NUTRITION & NUTRITION & Weight Issues Weight Issues

forfor SPORT SPORT

AND FITNESSAND FITNESS CHRIS PALANK, RN, MS ANP-CCHRIS PALANK, RN, MS ANP-C Phed 370Phed 370 Fall, 2003Fall, 2003

Part I. Part I.

NUTRITIONNUTRITIONHealthly Eating for Healthly Eating for Exercise & SportExercise & Sport

ESSENTIAL DIETARY ESSENTIAL DIETARY ELEMENTSELEMENTS

ESSENTIAL DIETARY ESSENTIAL DIETARY ELEMENTSELEMENTSNUTRIENTS:NUTRIENTS:

�CarbohydratesCarbohydrates�FatsFats�ProteinsProteins�VitaminsVitamins�MineralsMinerals�WaterWater

Energy Nutrients- FoodsEnergy Nutrients- Foods

Carbohydrates55-60% cal

Fats20-30% cal

Proteins10-15% cal

Supply the Energy for ATP SynthesisSupply the Energy for ATP Synthesis

CarbohydratesCarbohydrates

FatsFats

ProteinsProteins

Energy NutrientsEnergy Nutrients

4 Basic Food Groups4 Basic Food Groups

CARBOHYDRATESCARBOHYDRATES1st Fuel Choice of the Body

Easiest to Use, Provides Highest Energy Yield,

Essential Fuel for the Brain

Stored as Stored as GLYCOGENGLYCOGEN in Liver and Musclesin Liver and Muscles

Used as Used as GLUCOSE for CellGLUCOSE for Cell, Carried in the Blood, Carried in the Blood

CARBOHYDRATESCARBOHYDRATESCarbohydrates and Exercise:ENDURANCE

ENDURANCEMarathons, Cross Country Skiing, Soccer and Football

Long Duration Activities which may be Coupled with Bouts of Quick, Explosive Movement

Primary FOOD SourcesPrimary FOOD Sources

Bread/Pasta/Cereal Bread/Pasta/Cereal Fruit/Vegetable GroupsFruit/Vegetable Groups

CARBOHYDRATESCARBOHYDRATES

CARBOHYDRATE CARBOHYDRATE LOADING-LOADING-Improving EnduranceImproving Endurance

• GLYCOGEN LOADINGGLYCOGEN LOADING: :

• Improves Endurance PerformanceImproves Endurance Performance• No proven effect on Sprints since stores No proven effect on Sprints since stores

not completely depletednot completely depleted

• Three METHODS:Three METHODS:• Diet high in Carbs- No prior Exhausting ExerciseDiet high in Carbs- No prior Exhausting Exercise Exercise plus High Carb Diet PriorExercise plus High Carb Diet Prior Exercise plus 2 Special DietsExercise plus 2 Special Diets

CARBOHYDRATE CARBOHYDRATE LOADING LOADING Diet Manipulation:Diet Manipulation:INCREASE Athletic Performance by Increasing the TOTAL

Carbohydrate Supply in the Body.

This is Accomplished by Either:This is Accomplished by Either:

1. 3- 4 Day High Carb diet3- 4 Day High Carb diet

w/o heavy exercise depleting muscle glycogen stores

2. 2. 7 Day Plan- 7 Day Plan- Deplete and LoadDeplete 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 -

FATS-LIPIDSFATS-LIPIDS2nd Fuel of Choice2nd Fuel of Choice

used to SPARE Carbohydrates When Exercise Exceeds 30 Minutes in Duration or More

Stored as TriglyceridesStored as Triglycerides in Adipose Tissue - ADIPOCYTESADIPOCYTES

Used as Free Fatty Acids ATP

Primary Sources Meats, Nuts, & Dairy

LIPIDS Make up All cell membranes

Fat-like substance-LIPID LIPID found in all

Animal tissue

CHOLESTEROL CHOLESTEROL LIPID LIPID

SOURCES:SOURCES:Food-Animal productsFood-Animal productsBy Body- Liver By Body- Liver

