Transcript Chapter 5x
CHAPTER 5 SPORTS NUTRITION AND SUPPLEMENTS NUTRIENTS • 6 NUTRIENTS – FATS, CARBOHYDRATES, WATER, PROTEINS, VITAMINS, MINERALS • 3 MAJOR ROLES – • 1. GROW, REPAIR, AND MAINTAIN ALL BODY CELLS • 2. REGULATE BODY PROCESSES • 3. SUPPLY ENERGY FOR CELLS CONSUMING CALORIES • 55-60% FROM CARBOHYDRATES • 25-30% FROM FATS • 15-20% FROM PROTEINS CARBOHYDRATES • 2 KINDS – SIMPLE AND COMPLEX • SIMPLE – DIGESTED QUICKLY AND CONTAIN REFINED SUGARS AND FEW ESSENTIAL VITAMINS AND MINERALS (FRUITS, FRUIT JUICE, MILK, YOGURT, HONEY, SUGAR) • COMPLEX – TAKE LONGER TO DIGEST AND ARE USUALLY PACKED WITH FIBER, VITAMINS, AND MINERALS (VEGETABLES, BREADS, CEREALS, AND PASTA) • INADEQUATE INTAKE OF DIETARY CARBOHYDRATE CAUSES THE BODY TO USE PROTEIN TO MAKE GLUCOSE. A SUPPLY OF GLUCOSE MUST BE KEPT AVAILABLE TO PREVENT THE USE OF PROTEIN FOR ENERGY. FATS • THE MOST CONCENTRATED SOURCE OF ENERGY • PROVIDES MORE THAN TWICE THE CALORIES PER GRAM COMPARED TO CARBOHYDRATES AND PROTEINS • PRIMARY SOURCE OF ENERGY • NEED SOME FOR NORMAL GROWTH AND DEVELOPMENT • RECOMMENDED INTAKE SHOULD BE LIMITED TO LESS THAN 25% OF TOTAL CALORIES WITH SATURATED FAT REDUCED TO LESS THAN 10% OF TOTAL CALORIES. PROTEINS • MAKES UP THE STRUCTURAL COMPONENT OF THE BODY • NEEDED FOR GROWTH, MAINTENANCE, AND REPAIR OF ALL BODY TISSUES • NEEDED TO MAKE ENZYMES, MANY HORMONES, AND ANTIBODIES THAT HELP FIGHT INFECTION • BODY TENDS NOT TO USE MUCH PROTEIN FOR ENERGY • BODY RELIES ON FATS AND CARBOHYDRATES FOR ENERGY • INTAKE SHOULD BE 15% OF TOTAL CALORIES • MADE UP OF AMINO ACIDS • THE ESSENTIAL AMINO ACIDS ARE NEEDED FOR THE BODY TO USE PROTEIN EFFICIENTLY (FROM ANIMAL FOODS) VITAMINS • REGULATE BODY PROCESSES • ROLE IN TISSUE HEALING AND REPAIR • BODY CANNOT BREAK DOWN THE VITAMINS TO USE FOR ENERGY • TWO GROUPS: FAT-SOLUBLE (A, D, E, K) AND WATER-SOLUBLE (C AND B COMPLEX) • WATER-SOLUBLE VITAMINS CANNOT BE STORED TO ANY SIGNIFICANT EXTENT IN THE BODY AND SHOULD BE SUPPLIES IN THE DIET EACH DAY. MINERALS • ROLE OF MINERALS IS UNCLEAR • NEEDED FOR A VARIETY OF JOBS SUCH AS FORMING STRONG BONES AND TEETH, GENERATING ENERGY, ACTIVATING ENZYMES, AND MAINTAINING WATER BALANCE. • MOST ARE STORED IN THE BODY, SUCH AS THE BONES AND LIVER WATER • MOST ESSENTIAL • 60% OF THE BODY IS WATER • NEEDED FOR ENERGY PRODUCTION, AIDING IN DIGESTION, MAINTAINING A PROPER ENVIRONMENT INSIDE AND OUTSIDE OF THE CELLS • SWEATING KEEPS THE BODY FROM OVERHEATING • AVERAGE ADULT REQUIRES 2.5 LITERS OF WATER A DAY • WHEN BODY WATER WEIGHT DROPS BY 