sports nutrition unit 8. role of diet if athletics maximize their________________ provide the...
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Role of Diet if Athletics
Maximize their________________
Provide the necessary raw material to allow a good training program to build and run the human machine
Nutritional status, age, genetic background affect nutrient needs
Diets must____________________
Many myths and fads among athletes
Purpose of Nutrition
Good Nutrition promotes a___________________
Aids in ______________to illnesses
Energy and vitality are increased
Help athlete feel better and sleep better
Functions of Food
The right combination of nutrients work together in the body to:
Provide _______
Promote_________
___________tissue
_____________body processes
The United States Department of Agriculture (USDA)
Developed The Food Guide Pyramid
Provides the following basic dietary guidelines:Eat a _________of foods
Avoid too much ___, especially unsaturated fat and cholesterol
Eat food with adequate_____________
__________a desirable body weight
Avoid too much_______________
The Food Guide Pyramid
The categories in the pyramid are not considered to be equals
Idea is to get people to eat a more balanced diet. Benefits are many
Lower fat
Increase Fiber
Get more vitamins and minerals in diet
Protect yourself from illness
** See Pryamid
Basic Nutrients
____________________in food that:provide energy
act as a building block in forming new body components
Assist in the functioning of various body processes
6 classesCarbohydrates, Proteins, Fats, Vitamins, Minerals, and Water
Carbohydrates
Basic source of ________for body heat and body activitiesSugars, starches, and fiber found in fruits, vegetables and grainsBody converts sugars and starches to ______for energy or to glycogen for energy storage in the liver and musclesWhen glycogen stores are full, excess carbohydrates are stored____________________is not absorbed but is essential for gastrointestinal functioning__________of caloric to keep glycogen stores filledCarbohydrate loading requires ____________ carbohydrate intake
Proteins
Derived from animal foods-meat, milk, eggs, fish, cheese and poultryDerived also from soybeans, dry beans, some nuts and whole grain productsBroken down into 20______________________________to build and repair tissueBodies ____________source of energyBody can not store protein, therefore extra is converted into ___Intake ______of caloric intake
Fats (Lipids)
Fried foods, butter, margarine, salad dressings, oils, mayonnaise are all high sources
Meats, eggs, milk and cheese contain fat too
Provide energy, carry vitamin A and D to cells, and are necessary for normal growth and development
________________from temperature extremes
_______________body organ’s from impact
Add flavor to our food
Fats cont...
Are necessary, in fact important in diet
Often eat far more than the daily recommended values
_____of caloric intake is recommended
Most Americans consume _____or more of their caloric intake from fat
High fat diets are associated with______________
____________________________
Saturated or Unsaturated Fats
Saturated fats tend to raise the __________level of blood
Unsaturated fats are subdivided____________________
Are neutral effect on cholesterol
____________________
Lower the cholesterol level in blood Fats are not digested as quickly as other nutrients
Considered basic source of muscular energy, since they are used when carbohydrates are depleted
Vitamins
Essential for maintaining good health
Lack of vitamins lead to__________________
Most cannot be synthesized by body and must be ____________via foods or pills
No single food or food group will supply all vitamins needed by the body
Eat a__________________
Fat Soluble or Water Soluble Vitamins
Fat SolubleVitamins _________________
Emulsified and absorbed in the small intestines
Stored in body cells, especially the_________
Water Soluble____complex and Vitamin ___
Absorbed along with water through the digestive track and___________________
Body does not store well, excess excreted in urine
Minerals
Inorganic substances
Have functions essential to lifeC________Necessary for bone strength and muscle contractions
P____________Regulates cardiac rhythm
I_____Assists hemoglobin in the delivery of oxygen to body tissues
S___________Essential in maintaining fluid balance
P______________Needed for strong bones and teeth
Water
Necessities of life
Most of water intake is ingested in the daily diet as fluid or as the fluid contained in solid food
Metabolism
Chemical reactions occurring in the bodyTwo phases
C_____________Reactions which break down complex organic compounds into simple compounds
_____________Energy
A___________________Series of reactions whereby small molecules are built into more complex molecules
Form body’s structural and functional components
____________energy
Sports Nutritional Myths
Calories are caloriesFalse- a variety of nutrients are very important to maintaining a healthy diet
Athlete’s bodies require supplements during training
False-Supplements are only required when the diet is not able to meet the body’s demands
Protein build strong bodiesFalse-Exercise builds strong bodies. Protein is required to repair tissue but does not build muscle by itself
Sports Nutritional Myths
When we need fluids, we feel thirstyFalse- We need water long before we feel thirsty. Constant fluid replacement is required.
