Transcript Sports Nutrition - Wando High School

Sports Medicine 1
Ms. Whittington
 Nutrition
is the process
by which a living
organism assimilates
food & uses it for growth
& replacement of tissue
• Athletic performance can be
attributed to full
understanding of nutritional
principles
 Reduce likelihood of injury
 Propel performance
• Important that athletes
understand difference
between fads and nutritional
science
 Energy
is the power
used to do
work/produce heat or
light
• Cannot be created or
destroyed, but CAN be
changed from one form
to another
• Humans have to oxidize
carbs, fats, and protein
 energy, carbon
dioxide & water
 The
use of energy generates heat
 A calorie is defined as the energy
needed to raise the temperature 1 gram
of water of 14.5 to 15.5 Celsius
• 1 kilocalorie (kcal) = 1,000 calories
 The
# of kcals in food is the food’s energy
value
• Varies depending by the type & amount of
nutrients each food contains
 Carbohydrates
= 4 calories/gram
 Protein = 4 calories/gram
 Fat = 9 calories/gram
 Alcohol 7 cal/gram
 RDV
are a guide to help consumers use
food label information in planning their
overall diet
• Percentage per serving of each nutritional item
listed on a modern-day food label
• Based on 2,000 kcal intake
 Fats = 30% caloric intake
 Saturated fat = > 10% caloric intake
 Carbs = 60% caloric intake
 Protein = 10% caloric intake
 The
Food Guide
Pyramid
 Guidelines:
• Eat a variety of foods
• Avoid too much fat,
especially unsaturated fat
and cholesterol
• Eat food with adequate
starch and fiber
• Maintain a desirable
body weight
• Avoid too much sodium
and sugar
 My
Plate ~ new 2010
suggestion
• ½ of plate fruits &
•
•
•
•
vegetables
½ of grains, whole
Switch to fat-free or lowfat milk
Compare sodium in
foods like soup, bread &
frozen meals choose
foods with lower #
Drink water instead of
sugary drinks
• Maintain healthy body
weight
• Engage in regular
activity 60-90 min/day
• Choose & prepare
foods w/ little added
sugar or sweeteners
• Consume less than
2300 mg of sodium (1
tsp salt) per day
Six
food groups in
USDA food
pyramid
• Breads, cereals, rice &
•
•
•
•
•
pasta
Vegetables
Fruit
Meat, poultry & fish
Milk products
Fats, oils & sweets
Make
½ of grains,
whole
3 oz of whole-grain
cereal, breads,
crackers, rice, or pasta
daily
• 1 oz = 1 slice of bread, 1 C
breakfast cereal, or ½ C of
cooked rice, cereal, or pasta
6
oz. every day
 Make
almost ½ of
plate vegetables
 Eat more darkgreen veggies
• Broccoli, spinach, kale,
collards
 Eat
more orange
vegetables
• Carrots, sweet potatoes,
peppers
 Dry beans and peas
• Pintos, kidney, lentils
 2 ½ cups daily
Eat
a variety of fruit
• The more colors you
eat, the better
Choose
fresh,
frozen, canned or
dried fruit
Go easy on fruit
juices
3 cups daily
 Building
framework for
muscles, bones, blood, hair,
and fingernails and essential
for growth and repair
 Supply various vitamins and
minerals
 Choose low-fat or lean
meats/poultry (93/7)
 Bake, broil or grill
 Vary the sources
• Fish, beans, nuts, seeds
5
½ oz daily
Go
low-fat/fat-free
with milk, yogurt &
other dairy
products
If your don’t or can’t
consume milk,
choose lactose-free
products
• Almond/soy milk
3
cups daily
 Use sparingly
• Make most of fat sources from
fish, nuts, and veggie oils
 Limit
solid fats  butter,
margarine, etc.
