Transcript Nutrition and the Athlete chp 8

Nutrition and the Athlete
Recommended Daily AllowancesRDA –Based on 2,000 calorie diet.
30% fat- 10% saturated
60% carbohydrates
10% protein
Nutrition and the Athlete
Food Group PyramidOutline for making food
choices based on RDA.
Every few years it is
revised.
This is the one from 2004.
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Nutrition and the Athlete
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2011 new
plate
graphic
instead of
the old
pyramid
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Food Groups
Breads, cereals and other grain products
(Select 6 - 11 servings daily)
1 slice bread
1/2 hamburger bun or English muffin
6 small crackers
1/2 cup cooked cereal
3/4 - 1 cup dry cereal
1/2 cup rice or pasta
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Food Groups
Fruits
(Select 2 - 4 servings daily)
1 whole medium fruit
1/2 larger fruit
1/2 cup fresh berries
1/2 cup canned fruit
1/2 cup juice
1/3 cup dried fruit
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Food Groups
Vegetables
(Select 3 - 5 servings daily)
1/2 cup cooked or chopped raw vegetables
1 cup leafy raw vegetable
Best veggies – iron specific
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Food Groups
Dairy
(Select 2 - 3 servings daily)
1 cup milk
8 oz or 1 cup yogurt
1-2 ounces cheese
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Food Groups
Protein
(Select 2 - 3 servings daily)
2-3 ounces lean meat, fish or poultry
1 egg = approximately 1 ounce meat
1/2 cup cooked dry beans = 1 ounce meat
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Nutritional Quackery
How do you know if a supplement or
product is useful or not?
-research
-be informed
-ask questions
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Sodium- We need sodium in our diet for
muscles and nerves to function, but too much
will give you high blood pressure, and heart
disease.
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2.4 g or about 1 teaspoon of salt is all you need
daily.
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Fats- what is the difference?
Saturated-solid at room temperature, usually
from animal sources –bad cholesterol
Unsaturated-liquid at room temperature, plant
sources. – better for you
Trans fats- found in processed foods due to
hydrogenation. –bad cholesterol
Nutrition and the Athlete
A properly conditioned athlete is one that takes
proper nutrition seriously.
-3,500 calories in 1 lb of fat
-2,500 calories in 1 lb of muscle
-2,200 is usual number of calories need
So your weight is determined by intake vs
exercise balance
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Weight Gain
-It is possible to gain 1-2 lbs a week, but a
training program is essential
-Lean body mass cannot be increased by using
special supplements alone.
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Losing weight
 Restricting caloric intake only
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Only 2% are successful
Should never go below 1,200 calories intake
Exercise only
Restricting caloric intake and exercise
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Loss of 1-2 lb a week
More will be due to dehydration
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Why a minimum 1200/1800 calorie diet?
Your body will go into a fight/flight response
mode if you go below this number, which
means it will start breaking down muscle to
give the body needed glucose/energy.
Eventually metabolism slows down due to the
bodies perceived starvation mode.
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Eating Disorders
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Female Athlete Triad
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Anorexia Nervosa
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Bulimia
10% are male, 90% are female
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Female Athlete Triad
 Disordered eating, amenorrhea, osteoporosis
 Typically in lean sports-gymnastics, figure
skating, diving and dance.
 8% are non athletes
 92% are athletes
Nutrition and the Athlete
Anorexia Nervosa- a psychophysiological
disorder characterized by an abnormal fear of
becoming obese, a distorted self-image,
persistent unwillingness to eat and severe
weight loss.
-15-21% of
people die from it
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Bulimia-eating disorder characterized
by episodic binge eating, followed
by feeling of guilt, depression, and
self condemnation.
Calculate ideal weight
BMI-Body Mass Index is the medical standard
used to determine obesity.
 BMI=weight in lb/height in inch/height in inch
x 703
18-24.9 normal
25-29.9 overweight
30 and above obese
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Pregame/Postgame Meal
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Should be eaten 3-4 hours before the game
High in Carbs (grains veggies and fruits) and
fluids because they digest fast
Post game meal should have carbs and protien