D Animal products Bones

Fortified dairy products

E Animal products

Oral supplements

Anti-0xidient

K Animal products Coagulation

Green leafy vegetables

MSHUSTER Page 9 2/14/2011

WATER soluble Source Affect

B1 Thiamine

B2 Riboflavin

B3 Niacin

B5 Pantothenic acid

B6 Pyridoxine

B7 Biotin

B9 Folic acid

B12 Cobalamin

Cereals and whole grains

Fortified grains & cereals

B1 is also found in potatoes,

pork, seafood, liver, and

kidney beans.

B2 is found in enriched

bread, dairy products, liver,

and green leafy vegetables

Liver, fish, chicken, lean

red meat, nuts, whole

grains, and dried beans.

Almost all foods.

Fish, liver, pork, chicken,

potatoes, wheat germ,

bananas, and dried beans.

Made by intestinal bacteria

and is also in peanuts, liver,

egg yolks, bananas,

mushrooms, watermelon,

and grapefruit.

Green leafy vegetables,

liver, citrus fruits,

mushrooms, nuts, peas,

dried beans, and wheat

bread.

Eggs, meat, poultry,

shellfish, milk, and milk

products

Helps produce energy and

affect enzymes that

influence the muscles,

nerves, and heart

Role in energy production

in cells and helps keep the

skin, nervous system, and

digestive system healthy

Normal growth and

development

Break down protein and

helps maintain the health of

red blood cells, the nervous

and immune systems

Breaks down protein and

carbohydrates and makes

hormones.

Helps make and maintain

DNA and production of red

blood cells

Growth and development,

producing blood cells,

nervous system function,

and use of folic acid and

carbohydrates

http://www.cancer.org/Treatment/TreatmentsandSideEffects/ComplementaryandAlternati

veMedicine/HerbsVitaminsandMinerals/vitamin-b-complex

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Minerals: Required for metabolic processes, chemical reactions, and

physiologic function

Macro Minerals: Calcium, phosphorus, magnesium, sodium, potassium, sulfur,

chloride

Trace Elements: Iron, zinc, iodine, selenium, copper, manganese, fluoride,

chromium, molybdenum, iodine

Ultra Trace Elements:

http://docs.google.com/viewer?a=v&q=cache:N5robEGHhcAJ:www.news.albionmineral

s.com/human-nutrition/research-notes-pdf/doc_download/726-minerals-trace-minerals-

ultra-trace-minerals-is-supplementation-

safe+ultra+trace+mineral&hl=en&gl=us&pid=bl&srcid=ADGEESgzO9PrsCc3q4PTZby

KSnIFzC1cCkPrXgOsAa9-

ppmYiL3CY_fGypqwuEXfOdD7VI5esD8pCnaArtQC8PFNOGhIaeK7ST_CxBILQvwE

FzcdK2_BPclF97ANIIb4DHxVui0UAKVk&sig=AHIEtbSU_sm16DcPfQ6nppCoLhZxu

W8viA

Hydration: The process of providing an adequate amount of liquid to bodily tissues.

Most common liquid is water

Fluids replace water losses: urine, stool, breath, skin, sweat

Losses depend on weight, intensity of exercise, weather, and level of

training and most individuals average 1 to 4 pounds of fluid loss per

exercise session. Swimmers can be less approximately 0.5 L. Weigh

before and after exercise. 1 pound equals 16 oz. Avoid caffeine it is a

natural diuretic.

Sweat contains salt, potassium, calcium and magnesium in addition to

water. Replace water loss with liquids and/or foods (soups, yogurt, and

watermelon) which can provide 20 to 30 % of liquid needs. Then need to

consume water to replace water lost.

Water needs adults calculated on weight: 1 oz (30ml)/Kg of body

weight or ½ oz /lb of body weight. 1 quart for every 50 pounds

Water requirements for children: Holliday-Segar Fluid Requirement

Calculation

Weight Baseline water requirement

>20 Kg (44 lbs) 1500 ml plus 20 ml/kg over 20 Kg

40 Kg (80 lbs) 1500 ml + 20*20 = 400 ml = 1900 ml/day

50 Kg (110 lbs) 1500 ml + 600 ml = 2100 ml/day

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Water needs adults calculated on weight: 1 oz (30ml)/Kg of body

weight or ½ oz /lb of body weight. 1 quart for every 50 pounds

Weight in

Pounds

Weight in

Kilograms (Kg)

Millilites

(mL)

Ounces (oz)/8 =

glasses

80 36.4 1092 36.4 = 4.6

90 40.9 1227 40.9 = 5.1

100 45.5 1365 45.5 = 5.7

110 50 1500 50 = 6.25

120 54.5 1635 54 = 6.75

130 59 1770 59 = 7.4

140 63.6 1908 63.6 = 8

150 68.2 2046 68.2 = 8.5

170 77.3 2319 77.3 = 9.7

190 86.4 2591 86.4 = 10.8

Sports drinks have been created to facilitate hydration (and provide carbohydrates)

According to Murray, the optimum concentration of carbohydrate in a sports drink is 6-

8%. This concentration can also be expressed as:

• 6 - 8 grams per 100 ml (3.3 oz)

• 14.2 - 18.9 grams per 8 oz.

