Download - FW275 Sports Nutrition
© 2010 McGraw-Hill Higher Education. All rights reserved.
Chapter 3Nutrition for Sports and Exercise
© 2010 McGraw-Hill Higher Education. All rights reserved.
Introduction: Nutrition for Sports and Exercise Human nutrition—the study of the processes
by which people take in, absorb, and utilize food and fluids
Sports nutrition—a specialization in nutrition that deals with the role these nutrients play in the performance, health, and well-being of athletes
© 2010 McGraw-Hill Higher Education. All rights reserved.
Brief History of Nutrition for Sports and Exercise 1960’s
Costill Gatorade
Registered Dietitian (RD)—qualified to provide nutrition counseling and make specific dietary recommendations
Sports Nutritionist/ Dietitian (CSSD)—those RD’s with expertise in sports activity
© 2010 McGraw-Hill Higher Education. All rights reserved.
Content Areas of Study in Nutrition for Sports and Exercise Energy—the capacity to do work
Expressed in calories Calorie—the amount of work required to raise the
temperature of 1 kilogram (kg) of water 1 degree Celsius (˚C)
Energy balance—when the amount of energy or calories consumed through foods and beverages (energy intake) is equal to the amount of calories expended (energy expenditure)
© 2010 McGraw-Hill Higher Education. All rights reserved.
Energy Intake 1 gram of carbohydrate=4 calories 1 gram of protein=4 calories 1 gram of fat=9 calories 1 gram of alcohol=7 calories
© 2010 McGraw-Hill Higher Education. All rights reserved.
Energy Expenditure Resting Metabolic Rate (RMR)—the number
of calories expended to maintain the body’s life-sustaining processes during 24 hours
Thermic Effect of Exercise (TEE)—exercise, activities of daily living, and unplanned movements
Thermic Effect of Food (TEF)—the energy the body expends to digest, absorb, metabolize, and store food consumed throughout the day
© 2010 McGraw-Hill Higher Education. All rights reserved.
Macronutrients Nutrients that the body requires in large
quantities Carbohydrates, fat, and protein
Carbohydrates (CHO) Primary fuel for most types of exercise and
athletic performance 55-65% of calories
© 2010 McGraw-Hill Higher Education. All rights reserved.
Carbohydrates Sources
Breads, cereals, rice, pasta, grains, flour, fruits and juices, sodas and sweetened beverages
Glycemic index Evaluates the increase in blood sugars and
insulin levels in response to eating the food
© 2010 McGraw-Hill Higher Education. All rights reserved.
Carbohydrates High glycemic index foods
Raise blood sugar higher Absorbed faster than low glycemic goods Sodas, candy, honey, potatoes, carrots, and
sports drinks Low glycemic index foods
Absorbed into the bloodstream slowly Keep energy levels more constant Apples, nuts, yogurt, pasta, and lentils
© 2010 McGraw-Hill Higher Education. All rights reserved.
Protein Regulation, Building, and Repair 10-15% of calories Enzymes, hormones, and neurotransmitters
are all made up of protein Proteins are comprised of some or all of the
20 amino acids
© 2010 McGraw-Hill Higher Education. All rights reserved.
Protein Essential amino acids—they cannot be
synthesized by the body Nonessential amino acids—the body has the
ability to produce them High quality protein—eggs, cow’s milk Low quality protein—beans, lentils, nuts, and
seeds
© 2010 McGraw-Hill Higher Education. All rights reserved.
Protein The Recommended Daily Allowance (RDA)
for protein for the general population .8g/kg body weight
RDA for endurance athletes 1.2 to 1.4g/kg body weight
RDA for strength-trained athletes 1.6 to 1.7 g/kg body weight
© 2010 McGraw-Hill Higher Education. All rights reserved.
Fat: Health and Protection Serves as an energy source, a component of
cell membranes, and aids in the absorption of fat—soluble vitamins (A,D,E,K)
20-25% of calories Types of fats
Unsaturated Saturated Trans fats
© 2010 McGraw-Hill Higher Education. All rights reserved.
Fat Unsaturated
Have a favorable effect on the blood Vegetable oils, olives and olive oil, nuts, seeds Monounsaturated Polyunsaturated
Saturated Intake should be limited to <10% per day Solid at room temperature Found in animal products—meats, butter, eggs
© 2010 McGraw-Hill Higher Education. All rights reserved.
Fat Trans fats
Produced by chemically manipulating oils Cookies, crackers, chips, pastries, and
margarines
© 2010 McGraw-Hill Higher Education. All rights reserved.
