Nutrition - Sports Nutrition Shari Bartz 05/29/11 PED 217 1...

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Unformatted text preview: Sports Nutrition Shari Bartz 05/29/11 PED 217 1 The Basics Energy Sources: – – – – – 05/29/11 Carbohydrates Proteins Fats Water Electrolytes PED 217 2 Carbohydrates Role of Carbohydrates: – – – – – 1. 2. 3. 4. 5. Energy source during activity Fuel the brain and nervous system Preserve proteins Help burn fats Provide bulk and fiber Examples??? 05/29/11 PED 217 3 Carb’s continued Metabolism of Carb’s – 1. Complex sugars are broken down into simple which 1. can be absorbed by the blood and tissues can – 2. Carried to liver and converted to glycogen or 2. glucose glucose – 3. Glycogen stored in the liver can be readily 3. converted to glucose converted – 4. Glucose is carried by blood to various cells of the 4. body body – 5. Some glucose may be stored as glycogen in the 5. muscles, but most is used immediately muscles, 05/29/11 PED 217 4 Protein Protein 10-15% of total diet calories Role – Muscle function – Muscle recovery Toomuch protein – Replace caluble carbohydrate fuel – Excess is broken down and stored as FAT – Dehydration – Kidney stress 05/29/11 PED 217 5 Effects of Inadequate Effects Carbohydrates Carbohydrates 1. 2. 3. 4. 05/29/11 General lack of energy Muscle fatigue and breakdown Confused thinking Lack of concentration PED 217 6 Protein Role of proteins: – 1. Muscle function – 2. Muscle recovery Too much protein: – – – – – 05/29/11 Replace valuable carbohydrate fuel Excess is broken down Dehydration Kidney stress Increase calcium loss in the urine PED 217 7 How much Protein is enough? Sedentary Adult Recreational exerciser Competitive athlete Growing teen athlete Adult building mass Athlete restricting calories Athlete See handout: Do Amino Acids build Muscle?? 05/29/11 PED 217 .4 .4 .5 - .75 .6 - .9 .9 – 1.0 .7 - .9 .8 – 1.0 .8 gm/lb gm/lb gm/lb gm/lb gm/lb gm/lb gm/lb 8 Averaged American diet provides .7gm of Averaged proteinper lb proteinper The average americaneats 1.1gm/lb of body The weight weight 05/29/11 PED 217 9 How to build muscle How Extra Calories Exercise and Weight lifting programs Consistent training over time Low fat, High carbohydrate foods – Poultry, fish, brea pasta, and potatoes Moderate amounts of protein rich foods Moderate such as meats, poultry , fish,milk, eggs and legumes legumes 05/29/11 PED 217 10 Fat 2nd source of energy – – – – – Maintains skin and hair Stores and transports fat soluble vitamins Protects cell walls Keep our bodies warm Protect Too much: – Replaces valuable carbohydrate calories – Slows digestion – gastric distress 05/29/11 PED 217 – Easier stored as fat 11 Water Fluid Guidelines – – – – 2 hours before an event 15 minutes before Every 15-20 min during After activity – Daily 17- 20 oz. (2-3 cups) 7-10 oz. (1-2 cups) 6-8 oz. 6-8 until urine is pale, until approx 20 oz/lb lost approx enough to urinate enough every 2-4 hours every – Dehydration of only 1% of body weight has been found Dehydration to decrease performance! to 05/29/11 PED 217 12 Effect of Diet on Performance Bergstrom, et al. Act. Physiol. Scand. Bergstrom, 71:140-150, 1967 71:140-150, 200 180 160 140 120 100 80 60 40 20 0 05/29/11 minutes 25% Carbs 50% Carbs 75% Carbs PED 217 13 Energy Expenditures Most female athletes Gymnasts Most male athletes Tour de France Average BMR 2600–2800 2200 2200 3000-4000 10,000 10,000 2000 2000 cal/day cal/day cal/day cal/day cal/day cal/day cal/day cal/day How do we figure out our body’s requirements? How See handout on Training Food Suggestions See 05/29/11 PED 217 14 