Body weight matters most; light athletes are fasterFalse- Body composition is more important than body weight. Muscle is heavy.
Sports Nutritional Myths
The only food intake that really matters is the food ingested immediately before an important event
False-Nutrition is a long-term pursuit and what you eat weeks before an event can effect your performance
What you eat between and after events doesn’t matter
False-What you eat before, during, and after an event can affect your performance. Post event is very important for rapid recovery
Pre Game Meals
What you eat before you train or compete has four main functions
To help prevent_________________
To help settle your stomach, absorb some of the gastric juices and______________
To _______________with food eaten in advance that is stored as glycogen and food eaten within an hour
To _______________with knowledge that your body is well fueled
Nutrition Benefits for Sport Performance
Eat adequate high carbohydrate mealsTo ______________your musclesFood eaten an hour before exercise keeps you from getting hungry and maintains your blood sugar, they don’t replenish muscle glycogen stores
If exercising for longer than _______minutes intake carbohydrates that enter bloodstream slowly as they are digested
Rice, pasta, yogurt, oatmeal, bean soup, apples, banana
If exercising for less than an ______snack on foods that digest easily and will settle
Bread, English muffins, bagels, crackers, pasta
Nutrition Benefits for Sports
Limit high-fat proteins like cheese, steak, hamburgers and peanut butter
These proteins take _____________from the stomach
____________gastric emptying and cause sluggishness and nausea
Be cautious with sugary foodsSoft drinks, jelly beans, sport drinks etc…
Quickly enter the bloodstream as they are digested
If eat within ______minutes before hard exercise can drop the blood sugar , leaving one tired, light-headed, and fatigued
Nutrition Benefits for Sports
Allow adequate time for food to digestHigh calorie meals take longer to leave the stomach than do lighter snacksAllow ___hours for a large meal to digest, ___hours for a smaller meal and ___hours for a liquid meal and less than an hours for a small snack
If you get jittery and are unable to tolerate any food before an event
Have an extra-large bedtime snack instead of breakfast________________to best fuel your body
Nutrition Benefits Cont…
Always eat familiar foods before competitionDon’t________________New foods always carry the risk of settling poorly, causing intestinal discomfort, acid stomach, heartburn or camps
Drink plenty of______________You are unlikely to starve to death during an event, but you might dehydrateDrink an extra ____glasses of fluid the day beforeDrink at least ___glasses of water up to 2 hours beforeDink another ____glasses 5-10 min before start
Pre-Event Training
Tapering
It is wise to gradually decrease the training program about _____________before competition
This enables the body to ________essential stores
Reduces or allows body to eliminate various metabolites that might reduce performance
Alternate Eating Patterns
Food fads are rampant among athletes
NO food, vitamin, hormone or supplement will substitute for __________and hard work
Vegetarian dietPrimary concern is whether enough protein is consumed
Proteins have essential amino acids and are balanced better in animal products than plant foods
Must carefully plan diet to include all amino acids
Carbohydrate Loading
___________________whose events last for more than 90 continuous minutes benefit best from carbohydrate loading
Long distance runners, swimmers, bicyclists and cross country skiers
May also benefit athletes involved in sports that require prolonged movements of varying intensities
Soccer, lacrosse, ice hockey, as well as tournament sports
Carbohydrate Loading
Defined as saturating the muscle with carbohydrates- the body’s most efficient source of fuel
________________weight is usually gained during carbo-loading, since water is stored with glycogen
_________of calories should come from carbs, 10-15% from fat and 10-15% from protein
Carbohydrate Loading
Load every day, not just before a big event
Daily intake of _____________________prevents chronic glycogen depletion
Allows one not only to compete at best, but train at best
