Transcript Nutritional Factors

Nutrition
Questions?
What do athletes need and why?
 What is the best way to prepare for
competition?
 Practice: How do we Implement?
 How do you maximize results naturally?

 Supplements?

How does our body produce energy?
 Best Fuel
Food Guide Pyramid

developed by USDA

gives good visual
message

servings rather than
calories, vitamins,
minerals
Energy Utilization During
Exercise

short duration, intense exercise
– primarily Carbohydrates

Longer duration, moderately intense
– combination of Carbohydrate and Fat
Complex Carbohydrates (CHO)
(6-11/day)

the BEST choices for fueling muscles
(and promoting good health)

protect against muscle fatigue

reduce problems with constipation

help with weight reduction
(if dietary fat and calories are
controlled)
Complex CHO Sources





pasta
rice
potatoes
vegetables (peas,
corn)
beans (chili, baked,
or lentils)






breads and rolls
muffins and bagels
crackers and pretzels
hot and cold cereals
pancakes and waffles
fruit (fresh, canned,
or dried)
Carbohydrate Feedings

before exercise-- to maximize glycogen
stores in liver and muscle

during exercise-- to maintain blood
glucose and use for energy

after exercise-- to re-synthesize glycogen
and hasten recovery
CHO Guidelines During/
After Exercise

During
– 4-6 ounces of fluid
– every 15-20 minutes
– 30-60 gm/CHO/hour

After
– 80-100gm CHO within 30 minutes
– Additional CHO every 2 hours
Foods Containing 100g
of CHO

bagel with peanut butter and 2/3 cup
of raisins

1 cup yogurt, 1 banana and 1 cup o.j.

turkey sandwich on whole wheat and
1 cup applesauce

spaghetti with meat sauce and garlic
bread
Inadequate Carbohydrate

general lack of energy

muscle fatigue

confused thinking

lack of concentration
Proteins (2-3/day)
(meat, seafood, eggs, poultry,
legumes)

provide amino acids to build and repair

assure proper muscle development

reduce risk of iron-deficiency anemia

used for energy only if glycogen stores
are depleted

Excess amounts DO NOT enhance gains
in muscle strength
How much Protein do we
need?
Current RDA, sedentary adult
*0.4
 Recreational Exerciser, adult
0.5-0.8
 Competitive Athlete, adult
0.6-0.9
 Growing Teenage Athlete
0.8-0.9


Maximum Usable Amount
*Grams/Pound Body Weight
0.9
Dairy Products (3-4/day)

maintain strong bones
– (children need Ca for growth; adults need Ca
to maintain the strength of their bones)
– peak bone mineral Density occurs at age 3035

reduce risk of osteoporosis

protect against high blood pressure
Fruits & Vegetables
(2-4 & 3-5 per day)

improve healing of injured muscles

reduce risk of cancer, high blood
pressure, constipation

aid in post-exercise recovery

vegetables: “nature’s vitamin
supplement”
Purpose of the Pre-Game
Meal

satisfies hunger and avoid GI problems

stabilizes blood glucose levels

improves ability to concentrate

helps the athlete fully hydrate body cells
Guidelines for the PreGame Meal

carbohydrates (easily digestible; bland)

300-1,000 calories

3-4 hours before an event

restrict simple sugars

consume only moderate amounts of
protein
Dealing with Weight Issues:
How to Lose Safely







body fat vs. scale
diets don’t work
timing matters
use the pyramid
calories DO count!
subtract 20% of total
needs (no more than that)
encourage slow eating
Consequences of Unsound
Weight Loss
interfere with normal growth
 lose lean tissue
 decrease metabolic rate
 fat redistribution
 inadequate nutrition (CHO, iron, calcium)
 fatigue/decline in performance

Dealing with Weight Issues:
How to Gain Safely
 increase the amount of between-meal snacking
 consume 20% more than normal calorie needs
 add an extra snack at bed time (e.g., peanut butter
sandwich and a glass of milk)
 eat higher than normal portions at mealtime
 eat higher calorie foods during meals and snacks
Harris-Benedict Equation







Females REE = 447.6 + 3.1S + 9.2W - 4.3A
Males
REE = 88.4 + 4.8S + 13.4W - 5.7A
S = stature in cm
W = body weight in kg
A = age
Add: 10% for the TEF
Multiply: 1.2, confined to bed; 1.3, low; 1.51.75, moderate; 2.0, high active
Fluids
THIRST IS AN INSENSITIVE
INDICATOR FOR THE NEED FOR
WATER
Fluids, Continued...

Tips for Hydration:
– drink before (8-24oz)
exercise
– drink during (4-8oz)
every 15-20 minutes
– drink 16oz for every
pound of body weight
lost

Fluids to Avoid:
– caffeinated
beverages (sodas,
coffee, tea)
– alcoholic beverages
– carbonated drinks
General Hydration Tips

drink on a schedule

weigh in before and after exercise

sports drinks (e.g., Powerade) encourage
athletes to drink more

freeze fluid in a squeeze bottle to keep it
cool

check urine to monitor hydration status
QuickTime™ and a
GIF decompressor
are needed to s ee this picture.
Signs of Mild Dehydration
(for both players and fans!)







thirst
fatigue
loss of appetite
flushed skin
heat intolerance
light headedness
small amount of
dark urine
Keeping Energy Levels High

Goals: prevent dehydration and maintain
normal blood sugar levels every day
 be well fueled every day
 be well hydrated every day (urinate every 2-4 hrs)
 consume adequate CHO’s and fluids during exercise
lasting longer than 60-90 minutes
 recover with CHO’s and fluids after hard exercise
 allow adequate rest for muscles to refuel and
recover