Basics
Six Nutritional
Considerations
Nutrition classes of nutrients:
Carbohydrates Fats Proteins Vitamins Minerals Water
Nutritional Considerations
Vitamin Supplementation
More the better? 100 RDA then take 10 Time that = 10 Times better athlete Adverse effects if taken too much A normal diet will supply all the nutrition you need
Mineral Supplementation
Calcium Deficiency:
if calcium intake is too low the body can take calcium from it's bones and teeth a main cause of osteoporosis Physical activity = retention of calcium in bones
Mineral Supplementation
Iron Deficiency
also known as anemia Iron is needed to properly form hemoglobin Cells can not get oxygen as well with anemia
Mineral Supplementation
Protein Supplementation
Often taken by athletes that are wanting to build muscle should consume 1 to 1.5 grams of extra protein per kilogram of body weight Eating a variety of foods, especially protein rich foods can easily meet these demands
Mineral Supplementation
Creatine Supplementation
Natural organic compound also obtained by eating meat and fish allows on the ability to increase intensity of workout decreases recovery time between workouts MUST increase water to offset cramping
Other forms of Supplementation and Drugs During Exercise
Sugars - beneficial if ingested before activity.
Each athlete is different - tolerance - bodily reactions
Other forms of Supplementation and Drugs During Exercise
Caffeine: central nervous system stimulant
coffee - tea - carbonated drinks increases alertness increase fat usage during exercise = decrease depletion of glycogen stores Be careful with dehydration
Other forms of Supplementation and Drugs During Exercise
Alcohol
Diuretic!!! Decreased bodily functions depressant
Other forms of Supplementation and Drugs Exercise
Steroids
During
Severe side effects gain not worth the cost illegal in NCAA Take notes from video
What is the Better Pre-Game Meal?
Eggs Steak Baked Potato Sour Cream / Butter Bread Green Beans Iced Tea
Grilled Chicken Dry Baked Potato Green Beans Bread Water Gatorade
Pre Game Meal
Keep away from dairy products Keep away from caffeine Increase H2O intake, Electrolyte drink Non greasy foods Carbohydrate rich foods THINK more of the day before!!
Body Composition
Percent of Lean body mass Avg.. College female = 20% to 25% Avg.. College Male = 12% to 15% Should not go below 3% for male and 12 % in females. WHY? Obesity implies excessive amount of body fat.
Body Composition
Obesity had been declared a major risk factor to heart attacks, adding it to a list that includes smoking, high blood pressure, high cholesterol and sedentary lifestyle.
Body Composition
Measuring body composition
hydrostatic or underwater weighing measurement of electrical impedance skinfold thickness measurements
Body Composition
Skinfold Measurement Sites:
Women
Triceps Iliac Crest Thigh
Body Composition
Skinfold Measurements Sites
Men
Thigh Chest Abdominal
Methods of Weight Loss and Gain
Basal Metabolic Rate Calories consumed Calories Burned The only way to maintain weight and maintain good health
Eating Disorders
Bulimia
Eating thousands of calories and then getting rid of them as fast as possible induced vomiting laxatives teeth liver damage disrupt heart rhythm
Eating Disorders
Anorexia Nervosa
Distorted body image, major concern w/ weight thinks they are fat, although already too thin denial of hunger abnormal amounts of exercise highly secretive referral to psychiatric help
http://kidshealth.org/kid/stay_hea lthy/food/pyramid.html