• 21.3 - 28.4 grams per 12 oz.

Gatorade Thirst Quencher® and Gatorade Endurance Formula® both contain 14 grams of

carbohydrate per 8 oz serving (www.gatorade.com ). This equals a 5.8% solution. By

comparison, fruit juices contain roughly 10% carbohydrate and soft drinks contain 10-

12% carbohydrate.

MSHUSTER Page 12 2/14/2011

Murray R, Bartoli W, Stofan J, et al. A comparison of the gastric emptying characteristics

of selected sports drinks. Int J Sports Nutr 1999;9:263-274.

PRODUCT CARBS SODIUM CAFFEINE?

Aquis 3.2% 110 mg no

Cytomax 4.2% 50 mg YES

Enervit Professional 4.0% (n/a) no

Gu2O 5.4% 120 mg no

Gatorade Endurance Formula 5.8% 200 mg no

Gatorade Performance Series** 21.7% 133 mg no

Gatorade Thirst Quencher 5.8% 110 mg no

Powerade Mountain Blast (20 g powder in 8 oz.) 7.9% 25 mg no

Powerade Orange 7.1% 55 mg no

PowerBar Endurance Sport (18 g powder in 8 oz.) 7.1% 160 mg no

Revenge Sport (n/a) 100 mg YES

Ultima Replenisher 1.25% 37 mg no

Comparisons based on 8 oz serving of the ready-to-drink product unless otherwise noted)

**Because Gatorade Performance Series contains such a high concentration of

carbohydrates, it should be limited to post-race consumption to replenish muscle

glycogen, or well before a race for carbo-loading. The other products are suitable for

consumption during competition. http://www.athleteinme.com/ArticleView.aspx?id=358

http://www.ceraproductsinc.com/research/CeraSport_comparison_chart_73008.pdf

Sports nutrition is the study and practice of nutrition and diet as it relates to athletic

performance. It is concerned with the type and quantity of fluid and food taken by an

athlete, and deals with nutrients such as vitamins, minerals, supplements and organic

substances such as carbohydrates, proteins and fats. Although an important part of many

sports training regimens, it is most commonly considered in strength sports (such as

weight lifting and bodybuilding) and endurance sports (for example cycling, running,

triathlon). http://encyclopedia.thefreedictionary.com/sports+nutrition

Nutrition and young athletes:

Goals: Maintain health

Optimize growth: Greater protein need/Kg of body weight

Greater calcium need to support bone accretion

Optimize athletic performance

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Differences from adults:

Energy expenditure

Higher cost of energy expenditure up to 30%

Higher resting energy expenditure

Greater turn over:

range of motion,

mechanical work and power

Fuel utilization

Preferential fat oxidation during exercise

Glycogen stores are lower

Enzymes in glycolytic pathways are not fully developed

Decreased anaerobic capacity and lactate production

Thermoregulation during exercise

Higher surface area to weight ratio

Slower acclimatization

Lower sweat rate

Differences in electrolyte losses of sweat

Lower sodium content

Lack of temperature regulation leads to dehydration

Dehydration is more detrimental to children

Nutrition and swimming: Sparse research literature

• Training: Fluid losses approximately 500 ml/90 minute session of

10,000 m.

• Performance: No data to suggest carbohydrate loading

• Recovery: Replace fluid, calories and protein losses

How and what do I eat before, during, and after meets?

Before the Meet

• Make your large meal (approximately 600–800 calories) at least 3– 4 hours prior

to an event. This will provide adequate time for your food to digest. If you swim

the AM session it may be better to eat this meal the night before.

• Eat complex carbohydrate foods and moderate amounts of lean protein. Grains,

cereals, bread, bagels, skim milk, low fat yogurt, cheese, fish, chicken, turkey,

pork loin.

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• Avoid high fiber foods (Fiber One cereal 12 grams of fiber/serving) and

cruciferous vegetables (cauliflower, broccoli, brussel sprouts), beans, and grapes

or fruit and fruit juices which can cause gas. Nerves, fiber and gas can be a bad

combination on the block.

• Liquid meal replacement (Carnation Instant Breakfast) are fine, especially if you

can't stomach solid food in the morning, because they don't leave you feeling as

full as a large meal of equal calories since they leave your stomach quicker than

solid food usually 30 minutes depending on the fat content. Milk shakes may not

be so good because of the higher fat content.

• Do not try new foods before an important competitive meet. Always test it during

training to see how it feels.

