unit 6 sports nutrition amy habeck, ms, rd, ldn. an organic molecule essential for human survival ...
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Unit 6
Sports Nutrition
Amy Habeck, MS, RD, LDN
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An organic molecule
Essential for human survival
Exists in water and fat soluble forms
Photo © AbleStock
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An organic moleculeEssential for human survivalExists in water and fat soluble formsNeeds are expressed as RDA or AI
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• Includes B complex, C• Easily transported in blood• Excess is excreted in urine• Have a low potential for toxicity• Dissolve in water
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• Includes B complex, C• Dissolve in water• Easily transported in blood• Excess is excreted in urine• Have a low potential for toxicity
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RDA/AI:Men = 900 µg RAE Women =700 µg RAEUL = 3,000 µg RAE
Functions:VisionCell differentiation Immune function
Known as retinoids
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Known as retinoids Functions:
VisionCell differentiation Immune function
RDA/AI:Men = 900 µg RAE Women =700 µg RAEUL = 3,000 µg RAE
What are some good sources of vitamin A?
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Critical for DNA synthesis and cell division
Doesn’t play a large role in energy production or metabolism
In the US grains are fortified (by mandate) with this vitamin
Aids in the maturation of RBCs and repair of tissues
Helps to lower levels of homocysteine in the blood, thus potentially lowering the risk for heart disease.
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Critical for DNA synthesis and cell division
Doesn’t play a large role in energy production or metabolism
In the US grains are fortified (by mandate) with this vitamin
Aids in the maturation of RBCs and repair of tissues
Helps to lower levels of homocysteine in the blood, thus potentially lowering the risk for heart disease.
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• Have a higher potential for toxicity• Excess can be stored in fatty tissues
of body• Do not dissolve in water• Require dietary fat for transport in
blood• Includes A, D, E, K
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• Includes A, D, E, K• Do not dissolve in water• Require dietary fat for transport in
blood• Excess can be stored in fatty tissues
of body• Have a higher potential for toxicity
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Signs of deficiency:RicketsOsteoporosis
Symptoms of toxicity:HypercalcemiaMuscle weaknessHeart arrthymiasKidney stones
Source: USDA
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Signs of deficiency:RicketsOsteoporosis
Symptoms of toxicity:HypercalcemiaMuscle weaknessHeart arrthymiasKidney stones
Source: USDA
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Signs of deficiency:Deficiencies rareMuscle weakness and incoordinationHemolytic anemia
Symptoms of toxicity:Decreased blood clottingEasy bruising
Source: USDA
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Signs of deficiency:Deficiencies rareMuscle weakness and
incoordinationHemolytic anemia
Symptoms of toxicity:Decreased blood
clottingEasy bruising
What are some good sources of vitamin E?
Source: USDA
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Found naturally only in animal products Can cause pernicious anemia
Megaloblastic, macrocytic anemia Referred to as cobalamin Of concern to vegetarians and vegans,
as well as older athletes Plays a role in health of nervous and
cardiovascular systems, growth and development of tissues and energy production
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Found naturally only in animal products Can cause pernicious anemia
Megaloblastic, macrocytic anemia Referred to as cobalamin Of concern to vegetarians and vegans,
as well as older athletes Plays a role in health of nervous and
cardiovascular systems, growth and development of tissues and energy production
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Chemical substances from plants. Approx. 50 of these are consumed in
typical American diet. Consumption is associated with
decreased risk for cardiovascular disease and cancers.
Common sources are fruits, vegetables and grains.
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Chemical substances from plants. Approx. 50 phytochemicals are
consumed in typical American diet. Consumption is associated with
decreased risk for cardiovascular disease and cancers.
Common sources are fruits, vegetables and grains.
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Use soy milk instead of dairy milk on cereal or as a beverage
Complement all meals with one or two fruits or vegetables
Use whole grain foods more often than processed grains
Try a new grain recipe that uses bulgar, barley, or oats
Eat fruit for dessert such as a baked apple, chopped melon or chilled berries
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Functions:Controls blood calcium
levelsBone
growth/development RDA/AI:
AI = 5 to 15 µgUL = 50 µg
“Sunshine” vitamin
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“Sunshine” vitamin Functions:
Controls blood calcium levels
Bone growth/development
RDA/AI: AI = 5 to 15 µg UL = 50 µg
What are good sources of vitamin D?
