Transcript Nutritional Considerations

Nutritional Considerations
Chapter 5
Nutrition
The Athletic Trainers Role
Must possess strong knowledge base
 Serve as an informational resource
 Direct athletes away from a
contradicted diet that hinders
performance
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Basics of Nutrition
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Six classes of nutrients essential to the body
– carbohydrates (CHO) ,fats, proteins, vitamins,
minerals and water
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Roles:
– growth, repair, and maintenance of all tissues
– regulate body processes
– provide energy
Energy Sources
Carbohydrates
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Intake 55 to 70% daily caloric intake
Types:
– Sugars (simple and complex)
• Starches: complex: i.e. rice, potatoes, breads
• Sugar: simple: i.e. candy, ice cream
– Fiber (soluble and insoluble)
• Soluble: gums, pectins, cellulose
• Insoluble: oatmeal, legumes, some fruits
Energy Sources
Fats
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Represents 30% daily caloric intake
Types: saturated and unsaturated
• Majority are saturated fatty acids
– Unsaturated, i.e. arise from plant sources
– Saturated, i.e. arise from animal sources
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Other Fats: Sterol: cholesterol
– consumed from animal products
– AHA: recommends less than 300 mg per day
Energy Sources
Protein
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Extra is not needed
No advantage in consuming supplements
Excess supplements will be converted to fat
Supplements can cause imbalances in
protein levels and amino acids
Regulator Nutrients
Vitamins
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Types: fat and water soluble
Fat soluble: dissolved in fats and stored in
the body: A, D, E, K (oils and fatty foods)
Water soluble: dissolved in watery
solutions and not stored: C, B-complex
– building blocks: bones, teeth, maintain
connective tissue, strengthen immune system.
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Vitamin deficiencies are rare. Adequate
supplements can be achieved from diet.
Regulator Nutrients
Minerals/Water
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20 different minerals in the body
Mostly stored in the liver and bones
– Magnesium, sodium, potassium, calcium
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Supplements are not needed
– Can be obtained through the diet
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Water: most essential nutrient
– Used for digestion, temperature control,
eliminates waste products, prevents
dehydration
Nutrients: the body’s fuel
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Carbohydrates:
primary fuel source
Protein:
used for repair & maintenance
Fat:
secondary fuel source
Water:
most essential nutrient
Vitamins:
colorful foods first
Minerals:
supplements second
Fiber:
20-35 grams per day
Nutrition Distribution
FAT
PRO
CHO
Digestion Times
4
3.5
3
2.5
CHO
PRO
FAT
2
1.5
1
0.5
0
Hours
Hydration & Fluid Replacement
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Our body is water 60% water
120 lb person has ~ 72 pounds of
water
Most individuals need ~ 8-10 cups of
water per day
Calculate your needs: Take your body
weight divide by 2 = ounces per day.
How Much is Enough?
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Before exercise
– Up to two hours before event, drink at
least 16 oz. of fluid
– 5 to 10 minutes before event, drink 4 - 8 oz. of
fluid
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During exercise
– 8 oz. of fluid every 15 - 20 minutes
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After exercise
– Drink 2 cups fluid for every pound lost
Commercial Sport Drinks
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Look for 8% solution
Polymers: Drinks have the advantage of
not causing hypertonic problems
– For high intense and prolonged athletic
events that severely deplete glycogen
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“Buyer Beware”
– Check food labels always before buying
The Food Pyramid
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Designed to help Americans make
better choices of food consumption
See Figure 5-2
in Chapter 5
Nutrition and Physical Activity
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No Scientific Evidence to support that with
increased physical activity, proteins,
minerals, and vitamins supplements are not
needed (above RDA)
Exercise increases the need for energy, not
proteins, vitamins, and minerals.
Basics of Creatine
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Naturally occurring compound:
synthesized by kidneys, liver, and pancreas
Key role in energy metabolism
Two types: free creatine and phosphocreatine
(stored in skeletal muscle, produces ATP during
anaerobic activity with CK)
Benefits:  the production of ATP thus 
intensity of workout
Side Effects: weight gain and muscle cramping
Other Forms of Supplementation and
Drugs During Exercise
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Caffeine
Alcohol
Organic, Natural, or Health Foods
Herbs
Liquid Diets
Guidelines for Choosing the Best PreEvent Meal
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Provide athlete with foods he/she likes
Choose foods rich in carbohydrates, moderate in
protein, and low in fat
Avoid sugary foods right before exercise
Allow plenty of time for food to digest
– 3-4 hours for a large meal
– 2-3 hours for a smaller meal
– 1-2 hours for a snack
Liquid foods leave stomach faster than solids
Always eat familiar foods before competition
Drink plenty of fluids before competition
All Day Events
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Time: All day event like state meets/games,
tournaments, etc.
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Meals: Days before event eat high carbohydrate
meals and drink extra fluids
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Day of: Eat breakfast depending on tolerance
*Snack on wholesome carbohydrate foods about
every 2 hours to keep blood sugars normal
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*Drink fluids
Weight Control and Body
Composition
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Monitor eating habits:
male % of fat:
norm: 12 - 15
female % of fat:
norm: 20 - 25
Overweight Vs. Obese
Monitoring body composition: skinfold,
hydrostatic weighing, DEXA system
Methods of Weight Loss/Gain
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Wt. loss through diet is difficult and
ineffective
Must be combined with exercise
Aim  lean body mass (muscle), not fat.
Recommended weight gain is one to two
pounds per week
One pound of fat is 3500 calories
Eating Disorders
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Bulimia: (binge-purge, binge-purge)
– Notice the warning signs
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Anorexia Nervosa: (concern of distorted
body image & concern about weight gain)
Treatment: athlete realizes problem exists,
refer to the proper medical/psychological
professionals