Be careful, too many carbohydrates can cause intestinal distress
When you taper training, you do not need to intake additional calories, simply maintain standard intake
Carbohydrate Loading
Include adequate__________Especially endurance athletes who use some protein for energy
Do not fat overloadChoose wholesome, fiber-rich carbs
Keeps your system running smoothlyBran muffins, whole wheat bread, bran cereals, fruit
Plan meals carefullyDay before event, eat biggest meal at lunchtime so that the food has more time to digest
_____________fluids to hydrate your bodyAvoid alcoholic and caffeine beverages- dehydrating
Post Game Meals
What you eat after a hard workout or competition ___________________Often athletes do not feel hungry or don’t have time to eat after exerciseRecreational exerciser who works out 3-4 times a week, need not worry about recovery dietCompetitive athletes need to make careful selections of foods eaten after exercise
Football two a daysAn athlete with multiple event per meetTriathlete who trains twice a dayAn aerobic instructor who teaches several classes daily
Recovery Fluids
Loose fluids by sweat during exercise
Best replacements are by ___________and watery foods like watermelons
Determining how much you need to replaceWeigh yourself before and after
The goal is to lose no more that 2% of bw
Any more than 2% are you are dehydrated
Recovery Carbohydrates
Ideally you should consume carbohydrate rich food/beverages within _______________after your workout
Enzymes responsible for making glycogen are most active at this time and will most rapidly replace the depleted______________
Liquids and solids are equal
Recovery Carbohydrates
Popular carbohydrate rich foods are:8 oz or orange juice and medium bagel
16 oz of cranberry juice
8 oz fruit yogurt
One bowl of corn flakes with milk and banana
Sport drinksBe aware that they lack most vitamins and minerals that natural foods have
More expensive
Recovery Protein
Protein can enhance _________replacement in the initial hours after hard exercise
Protein Eaten along with carbohydrates is a winning combination
Recovery Electrolytes
When you sweat you lose water as well as minerals such as potassium and sodium
Electrolytes are primarily responsible for______ _________________________________
You do not need supplements to replenish electrolytes after exercise- standard diet has more than enough to replenish any lost
Rest
Time is necessary for the recovery process of healing and refueling
To completely replace depleted glycogen stores, the muscles may need up to ____________with no exercise and a high carb diet
Expect to experience soreness on the second day after strenuous exercise that damages your muscle
________training is better than quantity training- do not underestimate the power of rest
Fluid Replacement
_________________________________nutrients
You can survive only a few days without it
Drinking too little water or losing too much through sweating inhibits ability to exercise at maximum potential
Free access to water before, during and after activity should be encouraged
Purpose of Water
Water in the ______transports glucose, oxygen and fats to working musclesIn blood, water carries away metabolic waste productsIn________, water eliminates metabolic wasteIn _______t, water dissipates heat through the skin, regulating body temperatureIn saliva and gastric secretions, water helps digest foodWater helps to _________ joints and cushion organs and tissues
Fluid Replacement
Plain water is most effective and inexpensive meansDrink small volumes (_____) of water frequently (every 15 min) rather than large volumes infrequently __________________is unreliable
Brain does not signal the thirst until you are becoming dehydratedThis significantly hurts your performance
Drink a cold fluid, help hydrate and cool you off
Body Composition
Estimation of a person’s body fat versus body mass
Women have approximately _______more adipose tissue than do men
Fat is stored in various locations and severs as a ________________________to the body
Average Female ______fat
Average Male _______fat
Fat is a must, a goal of 0% is not possible
Less than 6% is unsafe for males
Less than 10% for women leads to amenorrhea
Measuring Body Fat