Micronutrients Substances the body requires in small
amounts Vitamins, minerals
Calcium Supports bone health, muscle contraction, and
nerve function Athletes with extremely high sweat rates may
have greater calcium needs Sources—milk, dairy products, salmon, spinach
© 2010 McGraw-Hill Higher Education. All rights reserved.
Micronutrients Iron
Involved in oxygen transport and energy production
Iron deficiency Iron deficiency anemia Sources—beef, eggs, fortified cereals, beans
© 2010 McGraw-Hill Higher Education. All rights reserved.
Micronutrients Antioxidants
A category of vitamins that can combat effects of free radicals
Vitamin C, Vitamin E, Vitamin A (carotene or beta-carotene), and selenium
Sources: oranges, cantaloupe, berries, spinach, broccoli, peppers
© 2010 McGraw-Hill Higher Education. All rights reserved.
Fluids and Electrolytes Institute of Medicine (IOM) recommendations
Women—90 oz. of water per day Men—125 oz. of water per day
Athletes should monitor the color of their urine for hydration
© 2010 McGraw-Hill Higher Education. All rights reserved.
Fluids and Electrolytes ACSM recommendations:
2 hours before exercise: drink 14-22 ounces of water or sports drink
During exercise: drink 6-12 ounces of water or sports drink every 15-20 minutes
After exercise: drink 16-24 ounces of water or sports drink for every pound lost during activity
© 2010 McGraw-Hill Higher Education. All rights reserved.
Fluids and Electrolytes Sports drinks
Contain electrolytes as well as carbohydrates CHO consumed during long lasting exercise >1
hour have been shown to enhance athletic performance
CHO in sports drinks should be included at a level <8%
© 2010 McGraw-Hill Higher Education. All rights reserved.
Weigh Control and Body Composition Weight control—managing body size, shape,
fat distribution, and metabolic rate Weight loss occur at a rate of1-2 lbs. per week
Body composition—fat-free mass vs. body fat Hydrostatic weighing Bod Pod DEXA Bioelectrical impedance Skinfold measurements
© 2010 McGraw-Hill Higher Education. All rights reserved.
Eating Disorders and the Female Athlete Triad Anorexia Nervosa Bulimia Nervosa Binge Eating Disorder Female Athlete Triad
Disordered eating Amenorrhea Low Bone Mineral Density
© 2010 McGraw-Hill Higher Education. All rights reserved.
Sports Nutrition for Special Populations Child and Adolescent Athletes Mater’s Athletes Pregnant Athletes Vegetarian/Vegan Athletes
© 2010 McGraw-Hill Higher Education. All rights reserved.
Dietary Supplements and Ergogenic Aids Supplements—often lack evidence
supporting their claims Creatine, caffeine
Ergogenic aids Anabolic steroids Human Growth Hormone (HGH)
© 2010 McGraw-Hill Higher Education. All rights reserved.
Enhancing Competitive and Elite Athletic Performance Carbohydrate loading Carbohydrate feedings during exercise Delaying central fatigue Pregame meal Recovery nutrition
© 2010 McGraw-Hill Higher Education. All rights reserved.
Professional Organizations American Dietetic Association (ADA) American College of Sports Medicine
(ACSM) International Society of Sports Medicine
(ISSN) The Academy for Eating Disorders (AED) National Strength and Conditioning
Association (NSCA)
© 2010 McGraw-Hill Higher Education. All rights reserved.
Professional Organizations National Association of Athletic Trainers
(NATA) International Olympic Committee (IOC) National Collegiate Athletic Association
(NCAA)
© 2010 McGraw-Hill Higher Education. All rights reserved.
Professional Certifications The Commission on Dietetic Registration
(CDR) The major credentialing body of nutrition
practitioners and the ADA Registered Dietitian (RD) Board Certified Specialist in Sports Dietetics
(CSSD) Registered Dietetic Technicians (DTRs) Weight management State Licensure
© 2010 McGraw-Hill Higher Education. All rights reserved.
Professional Certifications The International Society of Sports Medicine
Certified Sports Nutritionist from the International Society of Sports Nutrition (CISSN)
Body Composition Certification by the International Society of Sports Nutrition (BCC-ISSN)
© 2010 McGraw-Hill Higher Education. All rights reserved.
Employment Opportunities Fitness clubs Corporate wellness facilities Sports organizations Food companies University health centers Cardiac rehab programs Sports medicine/family practice clinics