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Group of phytochemicals Antioxidant and anticancer agents Examples:
Lycopene Sources:
Tomatoes and tomato products
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Group of phytochemicals Antioxidant and anticancer agents Examples:
Lycopene Sources:
Tomatoes and tomato products
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Functions:Blood clottingBone mineralization
AI:Men = 120 µgWomen = 90 µgUL not established
Also known as quinones
Source: USDA
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Also known as quinones
Functions: Blood clotting Bone mineralization
AI: Men = 120 µg Women = 90 µg UL not established
What are good sources of vitamin K?
Source: USDA
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RDA/AI (alphatocopherol):RDA = 15 mgUL = 1,000 mg
Functions:Antioxidant
Also known as tocopherol
Source: USDA
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Also known as tocopherol Functions:
Antioxidant RDA/AI (alphatocopherol):
RDA = 15 mgUL = 1,000 mg
Source: USDA
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A component of NAD and NADPCoenzymes involved in the transfer of
hydrogen ions in the anaerobic and aerobic energy systems
Highly involved in energy production and mitochondrial metabolism (ATP production)
Deficiency can develop into pellagra if left untreated
Used in pharmacological doses to correct low HLD and high LDL cholesterol
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A component of NAD and NADP Coenzymes involved in the transfer of
hydrogen ions in the anaerobic and aerobic energy systems
Highly involved in energy production and mitochondrial metabolism (ATP production)
Deficiency can develop into pellagra if left untreated
Used in pharmacological doses to correct low HLD and high LDL cholesterol
What are good food sources of niacin?
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Needs escalate with simultaneous increase of carbohydrate intake
Plays a major role in energy production Important for development and
maintenance of nervous system Low intakes in athletes results in
diminished exercise endurance Severe deficiency can result in Beriberi
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Needs escalate with simultaneous increase of carbohydrate intake
Plays a major role in energy production Important for development and
maintenance of nervous system Low intakes in athletes results in
diminished exercise endurance Severe deficiency can result in Beriberi
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Produced in the body as byproducts of normal cellular functions
Highly reactive molecules Usually contain oxygen Possess unpaired electrons, giving me
an electronic charge I give up electrons in a process known
as oxidation May damage DNA, lipids, proteins or
other molecules
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Symptoms of toxicity:VomitingFatigueBlurred visionLiver damage
Signs of deficiency:Deficiencies rareNight blindnessHyperkeratosis
Source: USDA
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Signs of deficiency:Deficiencies rareNight blindnessHyperkeratosis
Symptoms of toxicity:VomitingFatigueBlurred visionLiver damage
Source: USDA
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Signs of deficiency: Impaired blood clottingExcessive bleeding
Symptoms of toxicity:None documented
Source: USDA
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Signs of deficiency: Impaired blood clottingExcessive bleeding
Symptoms of toxicity:None documented
Source: USDA
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What level of protein, carbohydrate and fat is recommended for this athlete and sport? Discuss how each nutrient is utilized when the athlete is actively participating in the sport.
Due at the end of Unit 6Submit to Dropbox for Unit 6Due date: Tuesday at 11:59:59 pm EST
The student will prepare a 6 – 8 page paper (with references) to address this portion of the project answering the following questions:
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1. The student prescribes correct percentages of carbohydrate, protein and fat in the diet for the athlete and sport.2. The student correctly illustrates the steps in carbohydrate metabolism during athletic activity.3. The student describes the storage of carbohydrate in the athlete.4. The student correctly illustrates the steps in protein anabolism in the athlete and sport.5. The student correctly illustrates the steps of protein catabolism in the athlete and sport.6. The student describes the use of fat as an alternative energy source for athletes.7. Provide healthy sources of fat for your athlete.
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Student discusses the breakdown of carbohydrates when they enter the mouth, how and where glucose is stored, and the metabolism of glucose. Student discusses at length how this improves their athlete’s performance. Student discusses how many carbohydrates their athlete needs and provides reasons as to why they need that amount. Provide carbohydrate as a percentage of total calories.
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Student discusses protein breakdown and buildup. Student is able to adequately discuss how much protein their athlete needs. Student is able to relate this back to their athlete and their particular sport and training. Provide protein as a percentage of total calories.
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Student discusses functions of fat and describes healthy fat sources in the appropriate amount for athlete. Student describes fat metabolism and relates this to athlete’s specific sport. Student identifies fat as an alternative energy source and relates this to athlete’s specific sport and training. Provide fat as a percentage of calories.
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Thank you for your kind attention and participation
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