1-2%, YOU BEGIN TO FEEL THIRSTY • DEHYDRATION CAN OCCUR WHEN WATER IS NOT REPLACED IN THE BODY. • SYMPTOMS OF DEHYDRATION – WEAKNESS, NAUSEA, VOMITING, AND FAINTING ELECTROLYTE REQUIREMENTS • SODIUM, POTASSIUM, CHLORIDE, MAGNESIUM, AND CALCIUM • CAN BE REPLACED WITH A BALANCED DIET • RESPONSIBLE FOR MUSCLE CRAMPING AND TOLERANCE TO HEAT • LOST IN SWEATING ENERGY PRODUCTION • ENERGY IS PRODUCED WHEN CELLS BREAK DOWN CHO, FATS, OR PROTEINS TO RELEASE ENERGY STORED IN THESE COMPOUNDS • CARBOHYDRATES PROVIDE THE MAJOR PROPORTION OF ENERGY FOR SHORT-TERM, HIGH-INTENSITY MUSCULAR CONTRACTIONS. • IN ENDURANCE ACTIVITIES, THE PERCENTAGE OF FAT AND CARBOHYDRATE USED FOR FUEL IS SIMILAR. HOWEVER, THEY RECEIVE 10-15% OF THEIR ENERGY NEEDS FROM PROTEIN NUTRITIOUS DIET • CHOOSE MY PLATE • NUTRIENT DENSE FOODS – CONSIDERABLE AMOUNTS OF VITAMINS, MINERALS, AND PROTEINS IN RELATION TO THEIR CALORIC INTAKE • JUNK FOODS – PROVIDE TOO MANY CALORIES FROM FATS AND SUGARS IN RELATION TO VITAMINS AND MINERALS • BANNED FOODS DIETARY SUPPLEMENTS • MYTHS AND MISCONCEPTIONS – THERE ARE MORE UNRELIABLE SOURCES OF INFORMATION ON NUTRITION THAN FACT-FILLED ONES. • VITAMINS – MANY BELIEVE THAT TAKING LARGE AMOUNTS CAN LEAD TO SUPERIOR HEALTH AND PERFORMANCE – TRUTH: CAN LEAD TO OVERDOSE WITH TOXIC EFFECTS • MINERALS – (CALCIUM) – WHEN BONES ARE WEAKENED – LEADS TO OSTEOPOROSIS, SOME ARE LACTOSE DEFICIENT (IRON) – NEEDED TO PREVENT ANEMIA – CAUSES MUSCLES TO NOT OBTAIN ENOUGH OXYGEN TO GENERATE ENERGY. • PROTEIN – MANY BELIEVE THAT IT IS NEEDED TO BUILD BIGGER MUSCLES – TRUTH: ONLY NEEDED IN SMALL AMOUNT TO BUILD MUSCLE. TO BUILD MUSCLE – CONSUME 1-1.5G OF EXTRA PROTEIN PER KILOGRAM OF BODY WEIGHT EACH DAY. THESE SUPPLEMENTS ARE TYPICALLY NOT NEEDED BECAUSE THE DIETS ALREADY HAVE A GENEROUS AMOUNT OF PROTEIN IN IT. DIETARY SUPPLEMENTS (CONT.) • CREATINE – MOSTLY FOUND ORGANICALLY IN SKELETAL MUSCLE. IT CAN HELP WITH ENERGY METABOLISM. TAKEN AS A SUPPLEMENT CAN LEAD TO WEIGHT GAIN, MUSCLE CRAMPING, GASTROINTESTINAL DISTURBANCES, AND RENAL DYSFUNCTION. BANNED IN AUGUST 2000 BY NCAA • HERBS – DO NOT HAVE TO BE TAKEN WITH FOOD. EPHEDRINE, SIMILAR TO AMPHETAMINE – BANNED IN DECEMBER 2003 • GLUCOSE – CAN CAUSE INCREASE PRODUCTION OF INSULIN. CAN LEAD TO INTESTINAL UPSET AND DIARRHEA • SUPPLEMENTS POPULAR EATING AND DRINKING PRACTICES • CAFFEINE – IS A STIMULANT, MAY ENHANCE THE USE OF FAT DURING ENDURANCE EXERCISE, BUT CAUSE NERVOUSNESS, IRRITABILITY, INCREASED HEART RATE AND HEADACHES • ALCOHOL – PROVIDES ENERGY FOR THE BODY, BUT