AIDS in DIGESTION- BileAcidsHelps Produce Sex HormonesHelps Produce Sex Hormones

CHOLESTEROL & TRIGLYCERIDES

Carried by Carried by LIPOPROTEINSLIPOPROTEINS in the blood in the blood to fat receptors in the tissues:to fat receptors in the tissues:

LDL- LOW Density LipoproteinLDL- LOW Density Lipoprotein

HDL -HIGH Density LipoproteinHDL -HIGH Density Lipoprotein

VLDL- VERY LOW- TriglyceridesVLDL- VERY LOW- Triglycerides

Two types of LIPIDSTwo types of LIPIDS

1. HDL 1. HDL - High Density Lipoproteins- High Density Lipoproteins - -

HAPPYHAPPY

H is for Happy HEARTH is for Happy HEART ““GOOD” CholesterolGOOD” 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

CHOLESTEROL CHOLESTEROL && LIPOPROTEINSLIPOPROTEINS

Mostly FOUND IN ANIMAL productsMostly FOUND IN ANIMAL products

It is Taken Up by Artery Walls and is the Primary It is Taken Up by Artery Walls and is the Primary Source of AtherosclerosisSource of Atherosclerosis. .

CHOLESTEROL-CHOLESTEROL-LIPOPROTEINSLIPOPROTEINS

CHOLESTEROL CHOLESTEROL && LIPOPROTEINSLIPOPROTEINS

LDL-Low Density Lipoproteins-

LOUSY LOUSY “BAD” Cholesterol.

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

AA Sources from body- Skeletal muscleSkeletal muscle As well as being the largest sink for

dietary creatine, Sk MUSC is also the richest Sk MUSC is also the richest natural source of the nutrientnatural 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-ATP-PCPC

Primary Sources:1. Animal Protein1. Animal Protein

(Meats & FISH)(Meats & FISH)

2. Plant Protein2. Plant Protein

(Select Beans & Nuts). High Protein Foods May AlsoHigh Protein Foods May Also

be high in Fatsbe high in Fats

Protein and Exercise

Fuel ONLY in StarvationFuel ONLY in Starvation-- It is Not a Major Dietary It is Not a Major Dietary Concern UNLESS One is a Vegetarian.Concern UNLESS One is a Vegetarian.

PROTEINPROTEIN Food Food SourcesSources

PROTEIN PROTEIN SUPPLEMENTSSUPPLEMENTS Many People Are Duped Into Buying High Protein Many People Are Duped Into Buying High Protein

Supplements When They Are Not Needed.Supplements When They Are Not Needed.

The Normal RDA (Recommended Daily Allotment is The Normal RDA (Recommended Daily Allotment is Small Enough to be Met by a Normal Diet.Small Enough to be Met by a Normal Diet.

ANY OVERSUPPLY is Eliminated by the Body and ANY OVERSUPPLY is Eliminated by the Body and Therefore Only an Therefore Only an Expensive Urine EnhancerExpensive Urine Enhancer. .

When Lifting to Build Muscle, When Lifting to Build Muscle, Increase Only Dietary Protein

VITAMINS + VITAMINS + MineralsMinerals

Chemical Nutrients

Help Regulate Metabolism- Metabolism- CHO & FATCHO & FAT

Turn food into Energy SystemsTurn food into Energy SystemsUnless Athletes are in a Weight Reduction Phase

Not a Major Exercise Concern- no excessive demand during increased Activity

EXCEPT:EXCEPT:

IRON REQUREMENT for RBC/HbgOXYGEN TRANSPORT

PRIMARY VITAMINSPRIMARY VITAMINSI. FAT SOLUBLE: I. FAT SOLUBLE: Stored in bodyStored in body

USED FORUSED FOR FOOD SOURCESFOOD SOURCES

A-A- Vision/ SKIN Vision/ SKIN Sun/Milk/Fish/EggsSun/Milk/Fish/Eggs

(Helps Calc & Ph) (Helps Calc & Ph) Made in Intestines by Bac

E-E- AntioxidantAntioxidant Veg.Oils/Nuts/ gr VegVeg.Oils/Nuts/ gr Veg

K- K- Blood ClottingBlood Clotting Fruits/Meats/gr VegFruits/Meats/gr Veg

II.II.WATER SOLUBLEWATER SOLUBLENOT STORED- Must Receive in Diet!NOT STORED- Must Receive in Diet!