 Supply little or no
vitamins or minerals
 Choose food/beverages
low in added sugars
• Added sugars contribute to
calories with few, or any
nutrients
Chemical
substances in food
that:
• Provide energy
• Act as a building block in forming new
body components
• Assist in the functioning of various
body processes
• 6 classes
 Carbohydrates, Proteins, Fats, Vitamins,
Minerals, and Water
Basic
source of energy for
body heat and body activities
• Sugars, starches, and fiber found in
fruits, vegetables and grains
Body
converts sugars and
starches to glucose =
ENERGY!
Excess carbohydrates are
stored to fat
Derived from animal foods
• meat, milk, eggs, fish, cheese and poultry
Derived also from soybeans, dry
beans, some nuts and whole grain
products
Broken down into 20 amino acids
• **9 are essential to build and repair tissue
Bodies
least efficient source of
energy
Body can not store protein, therefore
extra is converted into fat
Fried
foods, butter, margarine, salad
dressings, oils, mayonnaise are all high
sources
Meats, eggs, milk and cheese contain
fat too
Provide energy, carry vitamins &
necessary for normal growth and
development
• Insulate the body from temperature extremes
• Protect and shield body organs from impact
Are
necessary, in fact important in
diet
Often eat far more than the daily
recommended values
• 30% of caloric intake is recommended
• Most Americans consume 50% or more of
their caloric intake from fat
High
fat diets are associated with
heart disease, hypertension and
cancers
Essential
for maintaining good health
Lack of vitamins lead to deficiency
conditions
Most cannot be synthesized by body
and must be ingested via foods or pills
No single food or food group will
supply all vitamins needed by the body
Eat a variety of foods!
 Vitamin
A (retinol)
• Good for vision, skin health, bone growth &
immune system
 Vitamin
D
• Assist calcium absorption, strong bones & teeth
 Vitamin
E
• Antioxidant, protects cell structure & RBCs
 Vitamin
K1
 Vitamin K2
 Vitamin K3!
Blood Clotting

Folic acid
• RBC & DNS synthesis

Niacin
• Energy metabolism & healthy skin/nervous/digestive
system

Vitamin B1
• Energy metabolism & appetite maintenance

Vitamin B2
• Aids energy release from food

Vitamin B6
• Food metabolism

Vitamin B12
• RBC synthesis, maintain myelin sheaths, treat anemia

Vitamin C
• Collagen formation, wound healing, iron absorption,
antioxidant, immune system
 Inorganic
substances
 Have functions essential to life  growth,
health & development
• Calcium
 Necessary for bone strength and muscle contractions
• Potassium
 Regulates cardiac rhythm
• Iron
 Assists hemoglobin in the delivery of oxygen to body tissues
• Sodium
 Essential in maintaining fluid balance
• Phosphorus
 Needed for strong bones and teeth
 Necessities
of life
 Ingested in the daily
diet as fluid or food
 2-3% fluid loss of body
weight impairs
performance
 HELPS regulate
• Body temperature
• Transport nutrients
• Eliminate toxins/waste
• Maintain metabolism
 Body
looses about 7
glasses of water per
day
• More active = more
fluid loss
 Thirst
is NOT a good
indicator of fluid
need  already
dehydrated!
 PREHYDRATION is
key
• Intake water before,
after, and DURING
activity
Water
is one of the most important
nutrients
You can survive only a few days
without it
Drinking too little water or losing too
much through sweating inhibits ability
to exercise at maximum potential
Free access to water before, during
and after activity should be
 Plain
water is most effective and
inexpensive means
 Drink small volumes (8 oz) of water
frequently (every 15 min) rather than large
volumes infrequently
 Thirst mechanism is unreliable
• Brain does not signal the thirst until you are becoming dehydrated
• This significantly hurts your performance
 Drink
a cold fluid, help hydrate and cool
you off
 Calories are calories
• False- a variety of nutrients are very important to
maintaining a healthy diet
 Athlete’s
bodies require supplements
during training
• False-Supplements are only required when the
diet is not able to meet the body’s demands
 Protein build strong bodies
• False-Exercise builds strong bodies. Protein is
required to repair tissue but does not build
muscle by itself
 When
we need fluids, we feel thirsty
• False- We need water long before we feel thirsty.