DEPRESSES THE CENTRAL NERVOUS SYSTEM, INCLUDING PHYSICAL COORDINATION, SLOWED REACTION TIMES, AND DECREASED MENTAL ALERTNESS. IT ALSO INCREASED THE PRODUCTION OF URINE, RESULTING IN BODY WATER LOSSES • ORGANIC, NATURAL, AND HEALTH FOODS – CAN PROTECT NUTRITIONAL VALUE, CAN BE POISONOUS (FOR EX – THE GREEN LAYER FOUND UNDER THE SKIN OF POTATOES IS POISONOUS IF EATEN IN LARGE AMOUNTS.) • VEGETARIAN – PLANT FOODS FORM THE FOUNDATION OF THEIR DIET • PREEVENT – WHAT IS CONSUMED SEVERAL DAYS BEFORE EVENT IS MORE IMPORTANT THAN BEFORE COMPETITION, SHOULD PROVIDE ENERGY AND FLUIDS FOR COMPETITION YET EASY TO DIGEST OTHER “DIETS” • GLYCOGEN SUPERCOMPENSATION (LOADING) – HIGH CARBOHYDRATE DIET. IT IS A THREE PHASE EATING PLAN OVER THE SPAN OF 6 DAYS. THE IDEA BEHIND IT IS TO IMPROVE PERFORMANCE DURING ENDURANCE ACTIVITIES. THIS SHOULD NOT BE DONE MORE THAN 2/3 TIMES PER YEAR. THIS IS BEST FOR MARATHON AND TRIATHLON RUNNERS. • FAT LOADING – THE IDEA IS TO HAVE A BETTER SOURCE OF ENERGY. HOWEVER, IT LEADS TO CARDIAC PROTEIN AND POTASSIUM DEPLETION, CAUSING ARRHYTHMIAS AND INCREASED LEVELS OF SERUM CHOLESTEROL. DIETS FROM AROUND THE WORLD • CRETE - MEDITERRANEAN DIET • BORNEO - OCEANIC DIET • PAKISTAN – SUBSTINENCE AGRICULTURE • GREENLAND - MEAT ONLY • TANZANIA - HUNTER-GATHERER • AFGANISTAN - HIGH ALTITUDE NOMAD • BOLIVIA - HUNTER, FORAGER, FARMER WEIGHT CONTROL AND BODY COMPOSITION • BODY COMPOSITION – BOTH THE FAT AND NONFAT COMPONENTS OF THE BODY. HYDROSTATIC MEASUREMENT BIOELECTRICAL IMPEDENCE SKIN CALIPER • CALORIC BALANCE=NUMBER OF CALORIES CONSUMED – NUMBER OF CALORIES EXPENDED • CARBOHYDRATE=4 CALORIES PER GRAM • PROTEIN=4 CALORIES PER GRAM • FAT=9 CALORIES PER GRAM • ALCOHOL=7 CALORIES PER GRAM METHODS OF WEIGHT LOSS • 1 – DIETING • 2 – INCREASING THE AMOUNT OF PHYSICAL EXERCISE • 3 – COMBINATION OF DIET AND EXERCISE (THE MOST EFFECTIVE IN DECREASING BODY FAT) HEALTHY BODY IMAGE • #1 • #2 • #3 • #4 • ATHLETES AND EATING DISORDERS EATING DISORDERS • BULIMIA NERVOSA – BINGE AND PURGE. TENDS TO BE A WHITE FEMALE IN A MIDDLE TO UPPER-CLASS FAMILY, PERFECTIONIST, OBEDIENT, OVERCOMPLIANT, HIGHLY MOTIVATED, ACADEMICALLY SUCCESSFUL, WELL-LIKED, GOOD ATHLETE. CAN CAUSE RUPTURE IN THE STOMACH, DISRUPT THE HEART RHYTHM, AND CAUSE LIVER DAMAGE. CAN ALSO CAUSE TOOTH DECAY AND INFLAMED MUCOUS LINING OF THE MOUTH AND THROAT. • ANOREXIA NERVOSA – RESTRICTED EATING. MOSTLY AFFECTS FEMALES. THEY CAN BE HYPERACTIVE • FEMALE ATHLETE TRIAD SYNDROME – FATAL PROBLEM INVOLVING AMENORRHEA, EATING DISORDER, AND OSTEOPOROSIS.