• Reduce the size of your food intake as you approach the time of your event. For

example, 3– 4 hours before, you can have a large meal (approximately 600–800

cals); but since meets can take hours, and hours can pass between events eating

easily digested carbohydrates and lean protein during the meet is essential. Every

1-2 hours eat lighter snacks (cereal bars, loose cereal, fruit or veggies with peanut

butter, rice cakes, fruit juice, yogurts, cereal and peanut butter balls)

Sample Menu

Breakfast: (for a late-morning or an early-afternoon competition)

Bowl of cereal with low-fat milk

Sliced bananas

Toasted whole-grain English Muffin with peanut butter

Glass of orange juice

Lunch: (for a late-afternoon or evening competition)

Turkey sandwich on whole-wheat bread

Green salad with fruit, nuts and dressing (or veggie soup)

Frozen yogurt with fresh fruit (sliced strawberries, grapes, bananas)

Water

Dinner: (for an early-morning or any-time-the-next-day competition)

Grilled chicken

Pasta with sauce

Broccoli and carrots

Fruit salad

2 fig bars

Glass of skim or 1% low-fat milk

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Snacks: Loose cereal in baggies

Chex mix

Granola

Peanut butter

Nuts

Graham crackers

Pudding

Yogurt

Fruit

Veggies (carrots)

Recovery Foods

Carbohydrate, protein and fluid repletion should begin within 30 minutes after exercise

no longer than 2 hours.

• Carbohydrate 1.2 – 1.5 gm/Kg

• Protein 0.3 – 0.5 mg/Kg

Weight CHO 1.2

gm/calories

CHO 1.5

gm/calories

PRO 0.3

gm/calories

PRO 0.5

gm/calories

40 Kg 48/192 60/240 12/48 20/80

50 Kg 60/240 75/300 15/60 25/100

60 Kg 72/288 90/360 18/72 30/120

70 Kg 84/336 105/420 21/84 35/140

• Plenty of fluids: water, fruit juice, sports drinks, soups, and watery fruits and

veggies (watermelon, grapes, oranges, tomatoes, lettuce, and cucumbers).

• A lot of carbohydrate-rich foods: pasta, potatoes, rice, breads, fruit

• Lean protein: whey protein, yogurt, milk, powdered milk, chicken breast, pork

loin, fish

Roy BD. Milk: the new sports drink? A Review. J Int Soc Sports Nutr.

2008;5:15.

• Potassium-rich foods such as potatoes, bananas, oranges, orange juice, and

raisins.

• A typical meal, moderately salted, supplies enough sodium to replace the amount

lost through sweat.

MSHUSTER Page 16 2/14/2011

http://life.familyeducation.com/nutrition-and

diet/foods/48813.html#ixzz1Daswcr95

Take home messages:

• Promote health and prevent illness

• Monitor growth along growth chart

• Performance: No scientific evidence to support general use of

supplements to improve performance.

Protein: minimum of 1.2 to 1.7 - 2 grams/Kg/day

Carbohydrate: Adequate intake of 50 to 60 % of total daily calorie intake

Hydration: Keep wet: inside and out

Calcium: Bone health

Iron: Especially girls

Performance is determined by talent, training, and motivation, resistance to injury,

rest and maintenance of health.

• Nutrition is more important for health and growth.

• If you are adequately nourished and rested, then you can train properly.

• Eat and drink to promote recovery of your muscles after workouts.

• Nutrition together your talents and motivation, nurtured by the love of your

family and friends.

• With guidance from the coaches

• Produces success!

MSHUSTER Page 17 2/14/2011

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4. Faster Swimming - Workout Nutrition

WHEN you eat can be as important as WHAT you eat regarding workout nutrition.

There are an endless array of supplements and wonder-foods available, ...

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5. Faster Swimming - Competition Nutrition

The most important thing about competition nutrition is to find and USE what ...

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6. [PDF]

Fueling Swimmers

File Format: PDF/Adobe Acrobat - Quick View

When you are swimming, keep a fluid bottle next to the pool and drink 5 to 10

ounces every ... Hard training plus poor nutrition leads to fatigue. To stay ...

www.lehighsports.com/assets/sportsmed/Swimmers.pdf

7. Tips on nutrition for swimming | Life and style | The Guardian

Jan 10, 2009 ... Advice on how best to consume a swimmer's calorific intake.

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8. Colorado Swimming - Nutrition and Performance

Colorado Swimming, CSI - Nutrition and Performance.

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9. Introduction to Sports Nutrition for Swimming

May 30, 2008 ... Introduction to Sports Nutrition for SwimmingAlex Popple EIS

Performance Nutrition Intern Aims & ObjectivesAims • To develop an ...

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MSHUSTER Page 21 2/14/2011

10. Swimming Nutrition

Swim Team Nutrition by, Tom Loew ATC 11/29/06 1:38 PM. Energy sources:

Complex carbohydrate, yams, sweet potato, brown rice, pasta, etc. ...

www6.district125.k12.il.us/.../swimming/.../swimming_nutrition.html - Cached

Reference Books:

1. Clark N. Nancy Clark's Sports Nutrition Guidebook. 4th ed. Chestnut Hill:

Human Kinetics; 2008.