Constant fluid replacement is required.
 Body
weight matters most; light athletes
are faster
• False- Body composition is more important than
body weight. Muscle is heavy.
 The
only food intake that really matters is
the food ingested immediately before an
important event
• False-Nutrition is a long-term pursuit and what you
eat weeks before an event can effect your
performance
 What
you eat between and after events
doesn’t matter
• False-What you eat before, during, and after an event
can affect your performance. Post event is very
important for rapid recovery
 What
you eat before you train or compete
has four main functions
• To help prevent hypoglycemia
 Low blood sugar
• To help settle your stomach, absorb some of the
gastric juices and decrease hunger
• To fuel your muscles with food eaten in advance that
is stored as glycogen and food eaten within an hour
• To pacify your mind with knowledge that your body
is well fueled
 Eaten 3-4 hours before the game
• High carbohydrates & fluids
 Grains & vegetables  digest quickly
• Moderate protein intake
• Stay away from high-fat foods & sweets
• Avoid caffeine
 Stimulates urine output = dehydration
 Example:
• 1-2 C pasta w/ 1 ½ C tomato meat sauce
• Bread
• Milk, orange juice
• Oatmeal raisin cookie
• Water
 Eat
adequate high carbohydrate meals
• To fuel and refuel your muscles
• Food eaten an hour before exercise keeps you from getting
 If
hungry and maintains your blood sugar
exercising for longer than 60-90
minutes intake carbohydrates that enter
bloodstream slowly as they are digested
• Rice, pasta, yogurt, oatmeal, bean soup, apples, banana
 If
exercising for less than an hour snack
on foods that digest easily and will settle
• Bread, English muffins, bagels, crackers, pasta
 Limit
high-fat proteins like cheese, steak,
hamburgers and peanut butter
• These proteins take longer to empty from the
stomach
• Fat delays gastric emptying and cause sluggishness
and nausea
 Be cautious with sugary foods
• Soft drinks, jelly beans, sport drinks etc…
• Quickly enter the bloodstream as they are digested
• If eat within 15-20 minutes before hard exercise can
drop the blood sugar , leaving one tired, lightheaded, and fatigue
 Allow
adequate time for
food to digest
• High calorie meals take longer
to leave the stomach than do
lighter snacks
• Allow 3-4 hours for a large
meal to digest, 2-3 hours for a
smaller meal
• 1-2 hours for a liquid meal and
less than an hour for small
snacks
 If
you get jittery and are
unable to tolerate any food
before an event
• Have an extra-large bedtime
snack instead of breakfast
 Drink
fluids
plenty of
• You are unlikely to
starve to death during
an event, but you might
dehydrate
• Drink an extra 4-8
glasses of fluid the day
before
• Drink at least 2-3
glasses of water up to
2 hours before
• Drink another 1-3
glasses 5-10 min
before start
 Food
fads are rampant among athletes
 NO food, vitamin, hormone or supplement
will substitute for sound nutrition and hard
work
 Vegetarian diet
• Primary concern is whether enough protein is
consumed
• Proteins have essential amino acids and are
balanced better in animal products than plant foods
• Must carefully plan diet to include all amino acids
 What
you eat after a hard workout or
competition affects recovery
 Often athletes do not feel hungry or don’t
have time to eat after exercise
 Recreational exerciser who works out 3-4
times a week, need not worry about recovery
diet
 Competitive athletes need to make careful
selections of foods eaten after exercise
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Football two a days
An athlete with multiple event per meet
Triathlete who trains twice a day
An aerobic instructor who teaches several classes daily
 Loose
fluids by sweat during exercise
 Best replacements are by water, juices
and watery foods like watermelons
 Determining how much you need to
replace
• Weigh yourself before and after
• The goal is to lose no more that 2% of bw
• Any more than 2% are you are dehydrated
 Ideally
you should
consume
carbohydrate rich
food/beverages within
15 minutes after your
workout
 Liquids and solids are
equal
 Popular
carbohydrate rich foods are:
• 8 oz or orange juice and medium bagel
• 16 oz of cranberry juice
• 8 oz fruit yogurt
• One bowl of corn flakes with milk and banana
• Sport drinks
 Be aware that they lack most vitamins and minerals
that natural foods have
 More expensive
 Protein
can enhance
glycogen
replacement in the
initial hours after
hard exercise
 Protein eaten along
with carbohydrates
is a winning
combination
 When
you sweat you lose water as well as
minerals such as potassium and sodium
 Electrolytes are primarily responsible for
muscle cramping and intolerance to heat
 You do not need supplements to
replenish electrolytes after exercisestandard diet has more than enough to
replenish any lost
 Time
is necessary for the recovery process
of healing and refueling
• Muscles may need up to 2 days of rest with no
exercise and a high carb diet
 Expect
to experience soreness on the
second day after strenuous exercise that
damages your muscle ~ DOMS!