There are four common methodsUnderwater weighing, Skin calipers, BIA and NIR
There is no simple, inexpensive method to date that is 100% accurate
Standard error of most measurement is plus or minus 3%
Body Fat and Ideal Body Weight should be discussed together
Body Fat changes as oneLose fat, gain muscle, shape up or slim down
Underwater Weighing
Traditionally considered to be most__________
Subject exhales all the air in their lungs and is then weighed while submerged in a tank of water
Measures body density and is translated mathematically into percent body fat
ErrorsNot completely exhaling all air out of lungs
Equipment may not have precise weighing systems
Skin fold Calipers
Convenient and relatively accurate
Calipers are large “pinchers” that measure the thickness of the fat layer of specific body sites
ErrorsPoorly calibrated calipers
Imprecise location of the specific body sites
Bioelectrical Impedance Analysis
Computerized method with increasing accuracyCurrent current is sent through the body via electrodes attached to wrists and anklesFlow of the current is affected by the amounts of water in the bodyBecause water is the only fat free tissue, current flow can be translated into percent body fatErrors
If you are dehydrated, premenstrual, have undigested food in your stomach or are improperly positioned during the test
Near Infrared Reaction
Measures the thickness of the skin at only one siteMay poorly represent overall body fatBased on the principles of light absorption and reflectionAn instrument that emits an infrared light beam is placed over the bicepsThe light that is absorbed by the muscle and fat and is reflected off the boneThe measurement at only one site limits the accuracy
Weight Gain
Proper exercise and diet must be combined in right ways
In order to gain ______of body weight per week you need to consume an additional _________ per day- above normal intake
Extra calories should primarily come from extra carbohydrates rather than extra proteins
_______________and amino acid supplements are fruitless expenses
Weight Gain Challenges
Finding time to eat can be hard, here are some tips to help boost caloric intake
Pack portable snacks
Eat frequently
Eat an extra snack
Eat larger than normal portions at mealtime
Eat higher calorie foods
You most likely to gain weight if you consistently eat larger than normal meals
Weight Gain Summary
Consume __________additional calories per day
Include _____________________weight workouts to promote muscle growth rather than fat deposits
Have your body fat measured, to be sure that your weight gain is mostly muscle not fat
Weight Loss
_____________________reduce programs are the best possible method for weight loss
Wisely choose what and when you eat
Before attempting a weight loss program have your body fat measured
Weight Loss Facts
To lose weight and successfully keep it off you should do the following:
Pay attention to ____________you eatCalories do count! The amount of calories is important, not just the amount of fat grams
Pay attention to-_________you eatEat big breakfasts rather than big dinners
Pay attention to _________eatAre you bored, stressed, lonely, or actually hungry
Weight Loss Summary
Eat ____fewer calories per day than you normally do
You should only lose __________per week for a safety reasons
_________the brain needs 20 minutes to receive the signal that you are full
___________________, but do not over exercise
Eating Disorder Statistics
One out of every 150 American girls ages12-30 develop patterns of an eating disorder (among athletes much higher)At least ___of all Americans are obese and ____are overweight______of individuals with eating disorders report that the illness can last _____yearsThe mortality rate for eating disorder is_____Only 50% of all people with an eating disorders report being “cured”10% of all eating disorders are males
Eating Disorder Facts
All people with an eating disorder can die at any time and at any weight- not just extreme casesMost often death is due to a “side effect” such as ______________________________Eating disorders are on the rise among active peopleSports that emphasize weight such as running, gymnastics, dancing, wrestling, and figure skating4 types of eating disorders:
Anorexia Nervosa, Bulimia NervosaCompulsive Eating and “Bigger-exia”