Pre-event Nutrition 2-4 hours before competition High in carbohydrates Some protein Low in fat Adequate amount of calories Adequate amount of fluids Minimal amount of insoluable fiber 05/29/11 PED 217 15 Fast food choices Fast Typical Order Big Mac Large Fry Apple Pie 1170 Calories – – – 40% Carbs 48% Fat 12% Protein 05/29/11 Athletes Choice 2 Hamburgers Garden salad (lite dressing) Small Fry Orange Juice Large Apple 1026 Calories – – – PED 217 50% Carbs 2% Fat 13% Protein 16 Weight Reduction 3500 calories = 1 lb of body fat Cut 500 calories/day = 1 lb body fat/week Be realistic 1-2 lbs per week!! Watch fat calories Frequent small meals Never less than 1200 cal/day females, 1500 Never cal/day males cal/day DON’T DIET, focus on a HEALTHY focus 05/29/11 PED LIFESTYPE CHANGE 217 LIFESTYPE 17 Weight Gain Important to remember – You want the athlete to gain “lean weight” and not “fat weight” gain 3 meals per day + snacks Eat larger portion of carbohydrates Exercise to build muscles Increase calories by 500-1000 cal/day Example: “Boost” or other liquid supplements 05/29/11 PED 217 18 Adverse effects of Fluid and Adverse Calorie Restriction Calorie 1. Decreased muscle strength 2. Impaired cardiac function 3. Impaired temperature regulation 4. Impaired mental function 5. Disturbances in fluid and electrolyte function Complications: – – – – 05/29/11 Decreased metabolic rate Impaired immune function Menstrual disorders Menstrual Eating disorders PED 217 19 Disordered Eating Anorexia nervosa – Refusal to maintain body wt over minimally noral wt/ht Refusal (within 15%) (within – Intense fear of becoming fat ot gaining wt – Inability to accurately see one’s body wt size, or shape – Absence of a least 3 consecutive menstrual cycles Bulimia nervosa – Recurrent binge eating – Recurrent inappropriate compensary behavior in order Recurrent to prevent wt weight gain to – At least 2 binge eating sessions followed by At compensary behavior (purging) each week for all least 05/29/11 PED 217 20 3 months months Warning Signs for Disorders Warning What are some warning signs for Anorexia What are some warning signs for Bulemia? What do I do now that I think someone may What have an eating disorder? have What should I not do? – Accuse..etc What is my role as a strength and What conditioning specified? conditioning – To measure body composition or to not PED 217 To 05/29/11 21 Supplements Common Supplements? Common Advantages? Disadvantages? Recent Problems? See handout… 05/29/11 PED 217 22 Supplements and Vitamins and Minerals Minerals 05/29/11 PED 217 23 Vitamins and Minerals Vitamins – What do they do and why do I need them? why Vitamins – cant be Vitamins synthesized by the body body Fat Soluble What are the roles of What certain vitamins and minerals? minerals? 05/29/11 PED 217 Common Supplements – – – – Vitamins and minerals Vitamins AA Protein Protein Energy Bars 24 Are claims backed by solid age research? Possible side effects Is the supplement legal , necessary and Is approriate? approriate? Is the company reputable Is it worth the risk? For athletes the risk can Is be VERY GREAT be Is the athlete doing everything they should Is 05/29/11 b4 relying on supplements PED 217 25 be be 100% multivitamin.minerals (iron for 100% femals and ) femals Calcium / vit D if Calcium is low in diet or Calcium for lactose intolerant Additional iron if anemic Recovery shakes for post workout Creatine for muscle strength Glucosamine/chondrotini./fish oil for Glucosamine/chondrotini./fish 05/29/11 PED 217 26 chronic pain and arthritis chronic ...
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