• Quality training is better than quantity training- do
not underestimate the power of rest
 Body
Mass Index: indicator of total body
fat
• Related to the risk of disease and death
• Normal = 18.5-24.9
• Overweight = 25-29.9
• Obesity = 30 +
 BMI
=[ Weight (lbs) / Height (in2 .)] / x 703
• (210 lbs / 72 in2) X 703 = 28.5 BMI
 Important
aspect of fitness is controlling
weight
• Enhances athletic performance & health
 Properly
conditioned athlete is also one
who takes proper nutrition seriously
 1 lb fat = 3,500 cal
 We require about 2,200-2,800 cal/day
 Gaining Weight
• Objective is to INCREASE lean body mass (aka
muscle)
 2,500 cal to gain 1 lb of LBM
 3,500 cal to gain 1 lb of fat
• Possible to gain 1-2 lb/week, providing that
weight training program is utilized
 Without WT program & inc. caloric intake, excess
caloric intake = FAT
 Loosing Weight
• 3 ways to loose weight:
 Restrict caloric intake
 Exercise
 Restrict caloric intake AND
exercise
• Minimum caloric intake
for a female should not
go below 1,000-1,200
cal/day
• Minimum caloric intake
for a male should not go
below 1,200 to 1,400
cal/day
 Loosing Weight
• The BEST approach
to losing weight &
keeping it OFF
is….exercise +
moderate diet
 1-2 lb/week is healthy
 > 2 lb is partially from
dehydration
 One
out of every 150 American girls
ages12-30 develop patterns of an eating
disorder (among athletes much higher)
 At least 1/3 of all Americans are obese and
60% are overweight
 77% of individuals with eating disorders
report that the illness can last 1-15 years
 The mortality rate for eating disorder is
20%
 Only 50% of all people with an eating
disorders report being “cured”
 25% of all eating disorders from athletes
are males
 All
people with an eating disorder can
die at any time and at any weight- not just
extreme cases
• Most often death is due to a “side effect” such as
cardiac arrest or kidney failure
 Eating
disorders are on the rise among
active people
• Sports that emphasize weight such as running,
4
gymnastics, dancing, wrestling, and figure
skating
types of eating disorders:
• Anorexia Nervosa, Bulimia Nervosa
• Compulsive Eating and “Bigger-exia”/manorexia
 Food
is not fuel, it is the “Enemy”
 Desire to be perfectly thin
 Goal is thinness at any price
 Distorted body image
 Feeling loss of control over their lives
 Eating disorder sometimes is not about
the food, but rather a way to exert some
control over something in their lives
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Social isolation
Lack of confidence
Ritualistic eating behaviors
Obsession with calories and
weight
Distorted body image
Wearing layers of baggy
clothes
Nervous at mealtime
Patterns of leaving table after
mealtime
Hyperactivity/compulsive
exercise
Decrease in performance
Recurrent overuse injuries
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Running water in the
bathroom after meals
Significant weight loss
Obsession with grades
Obsession with
organization and personal
space
High emotions
Signs of Malnutrition
Menstrual irregularities
Loss of hair
Light headedness
Blood shot eyes
Inability to concentrate
Chronic fatigue
Depression
 Perfectionist
 Obedient
 Over
compliant
 Highly motivated
 Successful academically
 Well liked
 Good athlete
 Restriction
of caloric intake for long
period of time and deliberately starve
themselves
 Loss of body weight of at least 15%
 Achieved by avoiding food, frenzied
exercise
 Intense fear of becoming obese
 Distorted body image
 Defines
anorexia Nervosa as
• Intense fear of gaining weight or becoming fat even though they
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are already under weight
Disturbance in body weight perception- claiming they “feel fat”