Eating Disorder Thinking Process
Food is not fuel, it is the “Enemy”
Desire to be perfectly thin
Goal is thinness at any price
Distorted body image
Feeling ___________over their lives
Eating disorder sometimes is not about the food, but rather a way to exert some control over something in their lives
Signs to an Eating Disorder
Social________
Lack of confidence
___________eating behaviors
Obsession with calories and weight
______________body image
Wearing layers of baggy clothes
Nervous at mealtime
Patterns of leaving table after mealtime
Hyperactivity/compulsive exercise
Decrease in performance
Recurrent overuse injuries
Running water in the bathroom after mealsSignificant weight lossObsession with grades__________with organization and personal spaceHigh emotionsSigns of MalnutritionMenstrual irregularitiesLoss of hairLight _________Blood shot eyesInability to _____________Chronic fatigueDepression
Typical Victim
P________________
Obedient
Over___________
Highly motivated
Successful _____________
Well liked
Good athlete
Anorexia Nervosa
Restriction of caloric intake for long period of time and _________________themselves
Loss of body weight of at least 15%
Achieved by avoiding food, frenzied exercise
Intense fear of becoming obese
Distorted body image
American Psychiatric Association
Defines anorexia Nervosa asIntense fear of gaining weight or becoming fat even though they are already under weightDisturbance in body weight perception- claiming they “feel fat” Weight loss to less than 85% of normal weightRefusal to maintain body weight over a minimal normal weight for age and heightDenial of the seriousness of the current weight lossAbsence of at least three consecutive menstrual cycles
Anorexia is a life threatening condition if left untreated
Bulimia Nervosa
A cycle pattern of _________associated with some type of______________
Purging takes on different formsFasting
Self-induced vomiting
Excessive exercising
Use of enemas or diuretics
American Psychiatric Association
Defines Bulimia asRecurrent episodes of binge eating, characterized by both of the following:
Eating an unusually large amount of food in a discrete period of time
Feeling out of control during the eating episodes and unable to stop eating or control what and how much is eaten
Compensating for the binge to prevent weight gain such as induced vomiting, misusing laxatives, enemas, or other medications, fating or exercising excessively
Binge eating and purging, on the average at least twice a week for three months
Evaluation of self worth according to body shape and weight
Side Effects of Anorexia/Bulimia
Up to ___of individuals who have been diagnosed with anorexia will also develop BulimiaEating disorders are extremely dangerous!Some serious medical complications are commonly seen in Anorexic and Bulimic individuals are:
Stomach ________Tooth_________Inflammation of the mucous lining of mouth and throatEventually cause heart, kidney and liver damageUrinary infectionsOsteoporosisMenstrual irregularities
Compulsive Eating
Largest percentage of individuals with eating disorders are compulsive eaters
A compulsive eater keeps ___________________ hunger has been satisfied
Eating is driven by___________________, or anger rather than by hunger or pleasure
Feel great amount of guilt and shame after eating
Feel envious and inferior toward others who handle food better than they do
May be a compulsive dieter as well
More about Compulsive Eating
You can be any weight and be a compulsive eaterA person can be heavy and obese and not be a compulsive eater
It is the ______________________that determines whether or not a person is a compulsive eater
A person who values food for its instant__________________________, defuse anger, or help calm down is probably a compulsive eater
“Bigger-exia”
New term to described individuals who use _____ and other _______________to build muscle massThey are both ________________________about body building workoutsSee extreme size not as an exaggeration but as something to aspire toFeels the need to be big and powerful in order to feel good about themselves
Reverse of people who desire to be thin
A lot of health problems associated with use of some ergogenic aids
Treatment
Any victim must be approached and handled extremely carefully!