USED For FOOD SOURCESUSED For FOOD SOURCES

B Complex -ENERGY Meats/Grain/VegsB Complex -ENERGY Meats/Grain/Vegs

BB6 6 -- Protein Metab Above & Fruits Above & Fruits

BB 12 12 --Bld Cells, DNA, RNA Meat/Milk/EggsMeat/Milk/Eggs

Folate - Same All + NUTS All + NUTS

Vit-C- IMMUNE/Wound Fruits & VegsVit-C- IMMUNE/Wound Fruits & Vegs

PRIMARY VITAMINSPRIMARY VITAMINS

EXPOSING THE VITAMIN EXPOSING THE VITAMIN MYTHMYTH

MEGADOSES of Vitamins (Above RDA) MEGADOSES of Vitamins (Above RDA) are are Unnecessary, Usually ExcretedUnnecessary, Usually Excreted, , and May Produce a Toxic Like Effectand May Produce a Toxic Like Effect

Advertisements for Vitamins Advertisements for Vitamins

Usually Exaggerate TruthsUsually Exaggerate Truths

Research Supports the Conclusion that Research Supports the Conclusion that Vitamin Supplements Vitamin Supplements

DO NOT Improve Athletic PerformanceDO NOT Improve Athletic Performance

Essential to Tissue Formation Essential to Tissue Formation (ie thyroid (ie thyroid synthesis)synthesis) & Physiological functions & Physiological functions

(ie digestion):(ie digestion): Food Sources : Food Sources : ALL Forms of Food ALL Forms of Food Supplements usually not Nec. Except for Iron in some Supplements usually not Nec. Except for Iron in some

casescases

MINERALSMINERALS

CalciumCalcium is Essential to Bone Growth & Repair

Sodium & PotassiumSodium & Potassium (Electrolytes) to Fld Balance, Nerve Function, cellular Fx-----Fatigue

IronIron to Blood Formation & O2 Transport (Females)Others for Enzyme/Growth Processes-

Sodium-Potassium Sodium-Potassium BalanceBalance

Both Sodium & Potassium Must be Kept in Both Sodium & Potassium Must be Kept in BalanceBalance

Athletes Have Often Increased Sodium or Athletes Have Often Increased Sodium or Potassium (Salt & Bananas or Pills) to Reduce Potassium (Salt & Bananas or Pills) to Reduce CrampsCramps

While These TWO Electrolytes Are Effective in While These TWO Electrolytes Are Effective in Reducing Cramps, Out of Balance They Can Reducing Cramps, Out of Balance They Can INCREASE CrampsINCREASE Cramps

THEY ARE BEST SUPPLIED IN DIET!THEY ARE BEST SUPPLIED IN DIET!

WATER WATER --The Essential NutrientThe Essential Nutrient 50-55% of total Body Weight50-55% of total Body Weight

72% of muscle weight72% of muscle weight 80% blood volume80% blood volume

ALL Cells and Body FunctionsALL Cells and Body Functions

Are Dependent on WATER!Are Dependent on WATER!