Weight loss to less than 85% of normal weight
Refusal to maintain body weight over a minimal normal weight
for age and height
Denial of the seriousness of the current weight loss
Absence of at least three consecutive menstrual cycles
 Anorexia
is a life threatening condition if
left untreated
• Severe health onsequences
 Muscle & cartilage deterioration, osteoporosis,
irregular/abnormal heart rate & heart failure
A
cycle pattern of binge-eating
associated with some type of purging
 Purging takes on different forms
• Fasting
• Self-induced vomiting
• Excessive exercising
• Use of enemas or diuretics
 Defines
Bulimia as
• Recurrent episodes of binge eating,
characterized by both of the following:
 Eating an unusually large amount of food in a discrete period
of time
 Feeling out of control during the eating episodes and unable
to stop eating or control what and how much is eaten
• Using induced vomiting, misusing laxatives, enemas,
or other medications, fating or exercising
excessively
• Binging 2 times per week for 2-3 months
• Evaluation of self worth according to body shape and
weight
 Up
to 50% of individuals who have been
diagnosed with anorexia will also develop
Bulimia
 Eating disorders are extremely dangerous!
 Some serious medical complications are
commonly seen in Anorexic and Bulimic
individuals are:
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Stomach rupture
Tooth decay
Inflammation of the mucous lining of mouth and throat
Eventually cause heart, kidney and liver damage
Urinary infections
Osteoporosis
Menstrual irregularities
 Largest
percentage of individuals with eating
disorders are compulsive eaters
 A compulsive eater keeps eating beyond the
time when hunger has been satisfied
 Eating is driven by anxiety, feat, frustration, or
anger rather than by hunger or pleasure
 Feel great amount of guilt and shame after
eating
 Feel envious and inferior toward others who
handle food better than they do
 May be a compulsive dieter as well
 You
can be any weight and be a compulsive
eater
• A person can be heavy and obese and not be a
 It
compulsive eater
is the relationship to the food that
determines whether or not a person is a
compulsive eater
 A person who values food for its instant
gratification and its ability to comfort,
defuse anger, or help calm down is
probably a compulsive eater
 New
term to described individuals who
use steroids and other ergogenic aids to
build muscle mass
• Compulsive and excessive about body building
workouts
 See
extreme size not as an exaggeration
but as something to aspire to
• Feels the need to be big and powerful in order to
feel good about themselves
• Reverse of people who desire to be thin
A
lot of health problems associated with
use of some ergogenic aids
 Any
victim must be approached and
handled extremely carefully!
 Referral for medical treatment is
essential
 True anorexic and bulimic commonly
deny the problem, insisting that they are
perfectly fine
1.
Many athletes believe that by restricting
food intake to lose weight that they will
exercise better, look better and enhance
performance
Restricting food actually depletes fuel stores,
Causes ammenorrhea
Stress fractures
Fainting, weakness, fatigue and impaired
performance
• Can maintain for a while, but lack of energy and
injuries will catch up with them
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 People
need to learn to love their bodies
 As a society we must:
• Dispel the myth that thinness equals happiness
and success
• Discourage the notion that the thinnest or most
muscular athlete is the best athlete
• Love our bodies for what they are, rather hate
them for what they are not
• Emphasize fit and healthy as more appropriate
goals than slender and skinny