Referral for __________________is essential
True anorexic and bulimic commonly deny the problem, insisting that they are perfectly fine
Eating Myths
Many athletes believe that by restricting food intake to lose weight that they will exercise better, look better and enhance performance
Restricting food actually; depletes fuel stores, cause ammenorrhea, stress fractures, fainting, weakness, fatigue and impaired performance
Can maintain for a while, but lack of energy and injuries will catch up with them
Prevention of Eating Disorders
People need to learn to love their bodies
As a society we must:Dispel the myth that thinness equals happiness and success
Discourage the notion that the thinnest or most muscular athlete is the best athlete
Love our bodies for what they are, rather hate them for what they are not
Emphasize fit and healthy as more appropriate goals than slender and skinny
Ergogenic Aids
Any substance (or food) that is believed to enhance one’s performance above normal standardsIOC definition: (summarized)
The administration or use of substances in any form alien to the body with the exclusion aim of attaining an artificial and unfair increase in performance in sports
Use of these substances and practices is controversial
Drug testing has been instituted in many sports in order to help curtail the use of these substances Because of the inequities that result in competition and health problems can result, the use of these substances cannot be condoned
Examples of Ergogenic Aid
Vitamins and mineralsAmino AcidsNutritional supplementsAnabolic steroidsCaffeineCreatine DiureticsHuman Growth HormoneOther illegal “recreational” drugs
Stimulants Effects
Increase alertness
Reduce_________
Increase competitiveness
Produce___________
Increase blood pressure
Vomiting
Headaches
Irregular__________
Anxiety
Tremors
Caffeine Effects
Energy-enhancing effect
May reduce the fatigue associated with long bouts of exercise
Has a ____________effect
In large quantities has been listed as a banned substance by the IOC
Narcotics
Morphine and codeine
Used for management of moderate to severe_____
Banned by the IOC
High risk for physical and psychological dependency
Beta Blocker
Produce a ____________________
Slows the heart rate
Decreases cardiac output
Used in sports where physical activity is of little to no importance, but a ___________is necessary
Heart rate and signs of nervousness are kept to a minimum
Diuretics
Increase ________excretion and _______output
Can be misused in two ways:To reduce _______________quickly
To decrease a ______concentration in the urine to try to avoid the detection of drug misuse through urinalysis
Anabolic Steroid
Most ________________ergogenic aid in sports
It is _____to possess or distribute for non-medical uses
Steroids are obtained on the black market
Banned by all sports governing boards including the IOC, NCAA and professional sport leagues
Anabolic Steroids
Synthetic forms of male sex__________
Increase ____________and body weight
Gives athlete advantage over their opponents
No studies that show steroids improve agility, skill, cardiovascular capacity or overall performance
Major problem in sports that involve__________
Side Effects to using Steroids
Increase______________Permanent side effects, including deathOther side effects to name a few
_________, mania and depressionHeart, liver and kidney disease/cancerRisk of HIV/ HepatitisAcne, Baldness, bad breath, decrease sex driveIncrease muscle, tendon injuriesInfertilityMale- increase risk to prostate cancer, growth of breasts Female-deep voice, facial and body hair, cervical cancer
Human Growth Hormone
Is naturally produced by pituitary gland
Can be made synthetically and is readily available
Increases___________, skin thickness, body length and weight and decreases body fat
More difficult to detect in urine than steroids
Permanent side effectsPremature closure of______________
Acromegaly
Erythropoeitin / EPO
EPO is naturally produced by the kidneys as a response to a low oxygen level
Can be synthetically created and used as a supplement
Used generally by_________________
Increases the number of________________
Side effectsStroke
Class II IOC Ergogenic Aid
Blood re-injection or “blood doping”
Used by endurance athletes or events at high altitude
Purpose is to __________________and red blood cells to meet the increased aerobic demands
Banned my many sport governing bodies
Blood Doping
Blood is removed form the athlete and________
After at least _______the blood is re-infused into the athlete
During the 6 weeks the body has reestablished a normal red blood cell count
The added blood raises the cell count to greater than normal levels
This increases the ______________capacity and improves aerobic endurance
Risks to Blood Doping
Allergic reactions
Clotting
Kidney damage
Fever
Jaundice
Transmission of infectious disease
Shock
Heart failure
Alcohol
Number _____________substance in US
Acts as a_____________
Produces sedation and tranquility
Does not improve athletic performance
Not currently banned by IOC, however they can request a blood alcohol level and can take actions if the level is too high
Local Anesthetics and Corticosteroids
Inhibit or deaden the_________
Serious concerns:The athlete will not feel the pain that could indicate a serious injury
Continued use of these drugs can lead to weakness and degeneration of tendons and ligaments
Prevention of Drug Use
Goal of sporting organizationsProtect the__________ of athletes
Help ensure that competition is__________________
Sports programs should have full-service programs that provide substance abuse education, counseling and drug-detection
Drug testing should be done periodically in a random manner
Prevention of Drug Use
Athletes, parents, coaches, athletic trainers physicians and administrators must be educated about the dangers of drug abuse
“Winning at all cost” is wrong
Promote athletes to do their best and adhere to the rules