Cellular Fx, Body TempCellular Fx, Body Temp.,.,

Average Adult Needs Average Adult Needs 2 QUARTS/ Day2 QUARTS/ Day

WATER INTAKE & WATER INTAKE & EXERCISEEXERCISE Loss of WATER =DEHYDRATIONLoss of WATER =DEHYDRATION If You Wait Until You Are Thirsty to Drink - You Are If You Wait Until You Are Thirsty to Drink - You Are

Dehydrated And Can Not Catch UpDehydrated And Can Not Catch Up

WATER WATER MUST BE MANDATEDMUST BE MANDATED When Exercising When Exercising

in the Heat- in the Heat- prevent heat illness- prevent heat illness- not just salt not just salt replacementreplacement

Most Foods Are WATER BasedMost Foods Are WATER Based Pure WATER, Not Sodas = the Best FormPure WATER, Not Sodas = the Best Form Caffeine, in ALL Forms is a Diuretic and Will Speed Up Caffeine, in ALL Forms is a Diuretic and Will Speed Up

WATER Elimination WATER Elimination

OTHER CONSIDERATIONSOTHER CONSIDERATIONS

Daily Nutrition GuideDaily Nutrition Guide Daily Meal PlanDaily Meal Plan Calories and Weight Calories and Weight

ControlControl Food Intake by CaloriesFood Intake by Calories The Pre Contest MealThe Pre Contest Meal

Daily Nutrition GuideDaily Nutrition Guide

CARBS- 60%CARBS- 60%Protein- 15-20%Protein- 15-20%FatsFats- 20-30%- 20-30%

Daily Meal PlanDaily Meal PlanCALORIESCALORIES

�Eat the Largest Meal of the Day at Eat the Largest Meal of the Day at LUNCHLUNCH

�Carbohydrates Should = 60% of the DietCarbohydrates Should = 60% of the Diet

� Athletes, Athletes, Because of Increased Caloric Because of Increased Caloric ExpenditureExpenditure, May Need to Eat , May Need to Eat

NUTRITIOUS Snacks Between Meals. NUTRITIOUS Snacks Between Meals.

� It Takes 30 Minutes From the Time You Start It Takes 30 Minutes From the Time You Start Eating For Food to Suppress the Eating For Food to Suppress the Hunger FeelingsHunger Feelings

�

DAILY MEAL PLANDAILY MEAL PLAN

Food Intake Food Intake PercentagePercentage (By (By Calories )Calories )

�BreakfastBreakfast 15%15%�SnackSnack 10%10%�LunchLunch 35%35%�SnackSnack 10%10%�DinnerDinner 25%25%�SnackSnack 5% 5%

� Calorie: Calorie: �Measure or UNIT of Measure or UNIT of Food ENERGY over TimeFood ENERGY over Time

�All Foods (Not Water) Have Calories by the Amount All Foods (Not Water) Have Calories by the Amount ConsumedConsumed

�All Work Can be Measured By CaloriesAll Work Can be Measured By Calories Expended Expended Over Time. Ex.. Jog at 5mph=200cal expandOver Time. Ex.. Jog at 5mph=200cal expand

� Work Out = Calories Eaten - Weight SAME Work Out = Calories Eaten - Weight SAME �Work Out > Calories Eaten - Weight DOWN Work Out > Calories Eaten - Weight DOWN � Work Out < Calories Eaten - Weight UP Work Out < Calories Eaten - Weight UP

Calories and WeightCalories and Weight

The Pre Contest MealThe Pre Contest MealMeals Should be Eaten at Least 3 Hrs. Meals Should be Eaten at Least 3 Hrs.

Before Competition Before Competition

Fats should not be eaten Fats should not be eaten < than 4hrs prior< than 4hrs prior

digest slowly digest slowly - GI Discomfort- prob with fats(gas)- GI Discomfort- prob with fats(gas)

No Simple sugar intake-No Simple sugar intake-candy, glucosecandy, glucose - -will actually will actually decreasedecrease blood sugar since there is rise in insulin and blood sugar since there is rise in insulin and performance/fatigue is worse since muscle glycogen stores performance/fatigue is worse since muscle glycogen stores are used sooner.are used sooner.

Liquid Pre Game MeaIs -Excellent-Liquid Pre Game MeaIs -Excellent-intro during Pre-season to get used to -------eliminate GI probsintro during Pre-season to get used to -------eliminate GI probs

Balanced, easily digestedBalanced, easily digested

The End of The End of Part IPart I

THE ENDTHE END